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Bravo

This makes it crystal clear why training zone 2 improves higher performance zones. That lactate clearance is so important!

Awesome content!!

Great idea to explain all these information by doing video

Thank you for sharing wealth of knowledge for anyone really wanting to learn their training zones. 🙏💪

I wish I could get that diagram from that presentation. I tried to zoom in the best I could but alas...

fantastic content. Appreciate you sharing this.

Congratulations Inigo, it is a great content. It will be a pleasure to invite you on our english channel when we will have created it.

i love you

Thank you very much for sharing the knowledge based on the long years effort ... It is very clear the basis of zone classification... and it is help me very much to implement in my daily own training ❤🙏

The science Ive seen says we don't "switch" to the fast twitch fibers, what happens is we recruit more and more fibers as the intensity goes up (we send more and more signals to the faster fibers if we have them) You dont stop using slower twitch fibers when you run faster. We also have to train the nervous system, AND as we get older we dont even keep making fast twitch muscles as we replace the old cell because we dont have the stem cells for the fast twitch fibers so fast twitch get replaced by slower twitch muscle fiber. We can slow the process but we cannot stop it.

Thank you Dr Inigo San Millan. I'm going to train at 125 to 130 bpm from now on with high intensity at the end of the workout

As a type 2 diabetic and severely untrained person, basically any exercise puts me out of zone 2. My question is what should I do until I can get to a point where I’m actually able to keep myself in zone 2?

are there any specific reading that doctor can share about zone 4 programming or how to measure progress or what every knowledge that could help dive into subject described in this video?

Thx for breaking down current science for everyone and sharing!

Thanks you ! Great video. Just one remark: white subtitles and white sweater don't go well for reading ;)

9:00 "Fat is not fast enough", but even if not fast, it would still be efficient to provide an extra to CHOox, right? So, what is the real reason fat goes down to zero? Any competition between metabolic ways that require the mitochondria devoted in full to CHO? Maybe lactate recycling in the Krebs cycle?

Thank you Inigo, I hope more videos will follow. Please explain and show more practical examples to make us understand clearly.

Doc is MAF180 good method for Endurance training?

Thank you. Going forward with future videos, I suggest eliminating your hand gestures. They are somewhat distracting and don't add to your presentation.

Very interesting Video. Just wondering that you say in Zone 6 just the ATP which is stored in the Muscle will be used. From my understanding what ive been taught in med school, the stored Muscle ATP ist just enough for 2-3 Seconds and then you will have to use Creatine Phosphat and anaerobic glycolysis. So from my understanding even in Zone 6 Glucose would be a Substrate to create ATP.

Muchas gracias por su investigación y su divulgación!

A few years back, I stumbled upon your podcast with Peter Attia. What I learned from you changed my life. No, I am not overselling it. It literally changed my life, as my life revolves around mountain trail running. After applying a 'zone 2 training philosophy' to my day to day training, I went from being a very mediocre athlete to a front pack (but far from elite) age group runner. When people ask me how the heck I can run at 10k-14k ft while negotiating steep, technical terrain at zone 2-3 heart rate (using a 5 zone model) I simply refer them to that 'The Drive' episode. Thank you for what you do, Sir.

Does this mean, people on ketogenic diet, or carnivore, can't do high intensity training? Or do they synthetize glücose, for that period? Or does this work differently with ketone bodies?

Increíble Iñigo, muchas gracias!!!

I would love a Dr Inigo San Millan diet video - his recommendations for how to fuel this approach

This is such a great video! Why don't you make anymore 🥲

It’s very difficult to see the chart. Is there a place to download it?

There is one thing that no one explains: So, if one trains in high zones he exercises anaerobic system, right? Then, why sprinters typically have higher VO2max than long distance runners who train in low zones and utilize aerobic energy system? The "research" works in sport medicine are very vague and lacks conclusive outcomes. For instance same research group did experiment on one leg bike exercising with different training methods: same person, one leg long Z2 training vs second leg IT Z4, and take biopsy and check mitochondria volume and functions. Theirs conclusion from first research in 2016 was that Z2 training did not improve mitochondria whereas IT improved. Then in 2023 they published new paper on same test and they results were opposite, this time! That is all about it. Hahaha! It seems that tests results follow current trends in training methodologies sell by coaches. ;)

Here's to hoping you going to post it more videos

What this guy doesn't know about applying theory to practical cardio training isn't worth knowing

Awesome didnt know you had a channel

Where can I find a copy of Dr. San Millan's The Metabolic Map?

Great Explanation for the layman

Thank you Dr. San Millan! I have watched so many of your interviews on GCN and other platforms. It is great to get it straight from you. Thank you so much for creating your own channel.

Listen, I really respect Inigo, and I train like this and have done for many years. But how many of you, like me, can't hear him say "My name is Inigo" without thinking in your head "Montoya. You killed my father, prepare to die!"?

I like alternating 30 min zone 2 with 20 min HIIT daily. Question. What happens if we supplement lactate?

Thanks for making this great video! Now I can finally rest assured and justify the slow "Zone 2" riding like never before. Prior watching this video I have watched so many videos and articles even a lot of paper (maybe just me not reading enough), but none of them making it clear as WHY "Zone 2" can improve things -- I always thought it's just the volume and the consistency -- we all know due to the "easier" nature, "zone 2" is more likely to ensure the consistency and accumulate more volume. Though I still have 2 more questions: 1) Is my understanding correct that "Zone 2" works because it can and actually is the best way to improve "lactate threshold" ? You know this is a little bit contrary to the "common knowledge" in our "mere mortal" communities, that in order to improve "lactate threshold" you need to ride at LT or above to accumulate a lot of lactate, so that you body can get accustomed to it and some adaptations could happen to clear it faster. What's your input on this? Is the improvement of LT ONLY or MAINLY depends on the "zone 2" adaptations (so it means that all the other information there is wrong), or it's more complicated than that, that we still need some "zone 4" work to improve LT? (here we only talk about the LT, despite the turbo part), or in another way "Can LT work actually improve LT? (and how much? and compare to Zone2?)". 2) What's your thought on the "Critical Power" and "W' "? It seems that these things are closely related to what's in this video. Despite the fact that W' seems to be pretty success in a lot of ways, but I always feel a little uncomfortable on that theory, especially the hypothetic definition of CP to be the "forever intensity" that nobody can actually work forever at. What's happening in the physiology level? Is the CP and W' thing making any sense ? Are you using this in your practice? It will be great to hear your thoughts on this! Thanks again for making this video!

WHERE CAN I OBTAIN A POSTER OF THE METABOLIC MAP?

Hi! Can you make a video explaining the relationship between hypothyroid and metabolical logic. Thank you!

It looks like you could define the zones without using lactate. Maybe it’s just coincidental, but all zones change at key points Fat and Carb utilization. Zone 1: Rest to Fat Max Zone 2: Fat Max to Fat/Carb Crossover Zone 3: Fat/Carb Crossover to No Fat Utilization Zone 4: No Fat Utilization to Sharp Rise in Carb Usage Zone 5/6: Beyond Sharp Rise in Carb Usage. Zone 5 Efforts lasting minutes. Zone 6 Efforts lasting seconds. Am I right?

It seems a bit strange to me that fat oxidation should start to decrease with raising intensity. It seems to me that it would be beneficial to have those slow twitch muscle fibres continuing to contribute. Is the reason maybe that the increased use of glucose by the type II fibres also uses the mitochondria in the adjacent type I fibres? So they already have the fuel in form of lactate, and they keep working and contributing but don't need to oxidize any more fat?

What are the effects as to the type of movement used in order to get to each Zone, if any? For example, does the movement have an affect on which system is preferred?

Thanks for making a solo video! Your info is awesome, please keep making videos 🙏

Thank you very much for this information.

Thank you!!!!

I’ve watched every video I can find of this metabolic genius, since his first interview with Peter Attia years ago. His knowledge has completely reversed my metabolic syndrome.

Good stuff but needs more and better diagrams (full screen) to go with the narrative.

Great video and great content. This information helps me get the most out of my training.

Please do not stop with your video go we appreciate you a lot