Sweetspot VS Threshold VS Tempo | What's The Difference?
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- Опубликовано: 24 июл 2024
- Sweetspot, Threshold, Tempo? What are they and why are they beneficial you may ask? In this video, Heather catches up with Neil Henderson - Head of Sports Science at Wahoo to discuss the differences between the three training zones!
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Great video (especially Heathers simplified explanation) but I think a lot of triathletes will want to know in which phase each training type comes (base/build/race) and which is most relevant to each distance?!!
Thank you and Great suggestion! Thanks Christopher
Thanks again for decluttering the jargon👍
You are so welcome! Glad you liked the video.
This channel is simply much better than TRC. Admittedly it suits my triathlon interests but more importantly the content, delivery and production is way better. Keep it up guys. GTN > TRC
This video was extremely helpful!
Glad you think so!
I love numbers and analytical training techniques, but this has complicated things exponentially I'm afraid.. not demystified it🤷♂️ you guys will need to do a simpler summary video I suspect
Hello GTN! I love your channel. I find it helps me a lot to understand all things triathlons. So many wonderful topics.
I have a question about the explanation Neil Henderson made about tempo run. He talks about a threshold pace of 5min/km and then sais that 120% of that would be a 6min/km which is slower. I’m confused 😩. I’m under the impression that tempo is slightly harder than your threshold. What am I get tingly wrong?
This sounds great, on my fastest 40k my powermeter didnt pick-up as well still managed a nice time and it didnt ruin my run. Do what feels Good 😀
Ya, I'm all about RPE: My sleep is all over the place and RPE accounts very well for variability. I don't worry about power or heart rate or any of the others, they are just metrics to track, but I don't train to them.
Very important topic. Good effort at trying to clarify the intensity levels. Unfortunately, the presentation missed the mark. The topic remains too obscure. Especially regarding sub-threshold workout intensities.
Hi, thank you for this. I might have missed it, but Neil didn’t seem to have answered your question about how much of our weekly run should be tempo vs sweet spot vs threshold. Could you perhaps do a follow up video? Going by your definition of those terms, I think ideally tempo:sweet spot:threshold should be 80%:15%:5%; but in practice my ratio tends to be about 40%:40%:20%, which tends to leave me feeling tired every week!
Stephen Seiler sais 80:20 meaning 80% endurance zone 2 and 20% intervals zone 4 and very little tempo zone 3. Most people do loads of tempo zone 3 but it is too hard without much benefit.
Neil didn't seem to know what he was talking about. If you have to say you are a sports scientist, you probably aren't one.
The GTN team was on the better track in the intro. Tempo, sweet spot, and threshold aren't a so much about effort. It is about the recovery each requires which is an individual evaluation based on age, power output, injury, etc...I sure as heck know the difference between the 3. It is subjective but clearly discernable if defined correctly.
@@RicardoSanchez7 Thanks, thinking of them in terms of recovery time is a good tip!
@@RicardoSanchez7 SweetSpot is more of a TrainerRoad Marketing. They were the ones that polarized Sweet Spot Training. Neals background from what I understand is more geared towards 80/20, making the hards hard, easys easys. So its hard to talk about something positively in detail if A, you dont completely agree with it and B, its popularized from a competitor.
What would what would you call this type of run workout effort, threshold or something above threshold,lets say:
6 x 3 minute run as fast as i can go w/2 min rest between efforts
I usually do these once a week or once every other week during the race season, and they leave me shattered for the rest of the day. But I definitely think they have helped increase my race run speeds. Both in triathlons and duathlons, and standalone run races. Not a world shattering amount, but taking ~30 seconds off my average standalone 5k time.
Most people do tempo when they think they're doing zone 2. Tempo, sweetspot and TH are all classed as 'hard' if following a polarized training method. Doing a few tempo/sweetspot efforts a week isn't polarized, that would be pyramidal, which is an inferior training method.
3:52 I would call 97% effort above sweet spot, that's basically threshold effort.
That's absolutely threshold!
(1) Training Peaks uses the phrases "sub-threshold" and "super-threshold". Are there any differences in the benefits of training in these zones? (2) Also, my tempo and threshold runs (as measured by my HR) don't always match with my corresponding pace. For example, my HR may reflect the workout as "threshold" but my pace data reflects the same workout as "tempo". So, (a) should I pay attention to my HR or pace, or both, or (b) should I do something such that my HR and pace data and not mismatched and correlates accurately? If I have to do something to avoid the mismatch, what would it be? Appreciate your assistance. Thanks.
Heart rate, your pace can vary depending on how fresh you feel, and get slower when it’s hot out.
This is a great question, I sometimes run into the same issue for biking (power vs. heart rate). Maybe #gtncoachescorner?
I think dividing training into heart zone ranges is counterproductive. I have the same HR running 10 km/h or 13 km/h - it is around 160 bpm. It doesn't increase that much even if I crank it up to 15 km/h - maybe to 165-170bpm. And I've been running regularly for the last 15 years - a wide range of distances but mostly 3-4 tempo runs a week - around 45 km a week, so I don't think my heart is not adapted to running. I have to walk in order to train in zone 2 which is stupid as I can run at paces between 04:30-05:00 km for a very long time.
Have you ever done a profesional assessment of your heart rate zones? I have the same problem I have to run very slowly to run in what I estimate to be zone 2, and normally sit at the bottom of zone 3 for the easy runs. I suspect that this is either because my estimates of my heart rate zones is wrong, or that the research on 80/20 is all based on elite and sub elite runners and perhaps doesn’t apply to even good intermediate runners who are unable to hold our form at the sort of paces requires to hit zone 2.
Here's a tip for those who spend more time following numbers than actually putting them into work:
Spend more time producing those numbers and stop perfecting everything.
Norwegians (Olympic gold and 70.3 world champs as well as fastest competition ironman) would beg to differ and case in point... They actually train by stress not power/speed. Those are used to schedule the efforts but the athlete self regulates within an acceptable accounting of stress which is strictly controlled at the limits with in workout blood testing.
Age comes into it too. I can hold a conversation at sweet spot…..lungs and heart are good, legs are getting old and slow🤣
“...if I swim a 2 minute kilometer...”
I'm pretty sure you don't.
That's about when i stopped listening... dude did not add value and in many ways contradicted the GTN crew who were on a better track discussing the fatigue impacts of the 3 efforts...
@@RicardoSanchez7 In fairness, he did say it correctly at the end of the thought (per hundred m, not per km).
As for him contradicting the GCN crew, his definitions were the same as mine where GCN's definition of “sweet spot” didn't line up with what I learned to be the definition of “sweet spot”.
Caught me off guard as well! but he corrected himself a minute later and said “per 100 yards or meters”
If you can have a conversation quite comfortably it is NOT a tempo workout. It would be low Zone 2
How come in running anything between zone 2 and threshold is considered junk miles whereas in cycling its encouraged?
It's not. It's the 'grey zone'. It causes too much fatigue for what you get in return.
Is it just me, or does heather have a perfect running form? She just seemed to glide through the pathway while mark seemed very…jolty. If that’s even a word. (No disrespect to Mark by the way.)
Heather is very smooth, Mark is too!
How I picture and feel in my head when doing a threshold run or ride:
ruclips.net/video/c7xvi6GL9Fk/видео.html
Tempo has little or no place in training. You either go hard (painfully) or easy. The only time to really use tempo is when you want to induce fatigue as part of a session containing Z4/5 work, either just before or after the Z4/5 interval/s. My training over winter has included 5% of tempo
I'm always doing mostly tempo riding. I think my Garmin puts too much emphasis on my max heart rate and peak power which are both ridiculously low because I'm old(60). Zone 2 ends up being way too easy. I can ride in the mid to upper region of tempo all day. I think it is kinda silly to fuss over the precise level of intensity you train at most of the time. Almost no one is going to overtrain unless they are already very fit and have a significant amount of mental fortitude. And if they do it is any easy problem to recognize and fix.
If you are a long-distance runner tempos should be your bread and butter. Also longer intervals - 1000-1600 meters, but not too often.
Well lots of tempo does not compare with the science and the best practice of elite athletes. Kenyan elite runners spend 85% of their time at below 77% of max HR, so Z1/2. Tempo is seen as a short cut but doesn't work as effectively as polarised
@@markbentley4343 If you've only got an hour to train most days that's not going to be as effective as regularly training at a significantly higher intensity. It's the total stress with appropriate recovery that matters to improve fitness. This zone 2 stuff may be more optimal but higher intensity train works too.
@@donwinston Yes that is the theory commonly touted, but there are scientific studies (including from Seiler) that show a polarised approach is the most beneficial even for time-crunched cyclists. For instance, a session of Z4 or Z5 intervals one day, Z2 the next has potentially superior adaptative potential than 2 days of Z3. You can do 2 such twin days per week and a longer ride at Z2 on the weekend and have sufficient recovery
1st
Fantastic job of babbling!!
Why make exercise so complicated? Go as hard as you can a sustainable amount of times in a week and you will be fit.