What does GA mean in football

How we understand GA1 and GA2 training

Unfortunately, some athletes only know two training states: hard and even harder training. It is often the same with basic endurance (GA). In GA1 you train longer and longer and in GA2 you accelerate until the heart rate monitor beeps anxiously. However, this is not meant at all in training theory.

If you do running training with MyGoal Training® want to get to know, there is information about the marathon training plan here.

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GA1 and GA2 training simply explained

The pulse is an individual value that is influenced by many factors. Bad sleep, a cold, or high stress levels can all negatively affect your heart rate. There are different “rules of thumb” for calculating the heart rate values ​​for the various load areas. However, these formulas only take into account the physical constitution of the person to a limited extent. If you do not want to feed your heart rate monitor with fixed limits, you may be able to orientate yourself on the following subjective characteristics.

GA1 training describes an area in which you can still breathe well. That means you can have a relaxed chat or sing a song. You can endure this load for a long time without any problems. GA 2 training describes a stress area in which you can clearly feel the exertion, you breathe more deeply. You can still talk, but the sentences become shorter. This is where the abbreviation EB comes into play. EB training = development area. This is a stress area in which it is very exhausting. Conversations are no longer possible. You can only stay in this stress range for a short time (max. 1 minute).

In the relevant formulas, the GA1 range is 60 to 70-75% of the maximum heart rate, the GA 2 range is 70-75 to 80-85% and the EB = development area> 80-85% of the maximum heart rate. But as I said, these are rough values ​​that can deviate from your very individual heart rate ranges. I think it's important that athletes can assess their bodies and interpret the signals correctly. That's why I think it's important at the beginning that you check your pulse, but concentrate more on how you are doing while running. Your body shows you what is possible and what is too much. As described, breathing is a reliable indicator because it goes hand in hand with the heart rate.

Phases for GA1 and GA2 training

Basic endurance training doesn't work like shifting gears.

A lot more is involved in training methodology than collecting kilometers before a competition. A good training plan also includes strength endurance, coordination, technique and, above all, regeneration. So there are many other factors in addition to intensity.

When it comes to cycling, in accordance with sports science, we speak of a basic phase of training. This is the time, usually in winter, when the prerequisites for increased performance are created. That this would only include GA1 exposure is complete nonsense. In this phase, too, there are far more training variants than endurance runs and hours of cranking on the roller or eternal tiles count in the swimming pool.

GA1 and GA2 training go hand in hand

In our opinion, the terms GA1 and GA2 do not adequately reflect the diversity of endurance training. We could argue about average heart rate and maximum heart rate, debate the boundary between aerobic and anaerobic, or throw around lactate levels. None of that would help you much. Who knows their individual anaerobic threshold - and that of today? Yes, it can be different every day.

What use are a thousand running kilometers of GA1 if in all that time no technique has been trained? We know athletes who have run dozens of marathons but haven't trained a single running ABC for 10 years. The knees are correspondingly broken.

The transitions in endurance exercise are fluid. An exact differentiation between GA1 and GA2 using pulse values ​​is not possible even with regular performance diagnostics. A car's transmission can be shifted from one gear to the next. There are far too many complex factors at work in the human organism. Anyone who follows specialist articles on sports medicine and training methodology knows this statement by the scientists: Many connections have not yet been researched.

The GA2 area has come a little short so far. What is meant is training in higher heart rate ranges. Some speak of oxygen debt and it can be experienced when the air becomes scarce. This is useful and effective if you have mastered the art of pausing. Running 10, 15, 20 or 30 km at the limit is less effective than driving games, interval training, climbing runs or mountain training. In doing so, you will even reach larger load peaks, but give the body the opportunity to shut down in between. The mixture makes the training in endurance sports particularly effective.

Come to the finish line healthy!

Categories running, training methodsTags basic endurance