I can appreciate what you go through as a content creator but please please PLEASE 🙏 minimize the constant sales pitch style of what if i told you, and these secrests were/are. You alresdy have us, we clicked the video! Plus You did it already in the begining, no need to keep that tactic up. Its frustrating as we all have short amounts of time to watch/listen. Please dont take offense, just sime constructive criticism from a viewer.
No offense taken 😄 It’s tough balancing giving as much value as I can with “the game” of RUclips. Especially as a new creator. I’m still trying to find my way to make the best videos I can that resonates with as many runners as possible and provides as much value as I can possibly give. I appreciate the feedback.
@@NicklasRossnerPT Actually I love your style as is. It's worth taking a notebook, jotting down some lines and pausing at times, but it's definitely packed with valuable content
In 1985 the Norwegian national biathlon coach told me abut the 80/20 method. Also, runners and triathletes cannot race even twenty times per year due to the muscle injury/breakdown from running. The VO2 max workouts are not preformed all out. We reach VO2 max well before all out effort, maybe 90 to 95% max or, let's say, race effort for one km. An interesting approach to VO2 max workouts: If 300 watts on a bike is your VO2 max. Ride at 350 or so for 30 sec to one minute then reduce to 300 watts. This bring us to VO2 max sooner than a continuous 300 watt effort and thus we are at VO2 max for a greater percentage of the interval. Greg, 29 time Kona Ironman competitor, 6 time age group champion.
Great insights. It depends on the distance. I’ve been a national team short distance triathlete for 10 years and have raced 30+ races in a season no problem. That includes World cups, French Grand Prix, 1. Bundesliga, European Cups, World Championsships and National Cup. I’d agree if we talk middle or long distance. Been training alongside Kristian Høgenhaug and Magnus Ditlev and they don’t have as many race days for sure. Hitting VO2 Max in an all out effort depends on the time of the interval. If you even out your pace over that time. If you sprint all you can for The first 30 seconds you are right. But if you pace yourself for an even split in 4x4 minute you could do all out efforts and it would be VO2 Max (given your rest is short enough) Great tip about how to start out pacing a bit above though. Amazing about your Kona entries and victories - Thats no small feat. You must be a great athlete 😄
Over the past 3 months as well as training harder, I have been racing parkrun week in week out and seen significant improvements. I’m now looking for ways to run even faster. I’ve started beetroot shots, upping my mileage and dropping my weight. Thanks for the motivation. 👍🏻
Can I ask your opinion please? As a very basic guide for a generally fit person who has been running for about a year with no issues. For a zone 2 heart rate ceiling, would you use 70% of max HR, or 70% of the Karvonen calculated HR? I ask because at 60yo my max HR is 163bpm. 70% of this is just 114bpm! I can't run at this HR! But I could incline walk. Using Karvonen with a resting HR of 53, 70% = 130. This is actually the same as using Maffetone's calculation for my age 180-age+10. There's quite a difference between 114 and 130!!! Which one would you use if you was 60? Or would you still be guided more by the conversational pace? MT.
Of course! Zone 2 is not an exact science and HR (as well as lactate) can fluctuate. I would stay in a pace where I could still run - because I think it’s more enjoyable 😄 - Then use the talk test to keep it slow in my slow runs. Over time you will be able to run faster at a lower heart rate if you train consistently 😄
100 percent. It depends on your starting weight though and how much lean mass you have next to fat mass. It also depends on your training age. But you can have a significant amount of lean mass and still run sub 17😄 Sub 16 and below is a lot harder without some weight management though. And The faster you get, the more every extra pound matters.
This is cool but have a hard time actually understanding what you are saying because it feels like you are trying to throw as much information as you can as fast as you can and trying to sell it really hard. Don't get me wrong the info is great but its hard to learn when you teach like this.
@@NicklasRossnerPT You are doing a great job I think just work on the flow of information. With more important things if you slow down a little to ethnize a point its more impactful and we learn better and then you can speed back up until the next big point
@@beezyburna 😄 Thanks man - sometimes when you work with and compete against elite athletes I tend to forget that. In those circles sub14 (even Sub 13:30) is considered to be “normal”
I can appreciate what you go through as a content creator but please please PLEASE 🙏 minimize the constant sales pitch style of what if i told you, and these secrests were/are. You alresdy have us, we clicked the video! Plus You did it already in the begining, no need to keep that tactic up. Its frustrating as we all have short amounts of time to watch/listen.
Please dont take offense, just sime constructive criticism from a viewer.
No offense taken 😄 It’s tough balancing giving as much value as I can with “the game” of RUclips. Especially as a new creator. I’m still trying to find my way to make the best videos I can that resonates with as many runners as possible and provides as much value as I can possibly give.
I appreciate the feedback.
@@NicklasRossnerPT Actually I love your style as is. It's worth taking a notebook, jotting down some lines and pausing at times, but it's definitely packed with valuable content
In 1985 the Norwegian national biathlon coach told me abut the 80/20 method. Also, runners and triathletes cannot race even twenty times per year due to the muscle injury/breakdown from running. The VO2 max workouts are not preformed all out. We reach VO2 max well before all out effort, maybe 90 to 95% max or, let's say, race effort for one km. An interesting approach to VO2 max workouts: If 300 watts on a bike is your VO2 max. Ride at 350 or so for 30 sec to one minute then reduce to 300 watts. This bring us to VO2 max sooner than a continuous 300 watt effort and thus we are at VO2 max for a greater percentage of the interval. Greg, 29 time Kona Ironman competitor, 6 time age group champion.
Great insights. It depends on the distance. I’ve been a national team short distance triathlete for 10 years and have raced 30+ races in a season no problem. That includes World cups, French Grand Prix, 1. Bundesliga, European Cups, World Championsships and National Cup. I’d agree if we talk middle or long distance. Been training alongside Kristian Høgenhaug and Magnus Ditlev and they don’t have as many race days for sure.
Hitting VO2 Max in an all out effort depends on the time of the interval. If you even out your pace over that time. If you sprint all you can for The first 30 seconds you are right. But if you pace yourself for an even split in 4x4 minute you could do all out efforts and it would be VO2 Max (given your rest is short enough) Great tip about how to start out pacing a bit above though.
Amazing about your Kona entries and victories - Thats no small feat. You must be a great athlete 😄
Over the past 3 months as well as training harder, I have been racing parkrun week in week out and seen significant improvements. I’m now looking for ways to run even faster. I’ve started beetroot shots, upping my mileage and dropping my weight. Thanks for the motivation. 👍🏻
Can I ask your opinion please? As a very basic guide for a generally fit person who has been running for about a year with no issues.
For a zone 2 heart rate ceiling, would you use 70% of max HR, or 70% of the Karvonen calculated HR?
I ask because at 60yo my max HR is 163bpm. 70% of this is just 114bpm! I can't run at this HR! But I could incline walk.
Using Karvonen with a resting HR of 53, 70% = 130. This is actually the same as using Maffetone's calculation for my age 180-age+10.
There's quite a difference between 114 and 130!!! Which one would you use if you was 60? Or would you still be guided more by the conversational pace? MT.
Of course!
Zone 2 is not an exact science and HR (as well as lactate) can fluctuate.
I would stay in a pace where I could still run - because I think it’s more enjoyable 😄 - Then use the talk test to keep it slow in my slow runs. Over time you will be able to run faster at a lower heart rate if you train consistently 😄
I ran simple and improved from 34.5 to 30 in 10 days. Want to make 25 now. I have a sports background though.
0:24 4 weeks?? I need 4 hours
Does overweight affect our running performance?
My weight is 88kg my 5k time is 27 min
Should i drop my weight to run faster ?
I answered the comment on my other video :)
yes, lighter is faster
Yes definetly, most professional runners are slightly underweight. It also makes you more prone to injury and (knee) athritis.
Do you think it’s possible for me to do this and maintain muscle ? I’m at 19:59 rn. Goal is to reach 16:59.
100 percent. It depends on your starting weight though and how much lean mass you have next to fat mass. It also depends on your training age. But you can have a significant amount of lean mass and still run sub 17😄 Sub 16 and below is a lot harder without some weight management though. And The faster you get, the more every extra pound matters.
✅ Let me give you 30 ways in 30 days to run faster for longer without training more:
runningequati.ck.page/30days
This is cool but have a hard time actually understanding what you are saying because it feels like you are trying to throw as much information as you can as fast as you can and trying to sell it really hard. Don't get me wrong the info is great but its hard to learn when you teach like this.
@@SparksXV Thanks for the feedback 🙏 Still trying to learn how to make the most valuable content I can
@@NicklasRossnerPT You are doing a great job I think just work on the flow of information. With more important things if you slow down a little to ethnize a point its more impactful and we learn better and then you can speed back up until the next big point
under 15 is crazy as fuck
@@beezyburna 😄 Thanks man - sometimes when you work with and compete against elite athletes I tend to forget that. In those circles sub14 (even Sub 13:30) is considered to be “normal”
What is the title of this book with orange cover about pleasure and material goods?
“The Subtle Art of Not Giving A F*ck” by Mark Manson.
For races we are lucky where we are to have a park run!
Park runs are so much fun!
Agreed I’m loving them!