This is so enlitening. I have been watching all your videos and love them all. Im getting so into it, i had my running buddy deep dive into his HR and found his HR max was like 210, and mine is roughly 184. We had no idea what that meant. Now we know! also, just got your marathon plan and am very excited to get started in a few weeks.
Thank you for this video, very informative as I being 49 years old and max hr 169bpm. Running with my Son 21 years old max hr 198bpm. This explains how we can run at the same pace but have varying heart rates. I will definitely be using percentage to compare our runs from now on. On another note, my Son can't believe that I am only a couple of minutes slower than him over a 10k distance considering our age difference, and the fact I have only just got back into running in April 23 after a 30+ year lay off. Thank you for your videos they are extremely useful. 🙏🏴
@@drwilloconnor I do believe that my Son and I are genetically gifted. That being said, I used to run competitively when I was in my teens. And my Son is definitely a natural, he's in the Army Royal Engineers and loves the physical side of work. I have numerous medical issues including a MI in January 2020, but since I've come back to running, I feel great, I'm not lethargic, I've never felt better. My ultimate goal is to run all the Marathon Major's. I've got my first marathon end of 2024 and would love to run a sub 3:30. Keep up the great work on here. Kind regards Chris 🙏🏴
Great video, but at 11m 30 your numbers are off by a factor of 10. Cardiac output for highly trained athletes at peak exercise is approximately 40 l/min rather than 400 l/min. The general principle explaining differences between individuals is sound though.
I think you'd mainly notice differences at rest. I dont believe the effects of T3 to be significant during exercise. The increase in cardiac output during exercise is driven primarily by the catecholaminergic system and oxygen and carbon dioxide saturation.
Hi Will, one question. I can run at low HR or easier pace it’s easy. (Lactate 1.5 to 2.5mml) however when I try to do it on a mountain bike and ride at the same lactate range or similar heart rate it feel much harder and I can get to 2.1mmml but the quads are burning but I’m not sure why? Do you why this happens? Any advice? Thanks Here are my lactate test on the bike 120w 1.4mml 145w 1.4mml 170w 1.5mml 195w 2.1mml 220w 2.5mml 245w 4.2mml
There could be a number of reasons for the differences you're experiencing between bike and run. Potentially, you have a different lactate profile on the bike Vs run. If 245W - 4.2 mmol was your max, then around 2 mmol will be your lactate threshold (LT2). The commonly used 4 mmol threshold is merely a scientific average. Everyone's exact number will be slightly different.
In my mid 40s my max was about 180. Now at 57 it's about 150. Of course we know it comes down with age, but that seems like an abnormal decline. I am faster, at least at 10k + so I'm really not concerned just curious.
What about the vagus nerve? Many people think the low resting heart rate is due to a high effecient heart. My hits the mid 30's. Its a highly active vagus nerve is all.
Does this make heart rate variability less reliable for folks who generally have a lower max heart rate? Surely if you have a bigger range you'd have a larger hrv? Or is even the smaller range large enough to make it a reliable calculation?
You can reach the same max heart rate with either low resistance and high cadence, high resistance and low cadence, or many other combinations on a spin bike. What do you think is the optimal balance between cadence and resistance to build the largest heart and stroke volume with a spin bike? Do you recommend Threshold intervals alternating with max steady state recovery intervals? How long should the workout be to maximize the heart adaptations?
Hey Brandon, there's no single type of exercise that will be better for increasing the size or wall thickness of left ventrical (the part of the heart that pumps oxygenated blood). As long as you're consistently training, you'll adpat. One method that can be relatively quick to increase stroke volume would be heat training since exercising in the heat is associated with an increase in blood (plasma) volume. However, the heart has little to do with "fitness". The main adaptation you should be trying to enhance is oxygen ultilisation within your working muscle.
@@drwilloconnor Thank you. I am training to improve my heart health and poor circulation so strengthening my heart is actually what I am working on. I have read that resistance builds stronger heart contractions and cadence builds larger chamber size but I am not sure what balance most increases stroke overall volume. You can reach identical high heart rate Zones increasing resistance or cadence in many ways on a bike. I can reach my Zone 4 around 155HR with 50rpm and high resistance or 155HR with 75 rpm using lower resistance. Power is a constant 300 watts both ways. With an identical 155HR and power which do you think most increases stroke volume and heart chamber size?
@@drwilloconnor Thank you. I thought you might have some idea since you mention how stroke volume effects maximum heart rate. I would guess that stroke volume plays a big role in max HR since larger chamber volume so strongly lowers resting HR. Maybe if wall thickness increases much more than chamber size the max HR goes up since a smaller heart would need to pump more blood per beat. Maybe most people don;t see much change because they have balanced adaptation with chamber size and wall thickness. I wish there was more research on this subject.
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This is so enlitening. I have been watching all your videos and love them all. Im getting so into it, i had my running buddy deep dive into his HR and found his HR max was like 210, and mine is roughly 184. We had no idea what that meant. Now we know! also, just got your marathon plan and am very excited to get started in a few weeks.
Thank you for this video, very informative as I being 49 years old and max hr 169bpm. Running with my Son 21 years old max hr 198bpm.
This explains how we can run at the same pace but have varying heart rates.
I will definitely be using percentage to compare our runs from now on.
On another note, my Son can't believe that I am only a couple of minutes slower than him over a 10k distance considering our age difference, and the fact I have only just got back into running in April 23 after a 30+ year lay off.
Thank you for your videos they are extremely useful. 🙏🏴
I hope to be within a couple of minutes of my son when I'm 49! Great work.
@@drwilloconnor I do believe that my Son and I are genetically gifted. That being said, I used to run competitively when I was in my teens. And my Son is definitely a natural, he's in the Army Royal Engineers and loves the physical side of work.
I have numerous medical issues including a MI in January 2020, but since I've come back to running, I feel great, I'm not lethargic, I've never felt better.
My ultimate goal is to run all the Marathon Major's.
I've got my first marathon end of 2024 and would love to run a sub 3:30.
Keep up the great work on here.
Kind regards
Chris 🙏🏴
Great video, but at 11m 30 your numbers are off by a factor of 10. Cardiac output for highly trained athletes at peak exercise is approximately 40 l/min rather than 400 l/min. The general principle explaining differences between individuals is sound though.
It would be interesting to compare your resting thyroxin(TSH and T3 etc) and close to hrmax levels with LS's .
I think you'd mainly notice differences at rest. I dont believe the effects of T3 to be significant during exercise. The increase in cardiac output during exercise is driven primarily by the catecholaminergic system and oxygen and carbon dioxide saturation.
Hi Will, one question. I can run at low HR or easier pace it’s easy. (Lactate 1.5 to 2.5mml) however when I try to do it on a mountain bike and ride at the same lactate range or similar heart rate it feel much harder and I can get to 2.1mmml but the quads are burning but I’m not sure why? Do you why this happens? Any advice? Thanks
Here are my lactate test on the bike
120w 1.4mml
145w 1.4mml
170w 1.5mml
195w 2.1mml
220w 2.5mml
245w 4.2mml
There could be a number of reasons for the differences you're experiencing between bike and run. Potentially, you have a different lactate profile on the bike Vs run. If 245W - 4.2 mmol was your max, then around 2 mmol will be your lactate threshold (LT2). The commonly used 4 mmol threshold is merely a scientific average. Everyone's exact number will be slightly different.
In my mid 40s my max was about 180. Now at 57 it's about 150. Of course we know it comes down with age, but that seems like an abnormal decline. I am faster, at least at 10k + so I'm really not concerned just curious.
I find the age decline of maxHR interesting as well. I've experienced many runners 50+ getting faster despite maxHR declining
What about the vagus nerve? Many people think the low resting heart rate is due to a high effecient heart. My hits the mid 30's. Its a highly active vagus nerve is all.
Does this make heart rate variability less reliable for folks who generally have a lower max heart rate? Surely if you have a bigger range you'd have a larger hrv? Or is even the smaller range large enough to make it a reliable calculation?
HRV is the variability between heart beats - interbeat intervals (IBIs), and is measured at rest, so it's not affected by your maxHR.
You can reach the same max heart rate with either low resistance and high cadence, high resistance and low cadence, or many other combinations on a spin bike.
What do you think is the optimal balance between cadence and resistance to build the largest heart and stroke volume with a spin bike?
Do you recommend Threshold intervals alternating with max steady state recovery intervals?
How long should the workout be to maximize the heart adaptations?
Hey Brandon, there's no single type of exercise that will be better for increasing the size or wall thickness of left ventrical (the part of the heart that pumps oxygenated blood). As long as you're consistently training, you'll adpat. One method that can be relatively quick to increase stroke volume would be heat training since exercising in the heat is associated with an increase in blood (plasma) volume. However, the heart has little to do with "fitness". The main adaptation you should be trying to enhance is oxygen ultilisation within your working muscle.
@@drwilloconnor
Thank you. I am training to improve my heart health and poor circulation so strengthening my heart is actually what I am working on. I have read that resistance builds stronger heart contractions and cadence builds larger chamber size but I am not sure what balance most increases stroke overall volume.
You can reach identical high heart rate Zones increasing resistance or cadence in many ways on a bike. I can reach my Zone 4 around 155HR with 50rpm and high resistance or 155HR with 75 rpm using lower resistance. Power is a constant 300 watts both ways.
With an identical 155HR and power which do you think most increases stroke volume and heart chamber size?
@@bmp713 I couldn't say definitively. Sorry, not really my area of expertise.
@@drwilloconnor
Thank you. I thought you might have some idea since you mention how stroke volume effects maximum heart rate.
I would guess that stroke volume plays a big role in max HR since larger chamber volume so strongly lowers resting HR. Maybe if wall thickness increases much more than chamber size the max HR goes up since a smaller heart would need to pump more blood per beat. Maybe most people don;t see much change because they have balanced adaptation with chamber size and wall thickness. I wish there was more research on this subject.