IMPROVE YOUR AEROBIC CAPACITY w/Chris Hinshaw
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- Опубликовано: 7 сен 2024
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Salute to mayhem for always giving out the free content
mecca mayhem
Seriously
Hinshaw is a aerobic genius. A good program would be the how to improve the 2 mile run after all of the movements/exercises of the Army Combat Fitness Test.
I'm sure there are many that would like to see you do a video on how to improve that.
Get (CPT) Chandler Smith to do the movements in your demo. THAT WOULD BE AWESOME.
I second that!
I think he likes coaching so much because he understands why someone is suffering.
Hinshaw is definitely the type of coach that makes an athlete (atleast me) want to be good enough to work with him...also my nerd side finds it fun to be able to take notes and apply in my own future workouts!
Thank you to Chris and Mayhem for another great class. I have learned so much about Aerobic Capacity but also how he actually coaches.
I believe an aerobic workout is better programmed when intensity is prescribed from a measure of aerobic fitness rather than peak power. Supramaximal power outputs are not limited by the aerobic system and therefore will not provide much value towards an aerobic session. I've seen pretty average people hit well over 1000 watts peak power on the Watt Bike - these same people would get absolutely buried trying to sustain 500 watts for 2 minutes (let alone three more sets of that). The 3-minute Aerobic Test on the Watt Bike tells you MMP (maximum minute power) or the average wattage over the three minutes. Using this value, its much easier to titrate intensity on any sub-maximal workout. For a workout like this, I think 80% MMP would be perfect for the bike section.
100% agree I just tried it and Ive hit 1083 watt power which takes me to 541 for 2 minutes which after I found its just insane for me… Went on doing around 380 to max 430 which was tough but nowhere near to original methodology
Where does the idea of 50 percent of max power as a norm for a 20 k ITT power output come from?
I agree that working for time is a lot better for most people, keeps the workouts equal for everyone so they’re all getting the same training effect.
Chris is such an incredible coach 🤩🤩 I aspire to work with him some day
This is the content I like seeing as a sports scientist !thank you !!
Amazing. Like all good teaching, it left me with way more questions than answers.
His passion for coaching is what sets him apart from any other coach.
Did this today, EXTREMELY HARD for my machine output. Gotta work on that aerobic capacity😅
My goodness! So much knowledge. Thanks a lot!
So much knowledge
Love the workout setup and to get a little exercise science nerdy the target values were designed to be an estimate of lactate threshold for each of the modalities, correct? Thanks Chris/Mayhem for providing excellent content, as per usual!
So amazing!!! Thank you Chris will give this a try. How do we know what damper to set on the bike and rower?
Having 3 daughters and my wife working out is always a math class in the gym. It is strange not to see Chris in Reeboks.
Please bring more of this.
Thank you for posting this content! ☦
Where are you putting the dampers?
How often do you think you could perform this workout?
I think Jenn is my new favorite female Crosfitter 😍
Jen is legit. Huge privilege to coach her
Already excited...!!!...
What damper settings?
I don't think that this is works. At least when I look closely this video, I see some failures. The basic numbers were 2:00 min work for mod. pace and rest.
So these two athletes, Tasia and Jenn, those mod paces were:
Bike 283w and 256w.
Row 211w and 195w.
Ski 179w and 163w.
So Tasia did 200w avg. for the bike and Jenn did 150w avg.
At row Tasia did that calculated 211w avg. but Jenn 180w avg.
At ski camera didn't film it.
So I mean that the principal idea of this workout was convert 400 meters running at 2:00min to different ergs. In my opinion they failed to do so at least the bike-erg.
I claim that both Tasia and Jenn couldn't keep the calculated phase 283w and 256w at bike for 4x2:00 min. It's not their fault, but the exersice doesn't work at bike-erg. For row and ski it might be closer.
For you who try this I'll give you an advice.
For male athletes and female at bike you may want to divide your peak watts by 3 instead of 2.
Female row and ski is closer by divideing peak watts by 2.
In that way the exersice is doable.
Good point
Thanks for this! I attempted this workout but couldn’t come close to maintaining 50% of my peak wattage for 4x2 minutes. Having done the workout, I would recommend dividing peak power by 3, 2.5 and 2.5 for the bike, row and ski respectively. This would still be on the upper side of “moderate”
Hinshaw even made the point that the two athletes were different in ability to output at peak power thus screwing with validity of "moderate pace". So I don't understand why he stuck with the 50% of 10 sec. I would have thought it would be heart rate defined.
Yeah, I ve reached max wattage of 1083 watts on bike erg. Ive tried 541 avg for 2 minutes, but nope that aint possible 1 min of 1 round and I am dead. Went on around 400 and it was much more manageable
Yup, poorly programmed workout. For a guy who specializes in conditioning, Hinshaw should know not to program aerobic work based off of anaerobic power output.
at what point does weight out way height or visa versa on row and ski for example?
Interesting workout.
What would You think, does this convert to male athlete as well? I tried this yesterday, and the calculated pace, peak/2, was way too much for me. Peaks were bike 910w, row 660w and ski 640w.
I believe, that you should devide more for male athletes. Mainly because male peak is so much bigger than female peak.
For example, if we take indoor row WR for heavyweight 500m for male and female. Male avg. watts are 1000w and female avg. watts are 580w.
Same calculations for 100m WR. Male 1400w and female 813w.
So female avg. watts are around 60% male avg. watts.
In this exersice, should we devide the peak first by 2 and then multiply 0,6 for male athletes? Like if one has row peak 750w --> 750/2*0,6=225w.
What do You think?
And also, what about the damper-setting when testing peaks? I makes great difference if one does these 10sek peak-tests with damper 6 or damper 10.
Salute
I didn't even think about rpm 180 steps or 90 pedals on the bike.
What about assault bike? How can we translate to AB??
Yea, that's what I want to know. I got max 1014 on AB since we don't have an erg...trying to hold 500 watts has me very nervous thinking about it. Other max numbers were comparable to them.
1015 max AB - 268 ave, 460 max row -180 ave, 400 ski - 130 ave. Couldn't hold 50% on any of them. Tough workout!
Use RPMs as a close equivalent
Thanks Sir
@@chrishinshaw3920 Not sure I understand what you mean by "Use RPMs" on the AB. Thank you for clarifying.
Put these girls on the thumbnail, not Rich. No disrespect towards rich but these girls did the work and rich wasn’t in it. Just trying to give credit to who was in this video. Great video though
If there was an alien who specialised in fitness it would be Chris
Can someone break this down into a simple formula. For us simple folk.
You need a masters degree in statistics to figure out Hinshaw’s workouts.
Agreed, over complicates it for everyone.
Just do a 400m run at approx xyz time, 40 sec recovery, go again.
2mins for a 400m run rep? That’s jogging, 30secs per 100m.
Wouldn’t it be more beneficial to build aerobic capacity by doing longer slower runs etc as this appears to be an anaerobic workout for these girls?
Chris says “imagine having to do 5000m on the track”
😂😂😂 these girls would never make 5k on the track as per most cross fitters.
285 some seconds to explain we're doing a 3-2-1 on bike-rower-skier measuring a max effort wattage on each.
Does anyone think Chris can see the matrix code for aerobic capacity 😎
Hahaaa
@@chrishinshaw3920 omg you answered my comment. We are not worthy 😮. Thanks for your work and sharing your knowledge.