Lactate Threshold, VO2 Max and heart rate training EXPLAINED
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- Опубликовано: 2 авг 2023
- Episode 3/10 in my build to Berlin Marathon
Thank you so much for watching and thank you to my great friend Max for filming maxwillcocks.com/trackhouse-m....
Thank you to COROS for their continued support #trainwithcoros
Worth mentioning in reference to comparing lab data to watch predictions; COROS training hub uses algorithmic data for predictive race times, HR zones, and Lactate Threshold. The more data that is fed into the algorithm the more reliable the data becomes. This is in contrast, to a singular day of testing which will only provide you with data acquired from that day's performance.
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Great video. First one I have seen for these type of tests which is easy to understand and not full of too much jargon.
This is amazing to hear!!! I am SO SO pleased 😍🥰🫶🏻
Great vlog! I appreciate you sharing the details of your results. Your clear explanation of the terminology is very useful as well. You've got me curious to do a VO2Max test myself.I love my Pace 2 as well. Keep pushing!
Great video very informative, excited to see the videos of the training for Berlin :)
Thanks for sharing Anya, really informative. I am really interested in the science!! Good luck for Berlin 👍
8:40 the graph is useful thx
I so like that you now feel equipped to be more intentional in your training. This is something that I too am learning to do at the age of 67 using a newly acquired smartwatch after 30+ years of multiple endurance sport engagement with lots of mistakes along the way.
Niiiice! Good signs! Keep this data with you and we’ll compare when you do it again! Very insightful! Thanks for sharing :)
Loved the info! Cheers!
So glad! Thank you!!
Such an interesting video so clearly explained , I know understand so much more … thank you ! ❤
LOVE this comment thank you so much!!
Really cool video
Great one 🎉btw coros have the fitness test aswell 😊
The results section was really informative. Thanks for sharing, Anya. I'm looking forward to lining up with you, and everyone else in Berlin!
That's mad we have the exact same threshold, max HR and resting HR haha. Good luck with your marathon training!
Very interesting. I have a coros pace 2, so it's good to know the data is somewhere close to reliable. My V02 max is 55, and the threshold pace is 04:01
Suggests I should be able to beat .you 5K PB of 19:40. Maybe I don't push hard enough.
I was shocked somewhere at a really high level didn't know their heart rate zones and didn't use heart rate data.
Great video explaining the terms in a very simple way. My only comment is that to measure your VO2Max the famous Cooper test was invented. So you need to run as fast as you can for 12 minutes (instead of the 8 minutes you recommended). The distance you ran subtract that with 505 and then you need to divide the result by 45. That gives you your number. On the internet you find tables for your sex and age group what that number means.
Her 8 minute recommendation was not to test the VO2max but to train and improve VO2max. So she is correct, as many people recommend finding pace which you can sustain for 4-8 minutes and do couple reps of this.
When you calculcuate LT1 you do HR@10 mins averaged with final heart rate but what speed to you start the treadmill at to increase it by 1kph every 3 mins?
Start at 5kph?
Enjoyed the video, cheers!
Thanks for the informative video! Which lab did you use for the tests? Would be keen to do the comparison too.
Ahh thanks so much! It was Pure Sport Medicine by Bank in London
Nice! Out of interest, what does the Corus say your VO2 Max is?
thanks very helpful info, but i'm a little confused, since lt1 as far as i know should correspond to zone 2(upper limit) not zone 3....
Hi anya how are you getting on with full time athlete life?
10:33 What speed do you start the test?
Interesting but how does it make sense? You ran a marathon at 3:39/km pace a couple of months ago which is above your LT2. Is it just loss of fitness?
Exactly what I was wondering, this test is showing her MP to be more like 3:59/km currently
Her Vo2 max isn't 58 I can tell you that now (so all the results are a bit out tbh and she's far fitter then test shows). Either the test was off or she wasn't feeling it on the day and pulled the plug too early on the test (as she doesn't run on a treadmill I can get this).
@@michaelyoung7069 agree. Unless you’re performing this type of test weekly/fortnightly it’s a pretty pointless exercise as numbers will continually change. Much better to work to heart rate which can be monitored daily.
@@AJB_runs True but you need to find those number to know how to train and after some time you can test yourself again and see if the number goes up.
@@arthurkoomen1504agree. Or you can race all out & certain tables/formulas will give you very accurate data especially when paired with HR readings. Numbers just seem way off in this video.
So, Anya's VT1 = 154bpm and VT2 = 173bpm?
I don't think those pace numbers make a lot of sense, coz then you could run your marathon way much faster than LT2 according to this test.
Interesting. But shouldn't 80% of running be in Zones 1 and 2?
The 80/20 rule is usually attributed to below MP and faster than MP. MP sits within zone 3 (to the left of centre). So by Matt's Fitzegerland 80% of you running should be in zones 1-3.4 and 20% in 3.4-5 (if that makes sense).
*Caveat hugely depends on your fitness but fits for a sub 90 min half marathoner.
@@michaelyoung7069 What does zones 1-3.4 mean?
@@randenlewis152he meant zone 1, zone 2 and zone 3 (“easier” side of zone3, not pushing it close to zone 4)
@@patrikvarga4223 thanks :)
19km/h that's almost 3min/km....wow.
All this time I thought most of your runs should be in zone 2 lol
Ahh yes so most of your running should be easy, which is zone 2! But to increase your base and push zone 2 higher you should focus on threshold!!
Yes so I was thinking the same z2 for all easy runs to increase your base... But by what you are saying @Anyaculling is the sprinkled in with a z2 majority there should be z3 which actually increases the base, am I reading the right?
Sound quality is so bad I can’t hear a damn thing!