Lactate Threshold vs Tempo Running - The SCIENCE of Training Zones скачать в хорошем качестве

Lactate Threshold vs Tempo Running - The SCIENCE of Training Zones

We have two important physiological barriers - one where lactate accumulates in the blood and a second where lactate production becomes exponential and unsustainable. Finding our lactate threshold without a lab test or lactate meter can be done by completing a 30min TT at 95% best effort and taking the last 20min averages. This threshold can be used to set our zones, which we can use to control the specificity and effectiveness of our training. Training Zones Calculator - https://link.drwillo.com/calculators Tempo refers to a metabolic steady-state lactate associated marathon intensity and can be achieved by running in zone 3. Threshold refers to non-metabolic steady state lactate and is associated with 10km - half marathon (depending on ability) intensity and can be achieved by running in zone 4 in most five zone systems or zone 4 & 5 in most seven systems. If you’re still confused? You can buy one of my done-for-you training plans that have all the workouts, zones, tests, and information you need to train for your next race - it’s as simple as pressing “do workout”. OR if you’re a complete data geek, go ahead and sign-up for my “Run Faster with Data” course, which has over 10hrs of professionally curated information for you to become your own pro coach. PLUS - I’ll personally give you your first 12 weeks of training! All you need to do is fill out the questionnaire! Weekly training blog - https://link.drwillo.com/trainingblog Run Faster with Data course - https://link.drwillo.com/runfasterwit... Training Plans - https://link.drwillo.com/leadtraining... 00:00 Intro 01:02 There are only 3 training zones 01:20 Aerobic training zone 01:32 How to measure TEMPO 02:10 First ventilatory threshold 02:35 Tempo training mistakes 03:48 How to measure THRESHOLD 05:10 Threshold test at home 05:38 Why a 30min test? 06:19 Zone Three TEMPO 06:45 Zone Four Sub-Threshold 07:19 Zone Five Above Threshold 07:45 Recap LINKS • Podcast: https://link.drwillo.com/poddy • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Performance Advantage podcast with me & Dr Matt Miller: https://www.performanceadvantagepodca... • Getting coaching with Dr Will: https://www.drwilloconnor.com #lactate #running #marathontraining