OBLA Training

In our blog this week, we’re exploring OBLA training, its operation, and the benefits it offers.

OBLA stands for Onset of Blood Lactate Accumulation. Personal trainers and gym instructors have been using OBLA training with their clients for many years; nowadays, the phrase Maximal Aerobic Speed (MAS) is also often used.

OBLA training is running at the fastest speed possible while still recruiting energy from the aerobic rather than the anaerobic system. If a client is training for OBLA, they will be running at the fastest speed they can at which their lactic acid production is just lower than their body’s rate of lactic acid removal. It’s a tiny margin, as once they go beyond this level, the high lactic acid levels will make it impossible for their muscles to continue exercising.

HOW TO MEASURE OBLA

OBLA typically occurs when a personal trainer is working with a client at around 17/18+ on the 6-20 Borg scale. At this point, the fitness instructor will notice that the client has heavy, laboured breathing. A client working at OBLA will be operating at approximately 85% of their maximal heart rate.

It’s possible to measure respiratory exchange ratios or analyse lactic acid rates with a pinprick blood test—anyone with a blood lactic acid rate of four millimoles would be at OBLA—but these methods require laboratory equipment and are generally not available as options in a standard gym.

THE BENEFITS OF OBLA TRAINING

OBLA training allows a client to work at the highest intensity they can, which in turn permits them to:

1. remove lactic acid and improve this aspect of their fitness;
2. develop their aerobic system to its maximum potential and maintain a high speed over time.

WHO IS SUITED TO OBLA TRAINING?

A personal trainer can only recommend this training if the client is highly motivated and has completed prior base training; it is not suitable for novices.

HOW LONG SHOULD A CLIENT CARRY OUT OBLA TRAINING?

Depending on the client’s fitness level, they should perform this training system for 25–30 minutes only. As they fatigue, their ability to remove the lactic acid from their system will be diminished, and they’ll stop recruiting as much energy from their aerobic pathways. At this point, the client’s lactic acid levels will become too high, and the internal environment of their muscles will become too acidic, indicating that they need to stop and recover before continuing their exercise routine.

WHAT SORT OF EQUIPMENT IS SUITABLE FOR OBLA TRAINING?

You can perform OBLA training on a bike, cross-trainer, rower, or any other comparable gym equipment. A personal trainer may recommend different equipment and training schedules tailored to the client’s goals.

HOW OFTEN SHOULD OBLA TRAINING BE CARRIED OUT?

Avoid performing it during every training session, as the client may become fatigued quickly. For optimal results, combine it with interval training and long, slow-distance training.