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Fascinating. Thanks for the in-depth analysis and presentation

Do you think that cardiac drift may have something to do with why Kenyan distance runners will start their runs and interval sessions at an easier intensity and progress to a higher intensity over the session?

Make sure you have good legs and then make an 6min all-out test. It's that simple.

🙏🏽🙏🏽

@ 37:27 - I wonder how you have controlled for diet in these experiments, if for example, an athlete is fat adapted (in ketosis), would they see as much of the Internal/External deviation that you describe, or is this more directly tied to glucose levels? According to Dr. Maffetone, one of the reasons we train the aerobic system is to improve the body's capacity to use fat as a fuel source, particularly for exercise in the lower heart rate training zones. If the diet does not support that, however, and is instead focused on carbohydrates as the main fuel source, this energy reserve is not as easily available, and the glycogen reserves being finite, the athlete has a limited window for peak performance. Could that deviation be due primarily to the glycogen reserves becoming depleted?

This is a goldmine. Thank you for sharing this Stephen!

It is remarkable how much quality information is condensed in this video. Pure gold!

I admire your openness and ability to learn, Dr. Seiler. Your answer to question 1 shows me that there is so much more than lactate and watts. It has helped me a lot to find my own way to healthy endurance training - according to my needs and reactions to training and the associated well-being - which I have finally found... Thank you very much.

So for an average guy trying to get fitter, it makes no difference whatsoever if I do 30:30s, 4:4m intervals or 16min straight runs!

Stumbled into this channel a few days ago and now binge watching. Amazing content presented in such a clear way.

Interesting video. Thank you for sharing

Outstanding video! Always enjoy your intellectual curiosity and willingness to explore different training ideas.

How about resting heart rate? If I have a somewhat raised resting heart rate in the morning, I suspect that I either has a virus infection or a strain effect from yesterdays training and in either case should avoid any hard training until my morning resting heart rate is back to normal. This is normally associated with a sense of fatigue. Is the change in morning resting heart rate useable as a remaining strain indicator or sickness and a useable guide for the training plan for the day?

I think the polarized methode is confusing for most normal people, because they dont train full time. It would be much simpler to say: Train 1.5h/week with high intensity and whatever you train more would be low intensity.

Hello Stephen how are you I have come across some of your very interesting videos on CZcams about cycling "cardiovascular efficiency" and I have a very important question to ask I'm a very keen cyclist that trains a awful lot I have in my opinion a very high cardiac output leaning towards the aerobic side no matter what I do say lift as much weight as possible im talking leg extension 350kg leg press around 500kg I cannot hit anywhere near 1500 watts in a sprint I'm 6ft short torso long limbed and standing around 90kg but my ftp is 400 watts plus because I train a good 20 hours or more a week I'm obviously wandering if most of my weight is actually making go to get tired faster and maybe lowering my ftp or vo2 max could you please give me a answer if you think if I lost a load of weight would my ftp or vo2 max stay the same or increase I'm not a big built guy either Many thanks Alfie Pilkington

There are some clues to these questions in the Schantz 1983 paper with cross country skiing 30 hours per week at low intensity and the Dudley 1982 study with rats running on treadmills. I think the Dudley paper has an error in calculating relative intensities, and rats' red fast twitch fibers surprisingly have more cytochrome c than slow-twitch unlike humans, but the graphs are very thought-provoking and educational despite not distinguishing between mitochondria volume and function. It does appear that optimal training for capillary development is complicated, and there's very little research on how to increase stroke volume.

It may be that very fit and elite athletes train optimally at lower relative intensities ( relative to max HR, VO2 max, or thresholds) but higher absolute intensities (pace or power). Sedentary people seem to respond faster to higher relative intensities and obviously lower absolute intensities.

Great interview. Thanks. FUNdamental.

Not that won't work but way too, too complex ..lol

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E sport je veština. I masturbacija je veština ali zašto?? 🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉

Fantastic Lecture.

why does 140 bpm is not the same for all athletes?

why does 140 bpm is not same for all athletes?

She's pretty and beautiful. Beautiful smile too.

Physiologically how the heck did this work? Wouldn’t such a long period of easy training and threshold work reduce his anaerobic capacity to a point where he could not produce enough lactate for a 6min race? Or did the 2ish months of specific skating(Evan this wasn’t at an intensity that would have a great effect on anaerobic capacity) increase his anaerobic capacity to a useful level for a 5k?

Always learn a lot from your CZcams items. Been a year since your last - not posting anymore?

Dear Dr Seiler, Thank you so much for an outstanding content. Also, your speech pattern and sound quality make the valuable teaching easier to absorb. Thank you for your work. I subscribed 💚👍

AWESOME!!! Thanks for this great interview to all particpants!!!!

Had to bail. I just wanted to know what to work on.

I got my first PM in 2006 and soon thereafter stumbled across Monod Scherrer. It worked perfectly for me and I use 5min and 20min test with 10min break (Hunter Allans protocol). Then the resulting CP matches my verified one hour power (ftp) perfectly**. Since then I use this to test FTP. Nothing works better. ** Theoretically according to the model I should be able to hold CP(60) which is CP + W'/60 but the work/time curve flattens because we are no machines. So the model is great, but applying common sense is not a mistake. Knowing W' in different fatigue states definitely helps to manage intense efforts not overreaching during a break away or final last minutes in a race.

hey Dr! wanted to ask, if i were to do a self lactate threshold test, how can i define my VT1 and VT2? because 2.0mmol/l and 4.0mmol/l is just a rough gauge right?

Hi Stephen, I love your work. Sorry to comment on a random youtube tutorial, I have watched many of your videos and have loved undertaking polarised training. I just seek one answer. If we are to split our weekly activities into 80/20, lets say 10 hours a week for example. If I am doing a 1hr z3 (high intensity) session, but only 40 minutes of that workout are z3, would that account for 1hr, or 40minutes of the 80/20 split? Thank you in advance.

high load equals not high systemic stress. its all about duration vs intensity, load mangement, oxygen turnover, glycogen availability. really gold your content, thank you very much for sharing.

From 7:15 when Laboratory lactate profile chapters starts, blood lactate measurements decrease in the green zone. I assume it's a mistake or is there a reason for that?

Training goldmine right there. Excellent!

Thank you very very much Dr. Seiler. I just recently discovered your videos, conferences and interviews, and it's really generous from you to share all this great content with all of us. You have an unique and humble way of sharing knowledge, and it really contributes to grow a passion and enthusiasm for sports science. You're in my 'Holy Trinity' along with Dr. Iñigo San Millán and Sebastian Weber. Merry Christmas from Spain, and thank you again!

Your technical videos are excellent, but this discussion is exceptional. I've revisited this presentation several times. Thank you to both you and your daughter for this valuable content.

I really enjoyed the information. Great stuff!

I am probably just thick, but where is it summarised re “how low is too low”? How easy can my easy runs be before they’re no longer effective? I caught the summary at the end too but still left me puzzled as to how to work it out, would have been great if some stock examples were prepared. I have a max HR of 199. My resting HR is on average; 58. This gives me a HRR of 141. My usual zone 2 runs are 60-75 minutes at 70-78% of Max HR. How low is too low? How do I work that out? If I am out with a friend who is slower and my average HR is now 120 or 60% of my max, how long do I need to run for to not make it a waste of time? Or is it never a waste of time at 60% of Max? When is a waste of time? 50% of max?

Time slot 32:25 to 35:20 should have been at the front of this video with the *details* in the middle and then the recap. Ask the question THEN answer the question THEN explain how you got the answer THEN recap.

@ 32:00 . . . I doubt anyone actually meant to suggest that 220 minus age would be a max HR that we are talking about. I'm 70 years old (rounding) and 150 is right between my first and second ESTIMATED thresholds. Decades ago I heard it quoted as 220 minus your age was the *max SUSTAINABLE* heart rate which is about right. I can sustain exercise at 150 bpm for quit some time but not a full 2hrs.

@9:50 . . . 2.25 hrs is my shortest sessions and it's usually 2.5 to 5 hrs at low intensity and the only part of my body that does not feel good afterwards is my feet. I might get exhausted if it's hot and sunny because by 5 hrs it's noon and the sun is pretty intense some days. If I do an 8-10 hour hike my HR drifts up quite a bit but I usually don't feel it the next day unless I have a really big hill (3-4 thousand foot climb). This sounds like good fitness but just about anyone that's not overweight and has minimal conditioning can do this and I'm 69 years old

We often discuss training volume in terms of distance/week. This may work well for professionals who can afford to take as much time as they need to train to reach a target distance / week, but the reality for most people who have day jobs, we are working with a fixed (limited) allotment of time for our training. Are there any research investigating if total time, or total distance is a better measure of training volume? That is, should we be designing our workouts with 1/ a "fixed" distance in mind, and let the length of time in a workout be flexible, 2/ or with a "fixed" length time in mind, and let the distance be flexible 3/ or does this depend on the length of the event you're training for? For example, I could imagine training for a marathon is more dependent on a volume of distance, whereas a 5k could be more focused on volume of time.

Stephen, can you please tell me why Neuroscience is such a taboo subject in so called 'Exercise Physiology'?

Without knowing about this before now, I like to sprint and then rest (walk) just until my Heart rate comes down below 125. I'm not a well trained athlete but after watching this I will start doing these intervals more frequently as I can already do long-ass distances at low intensity. It might do well to run up an easy to moderate incline and turn around and jog back down. I'm a trail runner and hiker and never do anything on level ground. This should help me get up and over that big mountain pass or to the top of that peak in less time. Those are my "race days'

Thanks so much for these info you make available. I was wondering where you stood regarding rest weeks. Lots of training plan are built around a 3 week on/1 week off model but given you seem to promote a 14 day planning scheme, how would you distribute rest weeks throughout the season ? And then : how would you articulate progressive overloard principle with rest week distribution ? Anyway, thanks again for these gold mines of videos you share.

This is the kind of practical advice (thanks to the good questions) that are lacking in 90% of running TY channels.

After watching this twice in two years I think talking about her pace just makes it too complicated plus the fact that I'm a minute/mile person. It only helps me to know how many minutes/hrs she spends in what HR zones. I can do 200 miles a week no problem but I'm slow and only Run/Walk.

She has a new personal best of 2:23:07