Aerobic Capacity vs. Aerobic Power: Understanding the Difference and How to Train Each Effectively
In the world of fitness, endurance sports, and hybrid competitions like functional fitness races, two terms often get thrown around when we talk about "cardio": aerobic capacity and aerobic power.
While they’re both part of the aerobic energy system, they’re not the same thing—and understanding the distinction is crucial for athletes and coaches who want to train smarter, not just harder.
This article will break down what the aerobic system is, define the differences between capacity and power, and provide sample workouts and time domains to help you program and train more effectively.
FITNESS RACE WORKOUTS: 6 PARTNER AND INDIVIDUAL WORKOUT OPTIONS
Understanding the Demands of Fitness Race Training
Fitness races are an exciting blend of functional strength, muscular endurance, and sustained aerobic output—all packed into one intense, repeatable race format. Unlike traditional gym workouts or obstacle courses, fitness races challenge athletes to maintain high effort across multiple stations and long distances, all while managing fatigue, transitions, and mental pacing.
Success in these events depends on:
Aerobic capacity – to handle repeated bouts of running and high-rep movements
Muscular endurance – especially in the legs, core, and grip
Functional strength – for sled work, carries, lunges, and more
Pacing strategy – to stay consistent without redlining too early
Mental grit – to push through discomfort over 60+ minutes of effort
The workouts in this article are designed to reflect these key demands—offering both individual and partner training sessions that simulate the race environment, build your engine, and prepare you for the unique challenge of fitness race events.