I’m confused. What you describe as Zone 5 training is what everyone else describes as Zone 4 training. And what everyone else describes as Zone 5 (sprinting 10-30 seconds) you don’t describe at all… Can you explain?
Started integrating more zone 2 training for GPP. It’s my understanding that it has a lot of carry over for higher intensity training if done correctly and consistently.
I have listened to multiple pod casts from Peter and they are all different in reference to zone 5. Once a week or twice a week. He says both. 1x1 or 4x4, he says both. His favorite is bike on the wahoo then it’s the stair master. I really enjoy listening to Peter but he is a bit inconsistent with his zone 5 comments
yeah and sometimes he says it does zone 5 twice a week and other clips he says just once a week. That's fine, it's still up to all of us to figure out our own way and be glad there's some wiggle room, I suppose.
Nothing is written in stone. Peter has changed several times his protocol for Zone 5. Started with only once a week with a stand alone workout of 4x4s on the stationary bike. The changed with stand alone workouts of 3x1 (3 at Zone 2, 1 at Zone 5) on the Stairmaster . After consulting with experts and seeing there is no detriment on training Zone 5 after (not before) training Zone 2 for 45' to an hour, he changed with Zone 5 training once or twice a week after his Zone 2 training.
Dear Mr. Attia, This is great content (referring to the complete "deep dive in zone2 training" podcast) I would like to bring up a topic for runners that are of older age and maybe they are afraid to push through their maximum heart rate. On addition, this group of people can be well trained but since zone2 is pushing the training protocols to the lower and upper limits, it can make training a bit uncomfortable for this group because zone2 can fast walking (here there is "athletic ego" :) ) and on the other side of the spectrum, zone5 could hide some intrinsic fear of pushing too much and leading to some kind of physiological heart fealure2. Is there a specific higher zone protocol for this group of people? Should they instead train at a zone 3 or 4 or they should stimulate no matter what their maximum heart rates going full max? Thank you for a reply!
Snatches would be the way to go. Just do 4 minutes of intense Snatches and 4 minutes of rest and repeat that 4 times. The 3 on 1 off protocol peter describes here probably doesn't transfer that well.
So we're talking interval training here. Peter's 1x per week HIIT workout is 3 minutes Zone 2, 1 minute Zone 5, for 20-30 minutes. But I can't get into Zone 5/VO2 max immediately out of Zone 2, of course. So do I count the time I'm intensifying the workout to reach Zone 5 as part of Zone 2, or as part of Zone 5?
@@Greg_Chock Maybe for you. But on my Sole elliptical at max ramp and resistance, it takes me about 30-45 seconds to reach Zone 5. Maybe that's a weakness of ellipticals generally.
@@aquamarine99911 I don't think it's possible for you to go instantaneously from Z2 to Z5 so by definition you are going to go through the intermediate zones.
@@Greg_Chock I guess I'm not making myself clear. Peter here is talking about a four minute "cycle" - 3 minutes in Zone 2 and 1 minute in Zone 5. Is the 30 seconds it takes me to get my HR from Zone 2 to Zone 5 counted as part of my Zone 2 time (3 minutes), or my Zone 5 time (1 minute)? Or is it added to the overall cycle, so that the entire cycle would in fact be 4 minutes 30 seconds?
@@aquamarine99911 If you're using the Z2 definition of 70-80% MHR, then once you're over 80%, you can't really call it Z2 and you can't call it Z5 until you're over 90% MHR (or whatever definition you're going with). You'd have to add it to the cycle.
I’m confused. What you describe as Zone 5 training is what everyone else describes as Zone 4 training. And what everyone else describes as Zone 5 (sprinting 10-30 seconds) you don’t describe at all…
Can you explain?
Started integrating more zone 2 training for GPP. It’s my understanding that it has a lot of carry over for higher intensity training if done correctly and consistently.
I have listened to multiple pod casts from Peter and they are all different in reference to zone 5. Once a week or twice a week. He says both. 1x1 or 4x4, he says both. His favorite is bike on the wahoo then it’s the stair master. I really enjoy listening to Peter but he is a bit inconsistent with his zone 5 comments
yeah and sometimes he says it does zone 5 twice a week and other clips he says just once a week. That's fine, it's still up to all of us to figure out our own way and be glad there's some wiggle room, I suppose.
Nothing is written in stone. Peter has changed several times his protocol for Zone 5. Started with only once a week with a stand alone workout of 4x4s on the stationary bike. The changed with stand alone workouts of 3x1 (3 at Zone 2, 1 at Zone 5) on the Stairmaster . After consulting with experts and seeing there is no detriment on training Zone 5 after (not before) training Zone 2 for 45' to an hour, he changed with Zone 5 training once or twice a week after his Zone 2 training.
Sounds like it’s a moving target…. 😅
Dear Mr. Attia,
This is great content (referring to the complete "deep dive in zone2 training" podcast)
I would like to bring up a topic for runners that are of older age and maybe they
are afraid to push through their maximum heart rate. On addition, this group of people can be well trained but since zone2 is pushing the training protocols to the lower and upper limits, it can make training a bit uncomfortable for this group because zone2 can fast walking (here there is "athletic ego" :) ) and on the other side of the spectrum, zone5 could hide some intrinsic fear of pushing too much and leading to some kind of physiological heart fealure2.
Is there a specific higher zone protocol for this group of people? Should they instead train at a zone 3 or 4 or they should stimulate no matter what their maximum heart rates going full max?
Thank you for a reply!
I am looking for a zone 5 routine doing kettlebell. 😊 any help? My English is really primitive and I can’t understand all what Attia is saying
Snatches would be the way to go. Just do 4 minutes of intense Snatches and 4 minutes of rest and repeat that 4 times. The 3 on 1 off protocol peter describes here probably doesn't transfer that well.
What's wrong with elliptical?
So we're talking interval training here. Peter's 1x per week HIIT workout is 3 minutes Zone 2, 1 minute Zone 5, for 20-30 minutes.
But I can't get into Zone 5/VO2 max immediately out of Zone 2, of course. So do I count the time I'm intensifying the workout to reach Zone 5 as part of Zone 2, or as part of Zone 5?
It would be a quick transition through Z3-Z4, so none of the above.
@@Greg_Chock Maybe for you. But on my Sole elliptical at max ramp and resistance, it takes me about 30-45 seconds to reach Zone 5. Maybe that's a weakness of ellipticals generally.
@@aquamarine99911 I don't think it's possible for you to go instantaneously from Z2 to Z5 so by definition you are going to go through the intermediate zones.
@@Greg_Chock I guess I'm not making myself clear. Peter here is talking about a four minute "cycle" - 3 minutes in Zone 2 and 1 minute in Zone 5. Is the 30 seconds it takes me to get my HR from Zone 2 to Zone 5 counted as part of my Zone 2 time (3 minutes), or my Zone 5 time (1 minute)? Or is it added to the overall cycle, so that the entire cycle would in fact be 4 minutes 30 seconds?
@@aquamarine99911 If you're using the Z2 definition of 70-80% MHR, then once you're over 80%, you can't really call it Z2 and you can't call it Z5 until you're over 90% MHR (or whatever definition you're going with). You'd have to add it to the cycle.
👍🏻