ONE GRAPH that will change the way you train
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- Опубликовано: 9 сен 2024
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👇Links to things I talked about in the video👇
Max HR test: www.polar.com/...
Various FTP tests: www.trainingpe...
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The correlation of my running experience and this set of information is 100%. 10 years of experience in 1 graph, it's simple, coherent and very very important! Thank you wise man!
I'm terms of intensity how do you lower yours? Run slower or run a shorter distance?
@@timothygats Probably both.
@@timothygats At least that's what I do.
I'm a cyclist, but I started using this approach to training when I began using a trainer last winter, and used a chest strap HRM for biofeedback, being a data junkie. At 57 years old, I feel and look better than I ever have in my life, and handle the longest rides I typically make with less fatigue than I've ever dealt with before.
I first watched this video a year ago. And it is still by far the best video description and advice on how to train. You nailed it.
Dude, you deserve an award for this.
The content has been really amazing lately! Keep up the great work!
Lately? I think it has been amazing for years
thanks!!
@@razor_ramon_ cc free dyzxygygxghg y十卜主燅驚鎮，竹，GZ溫stats yom」溫灬，鑍，，的hya, just, now h卜重
your english is amazing "mitigate" "having said this"- your an inspiration for all the magnificent things you've accomplished. happy for you!!!!
This is known for decades now. Thanks for sharing this as we heard more and more the usual bs "no pain, no gain". Great content
Your content is just amazing and inspiring! I started to train over one year ago (mainly running) and your vids defently carried me trough the first rough months and now im sportier than ever. Thank you so much!
awesome to hear that :)
Me sitting here eating my chocolate in LT1
🤣
invest in carob (algaroba) healthy /forage from tree
Hey AA- hilarious comment 😂
🤣🤣🤣
I think what’s important is to tell new runners that no matter what their heart rate is gonna shoot up no matter how slow they try to run just because their body isn’t accustomed to using it’s faculties under running stress, and that it’s gonna take a while for their body to start operating properly under that stress so jog/walking sessions are going to be the way to go for a while
I enjoy training in zone one , the problem is I have no will power when it comes to eating . Thanks for the vid , really enjoyed it.
Great video. I now understand why my best & fastest runs happen on Sunday. It’s the one day of the week I eat excess carbs (my mother in law is Italian and I can’t turn down her cooking)
I learnt SO MUCH from this vid and also from reading the comments! I love when a YT community is adding content to the video by commenting! I also love the video! Amazing reverse walk in the beginning! Those small details add up! You inspire me so much!
So this is basically the polarized training method, which I use and have been using for years. I find everything you said to be spot on and all athletes would be wise to take your advice.
@@bart-kay That’s a hell of an argument. One word and a link to something that hasn’t aired yet. You’ll have to do better than that.
@@bart-kay That’s a hell of an argument. One word and a link to something that hasn’t aired yet. You’ll have to do better than that.
Like your video style, it's amusing. Good content too.
'Unlazy' is literally the best word ever
Good information! In Finland, we say that most training at level 2 is stupid training. You tell about polarization training. There are other ways to practice as well. At level 2 you also need to practice if your sport doesn’t require very long runs, but a lot of pace endurance. Even then, however, you need to practice at level 1 the most.
Welcome back and welcome to Sweden. Why not the 5 zones and the heart rate zones from the threshold heart rate like the trainingpeaks blog
Yeah, I've heard most training should be at zone 2, which would probably be inside zone 1 from this perspective.
It’s the same principle. If you follow the 5 zones try not to train at zone 3.
@@theodoreiliaskos Yeah and maybe it is better with the 3 zone system. With the five zone then the top of my Z2 is 146 but if i use this method then the top of Z1 is 135 which is maybe better for training the fat burn principle in this video :D
2 Different things!! Heart rate zones are not the same as the training zones.
Example: My Zone 1 for running is 6:00 pace. Which if I'm outside on good conditions
@@strahildimitrov2806 I didn’t say it’s the same thing. I said is the same principle. We are saying the same thing
Lactate is not a waste product that needs to be "cleared". It is an intermediary energy source that is transiently created with when your oxidative phosphorylation is overrun with excess energy demand/processing.
Lactacte can travel through the blood stream(like glucose, ketones, triglycerides(in cholesterol) and free fatty acids(on albumin)). With increased energy demands your muscles' kreb cycle' enzymes are being flooded with with glucose and you get a build up of pyruvate. Pyruvate ultimately will be processed through the kreb cycle to make NADH that will ultimately feed the mitochondrial electron transport system to make ATP. (The currency of energy). But ATP and pyruvate remain in the mitochondria/cell. Those two molecules do not travel in the blood stream. If you add an H+ to pyruvate you get lactate, which can travel through the blood stream.
This Lactate travels to the liver and is run through the Cori cycle which makes Glucose which can then again be directed to muscle, heart, lungs and kidney.
BUT THE MOST IMPORTANT THING ABOUT LACTATE is that it feeds your brain. Your glial cells take that lactate and convert it into pyruvate(which I repeat can not flow through the blood stream) which then goes to the mitochondria in the brain. Your brain is an energy hog and it need a sh!t ton of energy. How do you feed it? Exercise and make lactate. It is not the enemy, it is the lifespring for your brain. But food and pharma can't make it for you. You get it from exercise.
Quick factoid to put it into perspective:
A muscle cell has about 2000 mitochondria
A heart muscle cell has about 5000 mitochondria.
A neuron has 2,000,000 mitochondria.
You want physical performace? Then do the zones. You want to feed your brain, don't worry about the zones and just exercise.
A swim coach once told me that middling training gives middling results. Also, if my peak HR for cycling is lower than running…that’s crazy. Like, I’m a cyclist that peaks at 186, at 44. I have a hard time believing that my heart actually goes up to 196 anymore.
6:20 An alternative to the formula Max heart rate = 220 - age is the formula Max heart rate = 200 - half your age. The first formula gives you a higher number than the alternative, if you're under 40. The alternative formula gives you a higher number, if you're over 40. The idea is that if you're a couch potato, use the formula that gives you a lower number. If you're a runner, use the formula that gives you a higher number. Of course, as he says, it's better to find out what your actual max heart rate is. Thanks for a great video!
Brilliant brilliant video. Best one on this subject which confuses the hell out of me. Biggest insight? Make my easy runs easy 🤪 loved the info, loved the humour, loved the editing 👏
Loved the vid but maybe it should be said that the zone 2 you hear people talking about all over the place is part of a 5-7 zone scale, and that would correspond to zone 1 in your three zone model
Zone 2 = Junk Miles. Frodo talked in interview about his training load and that it's actually less atm, than in his Olympics years. He added, that he focused more on quality work-outs and drasticly reduced the junk miles. He also sayed, that stretching for 30 min is way better that doing 1h. non-quality work-out running session.
I'd say he did an 80/20 between zone 1 and 3 on his journey to Mordor though.
He’s back!!
I've been training by HR since last year, and learned I was running "easy runs" too hard. Of course this is after 4 marathons and 4 years of training without HR, but then also a year hiatus from running altogether. Pacing is good to know if the HR monitor or watch stops working, but training by HR is like watching the dials in your car to make sure you're not redlining the engine.
Yep! Pace is also better for interval/speed training, as your heart rate lags a few minutes (called cardiac lag)
Zone1: meditative jogging
Zone2: could jog like this forever
Zone3: how I would run a 10k, when I do not want to feel any fatigue at the end.
Zone4: hard effort after some min, trying to keep a steady pace until the end of the workout. Any too fast start/non good running form would make me walk the last kilometers.
Zone5a: lactate acid burning, but possible to calm down a bit to zone4, if I keep jogging after hard effort(hill repeats).
Zone5b: all out, can hardly breath, no way to go on without a total rest.
Yea using this setup as well! Z1 is I think 55% of max HR (peak) for your sport
i dont think z2 can jog forever. Then marathon would be easy. your reference of z1-5 has nothing to do with his z1-3 scale. you cant just add numbers lol
@@Red-ju4mi as you see I can... even letters.😅 Naa I thought it is obvious that his zone2 is my zone3.
Advice for when an Easy run begins to spike past that LT1. I can typically manage it for the first 1.5-2 miles after that my HR will typically spike up to the 165-175 range
Keep in mind this is a 3 zone model. Zone 2 in a 5 zone model would fall into his z1
I'm glad someone mentioned this, the use of the word "zone" in his video is kinda confusing when thinking about the standard 5-zone heart rate breakdown
THank you
Thank you, Joseph.
Legend is back with another banger.
I miss "the Casey way" videos!!! I love your edition!! Congratulations!!!
The new studio looks great!
Really interesting video topic aswell!!
glad you liked it
Maffetone running is based on the same principle but in his formula he reckons 220 is too high a starting point and you should use 180 - your age. For me this makes my running max HR 130 bpm.
That would make mine 153 which is massively lower than what my max HR is. Over a 5km I'd be sitting at race pace probably 167-175bpm usually (6:00/mile pace).
@@nathanbaker1727 by Max heart rate I mean the max you should run at not the max rate if you ran as fast as you can.
Bless the algorithm!! 🙏🙏🙏
One of the best videos on running! Loved your humors too!
you do such a great research and explain it so well! i love ALL your videos! keep it up!
Thank Dr Stephen Seiler. Looks like his work to me. Search for this: Managing The Distribution Of Training Intensity The Polarized Model-1
Very concise, engaging, and resourceful video. Clearly you put a lot of effort into your videos and it shows. Thank you.
I’m revisiting this video- very very cool! Just started a marathon training plan and it’s zone 1 and zone 3, no zone 2 and this video is so helpful!
Very well explained! I ‘ve made some similar videos about this topic applied to inline speed skating a few months ago. However, yours is definitely more entertaining!
Nice as always, can't wait for the merch
This is good info but I don't follow it myself. Train cycling and used to train indoor rowing. In rowing my approach was to only train 4 days a week and push it hard each time (and I would do strength training on rowing days as well, so morning+evening workout, 8 workouts a week). Found that it worked since I had 3 full rest days a week. Sure I might have gotten better results following a more normal approach but this worked well enough. Managed to get up to a pretty impressive level I think for someone who trains alone without a coach.
Now for cycling I train in a similar fashion except I do 1 additional active recovery day. So basically my long sessions are almost always in the "tempo zone" (76-90% FTP / 75-84% max heartrate) rather than "endurance zone"(56-75% FTP / 65-74% max heartrate). So yesterday for example I did a 2,5hours indoor session were I kept 240 Watt avg. It's a tough workout for me but I don't get completely spent so it works unless I would try and train like 6-7 days a week.
The reason for me training like this is I find it incredibly boring to do indoor training at a low effort level. If I push it there is no risk of getting bored because I am occupied with managing the suffering. You can't be bored when you are suffering. Doing 2,5 h indoors at like 50-60% FTP is boring beyond belief. You basically have to watch TV then or something. I don't like that. When I train I want to train, be in the moment aware, not having to resort to TV to distract myself.
Excellent video. 80/20 is a good split for a fairly high volume athlete, if you are more time crunched, drop the zone 1 and still do the same amount of Z3. Two to three Z3 sessions per week is great.
This is great all in one explanation that gives a nice big picture. Too often you see only one concept being explained in isolation which is hard to understand and implement. 👍
The 80/20 rule applies to elite athletes that most likely train 15 to 30 hours a week. If you train less than 10 to 12 hours a week you should likely be closer 50/50. If you’re closer to 4 hours or less I would go for sweet spot.
Periodized training really needs a certain volume in order to work.
God, this is so interesting! Learned so much. The end made me laugh out loud
DUDE. This video was fantastic. I'm in the 4th year of my Kinesiology degree and taking Theoretical Exercise Physiology currently. Obviously, there are plenty of details that you didn't cover (but I don't think anyone really needs to know that phosphofructokinase is the rate-limiting enzyme of glycolysis...), but what a great no-frills summary!! Very well done - once again your video was both entertaining AND informative :)
Can we juste take some time and appreciate the quality of this video ? Woow goood job!!
2:48 If you wanna improve your lactate threshold, staying in the higher part of Z2, just below Z3, is actually way more efficient.
Since your body can only remove a certain amount of lactate from your blood, which means if you go over that threshold(i.e go into Z3), your body won't be working any harder to remove the lactate, since it's already at its limit. This will just put more stress on your muscles and body, and make it take significantly longer to recover from the workout.
Though, if you stay just below Z3, and don't go over the threshold, your body will still be working almost as hard with removing the lactate, as your just at its limit of what it can remove anyway. Yet it won't put as much stress on your body and you'll be able to recover faster. Which means you'll be able to do both longer and more workouts, than if you went all out every time. Which means you'll be able to have a much higher volume around the threshold. Without putting more stress on your body.
Of course, all out-intervals have its own benefits, and in many cases are the better alternative. But if your main goal is to increase you're lactate threshold, what you said is kinda wrong.
Thanks for the input! Great to see people sharing knowledge in the comments and correcting any mistakes :)
@@TheUnlazyWay No worries :D
I think though for an average recreational/casual runner, lactate threshold-specific training isn't something they should worry about to much. They usually don't train enough volume for it to make sense, as they usually have time to recover between their workouts anyways. And therefore, polarized training is probably more beneficial for them.
Many pro runners incorporate a lot of threshold intervals in their training, for example the Ingebrigtsen brothers. They often do two threshold workouts in a day, two days a week, which means they get a lot of volume around their threshold. And that would not be possible if their workouts where all out, that'd most likely just get them injured. Though they've been training for years to build up their bodys to be able to handle that volume, so it's not something everyone should do :)
Not sure I agree here. Z3 training at short durations with Z1 in between and then repeating is very efficient for lactate threshold improvement. This is effectively interval training. You only need to generate lactate for a short overload period of time using this method. Usually when folks go upper Z2, they try to stay there for a longer period of time, but it is actually more efficient for you to overload and back off repeatedly.
I needed to hear this!
Glad you mentioned the benefits of LT2.
Never done an easy run, except when i run with my father
Love the studio lighting 😀
This guy is awesome
Great video! First one I see of yours and I feel hooked.
Thanks man! great video!
what a great video! thank you for educating us in such an interesting way :)
Slow Runners Rejoice! Thanks for the video.
YES MERCH!!!
Awesome 👏!
Would love to buy the merch.
I just started reading Daniels' Running Formula book as reccomened from one of your earlier videos! I think this video/ graph has helped to round out and simplify what I have read so far 😅 Thanks 👍👍👍😊
Interesting. I was thinking about Daniels while watching this video. From my understanding Daniels breaks things down into 3 main training intensities. Slow (60% heart rate), VO2max runs and Lactate threshold runs. I'm curious how those three run types match with the above video. I'm guessing both the VO2 max and Lactate threshold runs are in zone 3?
@@DavidSmith-og1oz I have used Daniels info in much of my training and coaching. Lactate threshold runs should fall into "The Unlazy Way" zone 2. It is a medium hard run using intervals or steady runs from about 75% to 85% or so. VO2 max trains the oxygen use system and will be above 90%, usually trained by shorter intervals with equal rest. I go off Daniels tables for my athletes to plan workouts. I believe that heart rate training can be very effective, but its difficult if you are training others.
Yeah this works with Daniels very well.
Great info, cheers. That ~ambiance~ through the video too... Sick style
Man needed this thank you 🤜🏼
I’m definitely guilty of this! I’d heard the advice about doing plenty of easy long runs before, but didn’t take it very seriously. This simple graph and break down was more compelling. That said, with < 3 weeks to go until my first marathon, there’s not much I can do about it now! Next time.
A question: I’m only guessing but it feels like “race pace” for most people running longer distances (I’m thinking 10K to marathon) should be in zone II. Does that seem correct? If so, is there some benefit to training in zone 2 if only to get a feel for your target pace?
This video came at the perfect time. I've been so good over the last few months and then last week I got bored and ran too hard (like medium intensity) all week...and this week I'm just beat up and can't run at all. Would have been better to keep my easy runs easy last week and throw in one actual speed session to break the boredom. Thanks for the reality check :)
keep it up!
Dude... you rock!
Great videos , your great man keep up the good work.
Love my zone 1 training!
good videos,
I like your way of making the videos. Very sympathetic
Just put headphones on and pretend that you are talking a phone call. Good way to make sure no one thinks you are crazy.
I like your private gym "BEFOK "!!!!!
ok I like your style man
Tried the talk test during my endurance swim. Cannot recommend.
Well done thx
Cool video! Great info and like your humour! :D
@mosiomosy im iranian vlogger and i live in turkey you are my hero in vlog maan
Truly love your channel. Entertaining , relaxing and motivating content. Makes me happy to see your sub-count is rising at a steady Zone 1 effort.
If there's a winter hat hidden on that merch page i'm happily gonna purchase one.
Yes
I have been telling people this for years… you just presented it so easily!
I like the new place!
Excellent video
Very interesting, thanks.
Just keep going
This was nice!
Actually, LT 1 is at the end of Zone 2 into Zone3 and LT2 is end of Zone 3 into Zone 4
Thanks
Thanks for the support Sam :) !
This is NOT good information. Training below 75% is not good training (usually). Training your oxidative capacity is done by is by pushing just above that threshold and by reducing you carbohydrate intake.
The reason you would want to do low-intensity training would be to prevent injury, in that case, it's probably better to do a lower impact exercise, but try and maintain a higher intensity. It also depends hugely on what you are training for. If you are gearing up for a 5k it should be lots of high intensity, if you are aiming for a marathon, then yeah, probably good to have some low intensity in there.
Good video and you are 100% correct. BTW, do you still do any "skill yoga"?
I am sorry but there are so many things wrong with what is being discussed here. Please ignore this.
Give me zone 2 baby! Zone 1 is far too easy. Zone 3 greatly increases the risk of injury. Give me zone 2 all day long baby!
I think you have confused the zones. Zone 1 is for warm-up, you should train in zone 2 the most, zone 3 should be very little (that is the grey zone) and then mixing in zone 4 for speed.
No
Definitely no! This is the 3 zone model and golden standard, based on physiological changes, determined by LT1 and LT2. The so called 5 zone/6 zone models you are referring to, are (just) modifications.
I know my heart rate can go up just about high enough to require medical attention from doing high volume deadlifts.
Unlazy hat on the way, yay
So according to this model:
Zone 1 is stretching intensity up to 75% max HR
Zone 2 is between 75 % max HR up to max intensity for 1 hour
Zone 3 is from that max 1 hour intensity up to a 10k running race
This is a poor and incomplete gradation of intensity. Your Zone 1 is too big and glosses over significant training affects between say, 55% and 72% of max heart rate. Your Zone 2 is too narrow. In reality, there is a fairly small pace difference between carrying on 75% of max HR and the average pace of a 60 min max effort. Your Zone 3 is even narrower still. Where does training faster than 10k race pace exist in this model?
It's clear to me that this model is the product of the dimly lit field of laboratory exercise physiology, where if something can't be isolated and measured in the lab, there's no use for it. Viewers here should take this video with a huge grain of salt and keep researching the empirical truths discovered by the coaches who get to observe professional athletes over many decades.
Thank you
I've only been training as a bike racer since 2004, so maybe I've missed something, but a lot of this seems very wrong. For example, the statement that a full-out 10k run would be Z3 and using mostly fast twitch muscles. Um..I don't think 10k runners are the ones known for their fast twitch muscles, those would be sprinters under 1km generally (eg, 200m sprint). Fat oxidization is also well overblown, unless you're at the very peak of your sport, and looking for that 1% extra. The vast majority of 'gainz' in aerobic sport comes from burning carbs, and adapting to burning carbs faster. Max HR should also be the same ballpark, my max in running is about the same as cycling. That's why it's a max heartrate. If your running HR is 10bpm higher than your cycling max, it probably means you're not actually going as hard as you can on the bike. I think what it meant is the functional training zones (eg, what your HR is between different zones) changes between sports (a Z2 run would probably have a higher BPM than cycling). I could go on, but this is really lacking overall. I hate seeing the confidence people bring into these things, with no real data or even common sense (like the 10k fast twitch thing.)
Everything you have written sounds correct to me. That said, the message about an 80% zone 1/ 20% zone 2 and 3 split for training seems like advice eveyone should be listening to and lots of people really need to hear. The HIIT fad ATM has too many people thinking that the only good training is zone 3.
@@billking8843 Thanks, glad that resonates! I can't really comment on the zone split, I would wager a lot of the time it really depends on what you're training for. (And the presented 3 zone range is WAAAAY too general for any quality training..in my world of cycling we've got usually at least 6 zones, and 9 covers some of the really specific neuromuscular ranges for actual fast-twitch activation and anaerobic and sprint power development.)
@@DaveShishkoff I should note that I am very middle aged and exercise (lifting, climbing,cycling) to not die and to enjoy myself. But I'm also a science nerd (research health psychologist to pay the bills) and find this stuff incredibly interesting.
@@billking8843 Funny, you sound like me, also enjoy lifting and climbing, and also keen on reading and research. Keep it up!
@@DaveShishkoff The world's longest lockdown just ended so the climbing gym will reopen and I will no longer have to make do lifting a small collection of weights in the spare room. Longing to touch rock again and be up at some height, although it might be a bit scary.
how many times I told myself: "today, below 140bpm" and I ended up at 175bpm... It is easier to say than to do. ;-)
great explain video
This is useful and certainly worth runners spending more time running at a real easy pace rather than a moderate “easy” pace.
You do seem to really fail to identify or show the benefits of training at lactate threshold which is on your graph the upper limit of zone 2. Training at lactate threshold is almost universally considered in most training programs and backed by evidence to be the most efficient way to increase ability to clear lactate. So your point around just train in zone 3 to improve lactate threshold is misleading and likely not going to lead to the improvements from training at or just below lactate threshold
I did a test at my school to determinate my hartrate and than calculating my zone 1 and 2. My hartrate for easy runs should by 170 right now wich is rather high. So yeah, individual differences can be quite high.
So max rate is 226? Seems a bit too high
@@bogdanbarabas1
At school (i study bachelor in physical education and fitness, sort of i don't know the real translation ) we used the formula of Karvonen to calculate the running hartfrequentie zones. Frequency hart= hartrate in rest + %(hartrate max- hartrate rest). The % is the zone (ex: interval=80%) wich you want to train in. My hart rate max = 200.
Yes i also think this is huge differance from other methodes and think the hartfrequency is high.
So yeah i understand your confusion.