Thank you. Took me at least 5h to edit this. Problem is, I can't hire a professional editor because they don't have the scientific background and don't have the studies/data in their head :). I'll keep learning though.
On the citrate synthase chart, it seems there is not a strong positive correlation between volume and CS activity for SIT. Am I reading this wrong? Awesome video. Thank you!
Yes, super high intensity work (SIT) is not the best way to increase overall mito volume. It is however a great way to increase mito respiration. Want to build capacity? Focus threshold intervals and zone 2.
Cool video on z2! Do you think there is a minimum length like 30, 60 or 90min+? I think doc Millan said 1 hour but in elite cf programs are also 20-30min warmup z2 blocks..
Yes, zone 2 sessions for CrossFit athletes will be not as long as those for endurance athletes. As a CrossFit atheltes I suggest starting with 20 min continuous work on an erg and build up from there. Key is to increase overall training volume, so if you manage to do that by only doing 3 x 20 min per week, that is fine and a good starting point.
I have some questions, is posible to use Mixed modal work at low intensity as zone 2 work? Is so, can we use a FTP test with Bike Erg to determine Power Zones and work in zone 2?
I was hoping for this question :). Mixed modal work can be done as zone 2 but only in well-trained atheltes and preferably with a NIRS device strapped around leg and arm. Mainly because such movements are not (less) cyclical by nature which can lead to stronger fluctuations in tissue oxygenation. Basically pushing you over and under the desired threshold continuously. That said, a good starting point would be RPE (2-3) and breathing frequency (talking to your friends) while doing zone 2 mixed modal. FTP can't really be used as a starting point because you do not know the exact watts your are pushing during mixed modal work (there are solutions in the making though, stay tuned!). Better go off rpe and breathing (as mentioned).
@@wod-science thanks your the answer. That was what I was thinking. I incorporate in the programming zone 2 in mixed modal workouts and mono-structural, more in Base Cycle and less in “competitive” cycle
Nice video but the chart with the recomandations whether to do zone 2 or not makes no sense for me. For my example: I do crossfit 3 times a week because I have a „3x-pass“, I add 2x zone 2 training on other days of the week. So why should something beneficial for an advanced/ RX athlete should not be benefitial for me (beginner) if I have the time to do zone 2 two or three times a week.
In that specific case you can indeed have some benefit of additional zone 2. The table is mainly for people who want to substitute some of the regular CrossFit volume with Zone 2. That said, I do think you could get more bang for your buck by doing HIT training on your non gym days, fi on the rower.
Heres a question for you. I'm an RX athlete. I work as a dairy farmer which I'd describe as being labour intensive (I average 15-20 thousand steps a day on top of the manual labour). Is it worth my time spending 1-2 hours a week on zone 2 when I do so much low intensity work throughout the day anyway?
Great video as always! To answer your question on how to id zone 2: 20mn all-out I find very difficult to time accurately to arrive exhausted at the end. Wearables I hate, seeing too many people becoming dependent on what the wearables tell them rather than listening to their bodies. So the speak test it is! A question for you: would you consider a long chipper done at a slow pace zone 2, despite it involving a big strength component? Same question for a hypertrophy workout? Or does it HAVE to be cardio? Cheers
Depends on the movements in the chipper. In general I would avoid high load muscle contractions during zone 2 training. So it is possible to do zone 2 using functional movements, but you need to know your body well and opt mostly for low - intensity movements such a step ups, burpees, ... So yes, it has to be cardio I'd say.
Great video. One thing that came to my mind is that in my understanding, zone 2 training and the benefits of it really helps your recovery as well, so you can recover from more volume of training. Also in crossfit competitions, there is always breaks between events so when you have a good aerobic base you should be able to recover faster than the rest. Has there been studies on how SIT vs HIIT vs zone 2 training affects on your recovery?
Excellent question. Very hard topic to study in detail - because how exactly do you define recovery and 'preparedness' for the next session...? Overall training volume (sit and hit) will be the determinant factor. Zone 2 is just a less stressful way for the body to get to high overall training volume - that is how I see it.
@@wod-science from the chart I also did not get that it was about replacing a set number of workouts. Recovery is purely aerobic, therefore recovery times (which in Crossfit I would measure on how recovered/fresh you feel after a set number of days) shorten with a bigger aerobic base? Also think of the benefit interval like Wods where the aerobic system is also leading to faster recovery during the rest times?
@@thnkfrsh yes. Again hard to study, but that is what all the training phys textbooks indicate. We will do a study starting next week incorporating zone 2 in a CrossFit training plan. Hopefully we will get a bit wiser from that 😀
Highly individual so you have to look for relative power (w/kg). There are great benchmarking charts for different cycling performance levels but I doubt there is any data from crossfitters available.
Great video! Does the modality of the zone 2 cardio matter? For eg, If I want to run faster, must I only do a zone 2 jog? Or Can I bike/swim/ruck and have the same carry over?
I enjoy zone training and I'm a lazy programmer. So, I've built myself a device that auto adjusts my treadmill speed based off my heartrate. Really enjoying the overall content. Question I would have for more videos: Sometimes when I do a zone 5 workout, I sleep worse that night. It seems my heartrate is still about elevated about 10-15 bpm, according to my sleep tracking device. Is this the EPOC time still going during my sleep or some other fun science answer awaiting us?
Haha, so you back engineered a treadmill? Good question, effect of late-night exercise is super individual. Data on the topic is also unequivocal. Yes, EPOC and most importantly body temp can remain elevated for hours after super hard training. Best to avoid in your case, rather do during lunch morning? Thanks for the tip for next videos, always appreciated.
@@wod-science Working out earlier probably is the simple answer, but... I also have an exercise with oxygen machine that pumps out 80% oxygen air. So this last zone 5 workout I used that after the workout, just watching TV for an hour. My hypothesis being the high oxygen air would recover the EPOC time faster. When I went to bed 5 hours later I slept my normal great sleep. I'll try this a few more times to see if it keeps helping and my zone 5 keeps getting more improvements. I only do zone 5 once a week so it takes a bit to figure this out.
So do i understand it right as an Quarterfinals / RX Athlete you should mostly train intervall style? Progress in numbers of Intervalls and shorter rests for example? And Zone 2 for warm up or cool down or on your own for 2-3h per week on total?
Do you know some research examined performance as the dependent variable and zone 2 training as the independent variable in CrossFitters? I think specific recommendations require experimental studies with Group 1: CrossFit only, Group 2: CrossFit + zone 2, Group 3: control, to draw reliable conclusions, don´t you think???
It is a fair point. In short, no there is not much good research on CrossFit specifically. All the recommendations are derived from other sports (using similar exercise modalities). At wod-science, we are working on those studies you suggested, stay tuned!
Thank you for your work. I love it! I honestly thought that zone 2 was important for every type of CrossFit athlete. With metcons and high-intensity work, we can improve lactate accumulation tolerance. But how do we improve lactate clearance capacity without training aerobic capacity (cardiac output)?
Hm, I think you are confusing some concepts here. Lactate clearance happens in slow twitch fibers. They use the lactate as an additional energy source. Lactate is their friend :) The tolerance to 'lactate accumulation' you mention is rather related to the H+ ions that come simultaneously with lactate production (anaerobic system). These H+ ions need to be buffered, otherwise excessive fatigue will build up. Can trained by a combination of low intensity and high intensity workouts. Some supplements such as b-alanine and sodium bicarbonate might help too.
Good point. There is obviously a difference between a complete beginner and someone who is on the bubble of qualifying for the Quarterfinals. Nevertheless, also in that category, people should focus on other things than zone two. Mainly movement efficiency, gymnastics strength and weightlifting to name a few :)
Except it doesn't because it is notoriously inaccurate and bases it's zone detection on heart rate (which by itself in inaccurate). Better to use a chest strap (ECG) or the arm strap from whoop.
@@wod-scienceare their numbers on the accuracy of whoop HR? Just from my own tests with a forerunner vs. polar verity I know that it’s useless for anything else than resting HR. During a Triathlon where I forgot to have bluetooth turned on on the beginning of the run the forerunner measured 40! beats to high😂
Very interesting stuff. Earned a new subscriber. I am a beginner crossfitter but I enjoy long boring zone 2 workouts and do those 2x a week (swimming and rowing). If I wanted to get better at crossfit, would I need to reduce the volume and focus on more crossfit style workouts? My aim is to have well rounded fitness (strength, intensity, endurance)
Appreciate that! Without knowing your complete profile, yes go for higher intensity work. That said, one of the most important things in sports is to do things you like to do, so you can KEEP doing them. If that is mostly chill swimming and running, I'd say go for it!
Hey Doc! Great informative video!! Ive been doing crossfit since 2012 with some hiatus periods, mainly during university (2017-2021). Due to my work and some early bodybuilding injuries, I have some chronic nagging pains. That limits the variety of exercises I can do in my training, so now Ive been more focused on aerobic capacity and improving my ERG capacity. My most recent training plan is based on Mikko Salo's E-book on improving the Mikko's Triangle WOD score. Not sure you're familiar with the WOD but it's a 40min EMOM where the RX goal is to do: Min1 20 cal echo bike Min2 20 cal row Min3 20 cal ski Min4 rest Repeat for 10 rounds How could zone 2 training affect the performance on this workout? Is it enough to improve scores? Are you familiar with Joel Jamieson? He's supposed to be a GOATed coach for MMA athletes, NFL players, NHL... His claims about conditioning and GPP are very based on zone 2 training. I remember watching him talk about a 80/20 split for Low Intensity/High intensity.... and thats for world class MMA fighters... I know the difference between crossfit and other sports is very considerable, but in Endurance sports alone, is this 80/20 split logical? Thanks for your work and sorry about the long text!! 😅
Thanks for the elaborate question. Yes, zone two could help performance on the Mikko's triangle. Zone 2 will increase your capacity to convert energy aerobically (more mitochondria), which will delay lacate build up at higher intensities (fi during such a workout). The 80/20 split Zone 2 / high-intensity work as suggested is a good starting point.
@@wod-science thanks so much for taking the time to read and answer! I've been following the IG account for quite sometime, but Im new here on YT. You got yourself a new big time fan 😁 all the best!
There's some really good test to detect if all of your training was in aerobic level: Uric acid. Device for 10-20$ can measure it. It's show not current level, but average/integral level of exercise stress
Great video! I am curious of CrossFit is a good means of improving VLA max. I know VLA max is rarely discussed, but it seems interesting. I’d be curious what physiological adaptations improve VLA max. For example, would training the lactic acid anaerobic system result in improve circulation to improve lactate clearance? Can’t find much info online on this topic, but it seems relevant to CrossFit style training
VLA Max is debatabale amongst physiologists. About where it's useful or not. Training high intensity where the anaerobic system contribute more than the aerobic will always produce more lactate than it can be cleared, hence not a good strategy to improve that ability. It's like trying to improve 1RM Squat by putting on 20kg more than your 1RM for a heavy single. That wouldn't work, right? You simply can't train the ability to clear lactate when you put your body in an environment where you have a huge accumulation that exceeds the clearance by far. To train for clearance of lactate, you need to spend time where the production and utilization of lactate as fuel is near equal. It will be around the second boundary that separates the second and third domain (2nd threshold/critical power-speed so to say). Most probably, if you're not a high-level endurance specialist, most will benefit by spending time below that boundary. One method, commonly used, is to alternate between over and under the threshold. So you accumulate lactate spending time above the threshold, and then in interval setup, you lower the intensity and spend time clearing it. Most probably, if you're not an advanced endurance specialist, you will not be able to clear that anyway. So, for Crossfitters, spending time under the threshold will improve the ability to clear lactate because you practicly speaking is improving the threshold itself.
The fact that HIIT, SIT and MICT can acheive the same thing is surprising. I've always thought the high volume low intensity is king when it comess to increasing mitochondrial density.
@@wod-science with volume you mean the relative training load? I feel like there are good concepts for measuring that based on power & ftp for e.g. Cycling but it‘s much harder to quantify for a Crossfit WOD purely looking at heart rate.
This is a great video, but it further underlines that CrossFit is no longer functional fitness for the masses. If you are a 8% bodyweight full time athlete, then there is no need for zone 2. The vast majority of adults are overweight and unfit, so probably should ignore the conclusion. I fell in love with Crossfit in the early days, when it was all about functional fitness and nutrition to maximise my physical performance, but then "switched the channel" when it morphed into full time professional athletes who compete to complete as many reps as fast as possible, pushing the minimum standard of rules for the movement (yes, kipping pull ups are rediculous and look stupid).
Fair point, I understand your thoughts. There comes a point that hammering functional fitness movements day in day out at high intensity is not working anymore and burning you out. This video is for people who feel like hitting a plateau while following their local affiliates program for the last 4-5 years. Then zone 2 might help to build in more volume. I do believe that we need CrossFit as a sport to keep interest from the people who have been doing the modality for years, so the elite atheltes have their place in the grand picture (my opinion).
@@wod-science on a related note, I often wonder if ice baths are useful for CrossFit. They got hyped… then oh they will kill muscle gains… then, no they are ok with the right timing. I really hate the cold. Love sauna. But could they help me climb the leaderboard?
@@nutritionontape As you said, a lot of hype, not much evidence. The best evidence we have is that they actually do reduce muscle mass gains while working out, mainly because acute cold reduces inflammation which you need for adaptation. They have it's place in competition though, for the same reason - reduction in inflammation.
@@wod-science Did you ever compare FTP (W)/kg on different machines? My FTP on the rower (with a sub 7min 2k) is significantly lower than on the Echobike (where I would fall into the RX category regarding your rough estimates) and I would guess even lower on the SkiErg.
Best free content on the internet. Other people make you pay for this. Go Swiss
Every crossfit (and other athletes) need to see your videos.
Thanks ser
Keep going, we watch
You watch, I keep going!
Great video. Love the deep technical details and data. Thanks!
The information you provide is awesome and your editing is already so much better. Keep going, man!
Thank you. Took me at least 5h to edit this. Problem is, I can't hire a professional editor because they don't have the scientific background and don't have the studies/data in their head :). I'll keep learning though.
Hi, thanks for education videos. Which SpO2 sensor do you recomened to endurance runners?
SMO2 sensor - this is different from SpO2. I use Train.Red and NNOXX. Both great reliable options.
How do you ALWAYS Produce EXACTLY what i Need to hear?!?!? ❤ Keep it up
The YT algo haunts you :)
Great topic. Good, thorough presentation.
Thanks for watching
On the citrate synthase chart, it seems there is not a strong positive correlation between volume and CS activity for SIT. Am I reading this wrong? Awesome video. Thank you!
Yes, super high intensity work (SIT) is not the best way to increase overall mito volume. It is however a great way to increase mito respiration. Want to build capacity? Focus threshold intervals and zone 2.
Cool video on z2! Do you think there is a minimum length like 30, 60 or 90min+? I think doc Millan said 1 hour but in elite cf programs are also 20-30min warmup z2 blocks..
Yes, zone 2 sessions for CrossFit athletes will be not as long as those for endurance athletes. As a CrossFit atheltes I suggest starting with 20 min continuous work on an erg and build up from there. Key is to increase overall training volume, so if you manage to do that by only doing 3 x 20 min per week, that is fine and a good starting point.
I have some questions, is posible to use Mixed modal work at low intensity as zone 2 work? Is so, can we use a FTP test with Bike Erg to determine Power Zones and work in zone 2?
I was hoping for this question :).
Mixed modal work can be done as zone 2 but only in well-trained atheltes and preferably with a NIRS device strapped around leg and arm. Mainly because such movements are not (less) cyclical by nature which can lead to stronger fluctuations in tissue oxygenation. Basically pushing you over and under the desired threshold continuously.
That said, a good starting point would be RPE (2-3) and breathing frequency (talking to your friends) while doing zone 2 mixed modal.
FTP can't really be used as a starting point because you do not know the exact watts your are pushing during mixed modal work (there are solutions in the making though, stay tuned!). Better go off rpe and breathing (as mentioned).
@@wod-science thanks your the answer.
That was what I was thinking. I incorporate in the programming zone 2 in mixed modal workouts and mono-structural, more in Base Cycle and less in “competitive” cycle
What a gem of a channel…. Thank you
Back to my PhD...But with CrossFit. Thank you 😍
Nice video but the chart with the recomandations whether to do zone 2 or not makes no sense for me. For my example: I do crossfit 3 times a week because I have a „3x-pass“, I add 2x zone 2 training on other days of the week. So why should something beneficial for an advanced/ RX athlete should not be benefitial for me (beginner) if I have the time to do zone 2 two or three times a week.
In that specific case you can indeed have some benefit of additional zone 2. The table is mainly for people who want to substitute some of the regular CrossFit volume with Zone 2.
That said, I do think you could get more bang for your buck by doing HIT training on your non gym days, fi on the rower.
@@wod-science thank you so much🙏🏻 So I will do 1x zone2 and 1x HIT on the erg
What do you know about HIRT traning for crossfit?
High intensity resistance training?
Heres a question for you. I'm an RX athlete. I work as a dairy farmer which I'd describe as being labour intensive (I average 15-20 thousand steps a day on top of the manual labour). Is it worth my time spending 1-2 hours a week on zone 2 when I do so much low intensity work throughout the day anyway?
Excellent question, simple answer to that. No, in your case I would focus on intensity in the gym!
Great video as always! To answer your question on how to id zone 2: 20mn all-out I find very difficult to time accurately to arrive exhausted at the end. Wearables I hate, seeing too many people becoming dependent on what the wearables tell them rather than listening to their bodies. So the speak test it is!
A question for you: would you consider a long chipper done at a slow pace zone 2, despite it involving a big strength component? Same question for a hypertrophy workout? Or does it HAVE to be cardio? Cheers
Depends on the movements in the chipper. In general I would avoid high load muscle contractions during zone 2 training. So it is possible to do zone 2 using functional movements, but you need to know your body well and opt mostly for low - intensity movements such a step ups, burpees, ...
So yes, it has to be cardio I'd say.
great videos mate, really useful. Could you do a a recommended structured training program for hydrox?
We are training individual athletes for HYROX at the moment. Email info@wod-science.con if you would be interested.
Great video. One thing that came to my mind is that in my understanding, zone 2 training and the benefits of it really helps your recovery as well, so you can recover from more volume of training. Also in crossfit competitions, there is always breaks between events so when you have a good aerobic base you should be able to recover faster than the rest. Has there been studies on how SIT vs HIIT vs zone 2 training affects on your recovery?
Excellent question. Very hard topic to study in detail - because how exactly do you define recovery and 'preparedness' for the next session...? Overall training volume (sit and hit) will be the determinant factor. Zone 2 is just a less stressful way for the body to get to high overall training volume - that is how I see it.
@@wod-science from the chart I also did not get that it was about replacing a set number of workouts. Recovery is purely aerobic, therefore recovery times (which in Crossfit I would measure on how recovered/fresh you feel after a set number of days) shorten with a bigger aerobic base? Also think of the benefit interval like Wods where the aerobic system is also leading to faster recovery during the rest times?
@@thnkfrsh yes. Again hard to study, but that is what all the training phys textbooks indicate.
We will do a study starting next week incorporating zone 2 in a CrossFit training plan. Hopefully we will get a bit wiser from that 😀
Any advice on what sort of FTP wattage you would expect different levels of crossfitters to make on a bike erg?
Highly individual so you have to look for relative power (w/kg). There are great benchmarking charts for different cycling performance levels but I doubt there is any data from crossfitters available.
This was a great video! Perfectly explained and consolidated info made into easy to understand and action on! Thank you for your work 😼
Thanks, means a lot coming from a high-profile athlete. Glad it helped.
Great video! Does the modality of the zone 2 cardio matter? For eg, If I want to run faster, must I only do a zone 2 jog? Or Can I bike/swim/ruck and have the same carry over?
Hard to say with certainty. There will be some carry over so I suggest going with what is the most enjoyable for you (and sustainable)
I enjoy zone training and I'm a lazy programmer. So, I've built myself a device that auto adjusts my treadmill speed based off my heartrate. Really enjoying the overall content.
Question I would have for more videos: Sometimes when I do a zone 5 workout, I sleep worse that night. It seems my heartrate is still about elevated about 10-15 bpm, according to my sleep tracking device. Is this the EPOC time still going during my sleep or some other fun science answer awaiting us?
Haha, so you back engineered a treadmill?
Good question, effect of late-night exercise is super individual. Data on the topic is also unequivocal. Yes, EPOC and most importantly body temp can remain elevated for hours after super hard training. Best to avoid in your case, rather do during lunch morning?
Thanks for the tip for next videos, always appreciated.
@@wod-science Working out earlier probably is the simple answer, but... I also have an exercise with oxygen machine that pumps out 80% oxygen air. So this last zone 5 workout I used that after the workout, just watching TV for an hour. My hypothesis being the high oxygen air would recover the EPOC time faster. When I went to bed 5 hours later I slept my normal great sleep. I'll try this a few more times to see if it keeps helping and my zone 5 keeps getting more improvements. I only do zone 5 once a week so it takes a bit to figure this out.
So do i understand it right as an Quarterfinals / RX Athlete you should mostly train intervall style? Progress in numbers of Intervalls and shorter rests for example?
And Zone 2 for warm up or cool down or on your own for 2-3h per week on total?
Entirely correct. Most bang for your buck in terms of training progression.
Do you know some research examined performance as the dependent variable and zone 2 training as the independent variable in CrossFitters? I think specific recommendations require experimental studies with Group 1: CrossFit only, Group 2: CrossFit + zone 2, Group 3: control, to draw reliable conclusions, don´t you think???
It is a fair point. In short, no there is not much good research on CrossFit specifically. All the recommendations are derived from other sports (using similar exercise modalities). At wod-science, we are working on those studies you suggested, stay tuned!
Thank you for your work. I love it!
I honestly thought that zone 2 was important for every type of CrossFit athlete. With metcons and high-intensity work, we can improve lactate accumulation tolerance. But how do we improve lactate clearance capacity without training aerobic capacity (cardiac output)?
Hm, I think you are confusing some concepts here.
Lactate clearance happens in slow twitch fibers. They use the lactate as an additional energy source. Lactate is their friend :)
The tolerance to 'lactate accumulation' you mention is rather related to the H+ ions that come simultaneously with lactate production (anaerobic system). These H+ ions need to be buffered, otherwise excessive fatigue will build up.
Can trained by a combination of low intensity and high intensity workouts. Some supplements such as b-alanine and sodium bicarbonate might help too.
Is there nothing in between Beginner and Advanced (RX)?
Good point. There is obviously a difference between a complete beginner and someone who is on the bubble of qualifying for the Quarterfinals. Nevertheless, also in that category, people should focus on other things than zone two. Mainly movement efficiency, gymnastics strength and weightlifting to name a few :)
The whoop really helps to tell what zone you're in and for how long. Doing crossfit everywork out is at different zones.
Except it doesn't because it is notoriously inaccurate and bases it's zone detection on heart rate (which by itself in inaccurate). Better to use a chest strap (ECG) or the arm strap from whoop.
@@wod-science cool
@@wod-scienceare their numbers on the accuracy of whoop HR? Just from my own tests with a forerunner vs. polar verity I know that it’s useless for anything else than resting HR. During a Triathlon where I forgot to have bluetooth turned on on the beginning of the run the forerunner measured 40! beats to high😂
Very interesting stuff. Earned a new subscriber. I am a beginner crossfitter but I enjoy long boring zone 2 workouts and do those 2x a week (swimming and rowing). If I wanted to get better at crossfit, would I need to reduce the volume and focus on more crossfit style workouts? My aim is to have well rounded fitness (strength, intensity, endurance)
Appreciate that!
Without knowing your complete profile, yes go for higher intensity work. That said, one of the most important things in sports is to do things you like to do, so you can KEEP doing them. If that is mostly chill swimming and running, I'd say go for it!
Hey Doc!
Great informative video!!
Ive been doing crossfit since 2012 with some hiatus periods, mainly during university (2017-2021). Due to my work and some early bodybuilding injuries, I have some chronic nagging pains. That limits the variety of exercises I can do in my training, so now Ive been more focused on aerobic capacity and improving my ERG capacity.
My most recent training plan is based on Mikko Salo's E-book on improving the Mikko's Triangle WOD score.
Not sure you're familiar with the WOD but it's a 40min EMOM where the RX goal is to do:
Min1 20 cal echo bike
Min2 20 cal row
Min3 20 cal ski
Min4 rest
Repeat for 10 rounds
How could zone 2 training affect the performance on this workout? Is it enough to improve scores?
Are you familiar with Joel Jamieson? He's supposed to be a GOATed coach for MMA athletes, NFL players, NHL... His claims about conditioning and GPP are very based on zone 2 training. I remember watching him talk about a 80/20 split for Low Intensity/High intensity.... and thats for world class MMA fighters... I know the difference between crossfit and other sports is very considerable, but in Endurance sports alone, is this 80/20 split logical?
Thanks for your work and sorry about the long text!! 😅
Thanks for the elaborate question.
Yes, zone two could help performance on the Mikko's triangle. Zone 2 will increase your capacity to convert energy aerobically (more mitochondria), which will delay lacate build up at higher intensities (fi during such a workout). The 80/20 split Zone 2 / high-intensity work as suggested is a good starting point.
@@wod-science thanks so much for taking the time to read and answer! I've been following the IG account for quite sometime, but Im new here on YT. You got yourself a new big time fan 😁 all the best!
Like usual: super interesting video !
Thank you! Really appreciated
There's some really good test to detect if all of your training was in aerobic level: Uric acid. Device for 10-20$ can measure it. It's show not current level, but average/integral level of exercise stress
Its correlated with lactate acid testing
Have to check this out.
Gommaar, off topic question: are you from Lier, Belgium per chance? I seem to recognize your name and face. I am a Lierenaar in Florida btw
Yep, geboren en getogen in het begijnhof :).
@@wod-science en bevriend met Yves VH (m’n petekind)?
I think of Zone 2 as simply staying a little below the pace where you are breathing as deep as you can.
Great video! I am curious of CrossFit is a good means of improving VLA max. I know VLA max is rarely discussed, but it seems interesting. I’d be curious what physiological adaptations improve VLA max.
For example, would training the lactic acid anaerobic system result in improve circulation to improve lactate clearance? Can’t find much info online on this topic, but it seems relevant to CrossFit style training
VLA Max is debatabale amongst physiologists. About where it's useful or not.
Training high intensity where the anaerobic system contribute more than the aerobic will always produce more lactate than it can be cleared, hence not a good strategy to improve that ability. It's like trying to improve 1RM Squat by putting on 20kg more than your 1RM for a heavy single. That wouldn't work, right?
You simply can't train the ability to clear lactate when you put your body in an environment where you have a huge accumulation that exceeds the clearance by far.
To train for clearance of lactate, you need to spend time where the production and utilization of lactate as fuel is near equal. It will be around the second boundary that separates the second and third domain (2nd threshold/critical power-speed so to say). Most probably, if you're not a high-level endurance specialist, most will benefit by spending time below that boundary.
One method, commonly used, is to alternate between over and under the threshold. So you accumulate lactate spending time above the threshold, and then in interval setup, you lower the intensity and spend time clearing it. Most probably, if you're not an advanced endurance specialist, you will not be able to clear that anyway.
So, for Crossfitters, spending time under the threshold will improve the ability to clear lactate because you practicly speaking is improving the threshold itself.
Roger that, excellent answer. Thanks for clarifying. Had not thought about this interval strategy, have to test it out.
The fact that HIIT, SIT and MICT can acheive the same thing is surprising. I've always thought the high volume low intensity is king when it comess to increasing mitochondrial density.
VOLUME is king, not necessarily low intensity ;).
@@wod-science with volume you mean the relative training load? I feel like there are good concepts for measuring that based on power & ftp for e.g. Cycling but it‘s much harder to quantify for a Crossfit WOD purely looking at heart rate.
Low intensity should allow the same relative training load with less stress on the musculoskeltal system which also leads to lower risk of injuries.
When you say muscle desaturates, of what? Glycogen, Lactate ?
Oxygen 👍
This is a great video, but it further underlines that CrossFit is no longer functional fitness for the masses. If you are a 8% bodyweight full time athlete, then there is no need for zone 2. The vast majority of adults are overweight and unfit, so probably should ignore the conclusion. I fell in love with Crossfit in the early days, when it was all about functional fitness and nutrition to maximise my physical performance, but then "switched the channel" when it morphed into full time professional athletes who compete to complete as many reps as fast as possible, pushing the minimum standard of rules for the movement (yes, kipping pull ups are rediculous and look stupid).
Fair point, I understand your thoughts. There comes a point that hammering functional fitness movements day in day out at high intensity is not working anymore and burning you out. This video is for people who feel like hitting a plateau while following their local affiliates program for the last 4-5 years. Then zone 2 might help to build in more volume.
I do believe that we need CrossFit as a sport to keep interest from the people who have been doing the modality for years, so the elite atheltes have their place in the grand picture (my opinion).
Thank you
🦇 🦇 🦇 looking forward to it
If only aerobic energy is made in the mitochondria, where does anaerobic energy come from?
Glycolysis - breaking down glucose without oxygen. The most evolutionary conserved mechanism for energy convertion.
So zone 2 or no zone 2
Depends on your level see 19:35
As an Exercise Scientist. I have no idea what you said.
Lots of value in the video, well done.
I’ve been waiting for a @hillerfit comment to show up on his videos.
Appreciate that, still very much a rookie
Haha. Don’t listen to Huberman. That’s refreshing.
You can defo listen to him, but CrossFit (performance) is a different beast compared to overall health and endurance sports
@@wod-science on a related note, I often wonder if ice baths are useful for CrossFit. They got hyped… then oh they will kill muscle gains… then, no they are ok with the right timing.
I really hate the cold. Love sauna. But could they help me climb the leaderboard?
@@nutritionontape As you said, a lot of hype, not much evidence. The best evidence we have is that they actually do reduce muscle mass gains while working out, mainly because acute cold reduces inflammation which you need for adaptation. They have it's place in competition though, for the same reason - reduction in inflammation.
Any advice on what sort of FTP wattage you would expect different levels of crossfitters to make on a bike erg?
Very roughly:
Moderately trained - 2.5W / KG
RX - 3 W / KG
Elite - 3.6 W / KG
Games > 3.8 W / KG
@@wod-science Did you ever compare FTP (W)/kg on different machines? My FTP on the rower (with a sub 7min 2k) is significantly lower than on the Echobike (where I would fall into the RX category regarding your rough estimates) and I would guess even lower on the SkiErg.