HOW TO IDENTIFY TRAINING ZONES FROM LAB DATA: 5-Zones from VO2max Data
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- Опубликовано: 18 окт 2024
- Following on the series, here's how to identify the 5 training zones I use from Lab data. Active Recovery, Endurance, Tempo/Threshold, VO2max and Anaerobic zones. I take you through, step by step, on how I identify training zones and how to use them in training.
How to Identify Lactate Threshold: • HOW TO IDENTIFY YOUR L...
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I really don’t understand this calculation? 56%/3,841 = 2,150.9? I don’t see this value in the calculation?
Could you explain how you came to this please?
2 parts:
1) this is a fairly early video on the channel and I’ll admit, didn’t always communicate things great/left bits out I thought I said/learning how to make youtube videos.
2) What I should have added is “typically” I use 56% of vo2max. In practice I use between 50-56% to help expand Z2 to make it more user friendly. At the end of the day Z1 and 2 could absolutely be the same zone, we’re just using a rough mark as a starting point for what might be a good “minimum” to reach in an long slow endurance session. From memory I think I actually did 50% for my own data, but I agree (as point 1 says) I kind of cooked it when explaining that.
Hope this helps with some of the confusion!
Had a great year because of you Nick. First marathon ✓
Love that! Great work and absolutely grateful I could help you in the process
Really nice, thanks!
Hey, I‘ve just seen your video and I was curious about the formula to calculate the desired bpm out of vo2 (y=28,465x - 1574,2). Could you elaborate from where it is? Or specifically from where the parameters are coming? Thanks
That formula is highly individual. Based on the lab data we get a VO2 vs HR plot and then find the R-squared value and ultimately trendline equation to make the estimate of active recovery only.
In most cases I use 50-56% of VO2max as that marker of which 56% is an ACSM recommendation. Adjusting it down is a practical consideration for specific athletes, basically just looking to find enough room for Zone 2 to fit in before VT1 occurs.
I recently started a polarized training program. I think i pushed it too Hard on My normal training sessions and with doing the high intensity aswell i think i overworked My body. I read a paper doing a study on it, it was a 3 zone system, their main point was: enjoy zone 1, skip zone 2 and go get it in zone 3. This means i only train Hard for 2 times a week, and the other 5 i just skip rope, shadowbox and home strenght training without breathing through My mouth to keep intensity down. So far i enjoy it, but im worried going balls to the wall only twice a week is not enough to become better.. Do you have an opinion on this :)?
Largely comes down to what your trying to get out of your training. For the most part 2 sessions per week is enough for most people. Then the rest of your training is lower intensity as you’ve mentioned but make it specific to your goal (ie want to get better at running, then run).
Some people talk about LT1 at 2mml and other 2.5mmL is there anything better or a difference between for running or cycling?
Great question! Going to answer this on an upcoming live stream Q&A. Short answer, using a blanket rule lactate concentration doesn't work. Main thing to look for is the first increase in lactate, usually by at least 1.0 mmol. Also need to test cycling and running individually to then apply correct training zones based on the appropriate power/HR/pace.
Oops, you got the Math wrong 119bpm is the HR associated with 50% of you absolute VO2, based on your formula.
I explained this, I like using 56% ideally but not always strictly correct. I used 50% VO2max for my data but the purpose of the video is to show you the process of what I would normally do in the majority of cases.
@@NJSportScience Ya, I see you clarified this later in the video, after I posted. When you were going through the actual formula you said, "take 3841 and multiple it by 0.56". This was at 4:57 of the video. This is what I was referring to. I wouldn't have posted if I had gone through the later parts of the Z1 section before posting.
Btw, thanks for sharing all this valuable information. It's very, very informative.