I read the books so none of those videos contain new materials to me but this is f’ing amazing to hear Daniels present them! Thank you so much for uploading these up!
Jack Daniels, such a wealth of knowledge & calm, intelligent, yet quite witty energy. The vdot calculator is amazing. I often use it to cross reference race events.
I know this was 8 months ago, but if you are still wondering. 60 to 80 is Zone 3. You get the same benefits from running in Zone 2 (described in this series as below 60 and Easy) which makes Zone 3 redundant and inefficient given you can stay in Zone 2 for much longer periods of time and thus get more of the same benefit. Zone 3 is also called dead Zone because of this.
If depends which zone system you use. 60% max heartrate is gunna fall in the bottom of zone1. Recovery and very slow running. 80% going by heartrate falls into the very top of zone2 or the LT1 Aerobic Threshold. This is around 80% max heartrate. Jack Daniels counts Easy pace up to 74% which leaves 80% between Easy pace and marathon pace. Marathon pace is 84% vVo2max. Zone 3 in the 80/20 Matt Fitzgerald method uses your Lactate Threshold heartrate (lthr) as the topend of Zone3. For me this is 172-181bpm. Threshold heartrate is the heartrate average for a 1hr race effort when fresh/ rested/uninjured. The Vdot calculator is bang on correct im math obsessed and I calculated my 4:20/km as current threshold pace. I raced a half marathon on Sunday av 4:25/km (1:33). It equates perfectly. Marathon pace will usually start in the zone2 1st few kms...shift into X then sit in lowend zone3 (lowend zone3 =say 3hr race pace). Towards the end with cardiac drift one can hit their lactate threshold lt2 point (for me this is 181bpm) and hold just past that for a few km (ie closing 2-3km in a marathon). Cheers
Nah, I bet you don't run at all or a complete beginner. Among runners at my level (easy running at 4:30/km, or 17-18min 5k) we ARE looking for things to train effeciently and improve ourselves.
Max achievable HR varies from day to day, it is not a calculated value. Trying to work to 97-100% is way too specific especially as such intensity would be for such a short period. Working to power and knowing your zones is the only way.
I got a question about the heart rate range. When he says 97-100% of max heart rate, is that the max aerobic heart rate or max heart rate? Wouldn't running at max heart rate be anaerobic?
To answer your question, yes and no. Yes maximum V.O2Max is associated with Maximum and near Maximum Heart Rate. That is to say the pace you can maintain at your body's maximum volume (standardized to per each minute in the VDOT formula) of oxygen it can intake & use to fuel your speed aerobically. No anaerobic work should be performed if your pace is correct, this is your Aerobic Maximum Pace. However you are far exceeding your Lactate (Lactic Acid) Threshold so you will definitely feel that burning sensation building up throughout the workout. Now the inverse is not necessarily correct. Maximum Heart Rate is only narrowly associated with V.O2Max. As Dr. Daniels explains you can exceed that pace and run even faster then your Aerobic Maximum but your Heart Rate will not continue to increase because it is already at it's Maximum Rate. That extra speed comes in the form of Anaerobic energy which is fast burning but very limited and you will tire quickly and the Lactate build up will be even more intense. This is why Heart Rate training is useful as long as you understand it's limitations. It is far better to use pace & perceived effort.
+StingRey1stMarDivDoc Only just saw your response. Wondering how about the inverse? If I am running as fast as I can for that 5 min interval (i.e at an even pace so I am not going all out for the first 2 minutes and slow down for the last 3 mins) but my heart rate is about 90% - 95% of my max. Would that workout still improve my V.O2 max?
@@tts80 Not sure I understood what you said. But, to make it simple, if you want to improve your VO2 max you need to spend the most amount of the interval running at VO2 max. So if you perform 5x5min with 1min rest, try to be constant in your 5 reps.
It needs to be tested to truely know. Working backwards from a tested threshold rate rate gives us an idea also as a well trained threshold system can be "up to 92%" of true max heartrate. Generally it's around 89% of true max though. For example my max is 199...lthr is 181. (92%) . Topend zone2 then is calculated off the lthr which for me is 147-163bpm. Cheers
Ian Price for repetition I use a 1 to 1 ratio so I run a 400m at mile race pace and then jog a 400. For nterval i go 2 to 1 so 800m at 97% max hr with 400m jog recovery and threshold I go 1 mile repeats at 88% with 2 min rest. This should be good starting baseline that could be tweaked here or there to fit most anyone's needs.
It depends on your fitness and the type of interval training you're doing. If the goal is to do speework, the recovery is longer so you keep proper running form. I go with a 1:1 ratio. If the goal is to work more on tempo intervals (like 15K race pace), shorter breaks are better because you don't want to recover too much. I go with a 2:1 ratio
I dont understand how if VO2max is 97-100% of MHR, and you slow your pace a bit due to going to hard to start, and you HR is still 97-100% how is that noe at VO2MAX.
Because your not stressing it consistently. Youre in a fatigued state and to get there again to vo2max pace with require too much anaerobic contribution to "push back up" to that height to hit. So if I have 5x1km @3:30 to run with a 3:30 rest (traditional vo2 session) then if i run a 3:15 the 1st rep and 3:20 the 2nd rep... im basically cooked. If my 3rd rep I grit out a 3:30 I'm using too much anaerobic contribution above and beyond what I would have if I was hitting them all even. Hope this makes sense. Heartrate could max out on this 3rd rep...but if im over 100% max heartrate in my exertion to hit the 3:30 im relying on a different energy contribution that i wasn't aiming to fully stimulate or use. Thats why running at 95-99% max heartrate ensures a runner isn't overreaching vo2max and an even or mild negative split session 1 or 2sec quicker each interval would ensure this healthy approach. Cheers
Another example would be 4x 1km with vo2max say 3:20. 3:10 3:15 3:30 3:35 3:40. The session was in a way ruined because the 1st 2 reps the runner out paced themselves/too good to be true. The 3rd interval missed the pace mark. The last 2 intervals were near useless. Cheers
Running at 97% to 100% of your maximum heart rate is not advisable. I ran two sub 2 hour half marathons in the last 3 months. Using Polar Heart Rate chest strap monitor and Polar Vantage M watch I ran intervals: 3 x 6 minutes with 2 minutes of rest (cruise intervals). It strained my heart and the highest I can get my heart rate was 165 bpm. My maximum heart rate is 220-47 = 173 bpm. This was 95% of my maximum heart rate. Furthermore, I felt a pain in my heart muscle! Thus, I recommend running intervals just above 90% of heart rate max (anabolic threshold). Running faster than 92% of max HR can damage your heart.
It would be of interest to know your HR during those half marathon races. There can be major problems with using that 220-age formula for figuring maximum HR. For example, a 30-year old Olympic 5k runner I tested had a measured max HR of 148, and 220-30 says his maximum HR should be 190. That 220-age formula may be reasonable for the average runner of a group of 100, but some may have much higher actual HR and others much lower. Think of 97% of max as being "comfortably hard" and that may help adjust for different intensities.Think of interval as being "hard", Threshold pace is comfortably hard and Rep pae is fast (but not sprinting). Threshold (and cruise interval) intensity should be a pace that could be held for about 1 hour in a race. Interval pace is about race intensity of a race lasting 12 to 15 minutes and Rep pace is about that speed averaged in a mile race. Also, when training at Interval pace (VO2max) we typically recommend workbouts of 2, 3, or 4-minutes. After a 4-minute Interval we would recommend 3-minutes rest. If you're doing "Cruise Intervals" or Threshold work then when training at the right pace/intensity recoveries should only be about 1 min after 6-minutes of work.
I'm so glad my coach told me about this guy.
I read the books so none of those videos contain new materials to me but this is f’ing amazing to hear Daniels present them!
Thank you so much for uploading these up!
agree 100%
Same here, such a sick book and a sick presentation.
Jack Daniels, such a wealth of knowledge & calm, intelligent, yet quite witty energy. The vdot calculator is amazing. I often use it to cross reference race events.
0:34 "by the way, there's a little dot on top of the V..."
cameraman: *zooooms in on the little dot.*
the dot notation comes from newton which signifies a time derivative
That's golden advice! Thanks!
Very insightful lectures. Can you please explain, what would an effort between 60% to 80% fall under? And, the specific benifit of the same ?
I know this was 8 months ago, but if you are still wondering. 60 to 80 is Zone 3. You get the same benefits from running in Zone 2 (described in this series as below 60 and Easy) which makes Zone 3 redundant and inefficient given you can stay in Zone 2 for much longer periods of time and thus get more of the same benefit. Zone 3 is also called dead Zone because of this.
@@lnoite interesting didn't know that
If depends which zone system you use. 60% max heartrate is gunna fall in the bottom of zone1. Recovery and very slow running. 80% going by heartrate falls into the very top of zone2 or the LT1 Aerobic Threshold. This is around 80% max heartrate. Jack Daniels counts Easy pace up to 74% which leaves 80% between Easy pace and marathon pace. Marathon pace is 84% vVo2max.
Zone 3 in the 80/20 Matt Fitzgerald method uses your Lactate Threshold heartrate (lthr) as the topend of Zone3. For me this is 172-181bpm.
Threshold heartrate is the heartrate average for a 1hr race effort when fresh/ rested/uninjured.
The Vdot calculator is bang on correct im math obsessed and I calculated my 4:20/km as current threshold pace. I raced a half marathon on Sunday av 4:25/km (1:33). It equates perfectly. Marathon pace will usually start in the zone2 1st few kms...shift into X then sit in lowend zone3 (lowend zone3 =say 3hr race pace).
Towards the end with cardiac drift one can hit their lactate threshold lt2 point (for me this is 181bpm) and hold just past that for a few km (ie closing 2-3km in a marathon). Cheers
So would threshold runs be run for 20-30 minutes? Like above that effort more like zone 4 for 20-30 minutes?
FORTRAN. Love it.
thanks for the video l also bought you book a few years back
A great lesson sir , which book should i read for basic to advance sports training
I'm a little late but his book Jack Daniels Running Formula is still one if if not the best book on running.
Faster road racing by Pete pfzinger
This guy is fuckig tuned in.
Is this whole presentation somewhere?
We all knows that all of us watching this had a dream to become an elite runner which is near to impossible 😂😂😂
Nah, I bet you don't run at all or a complete beginner. Among runners at my level (easy running at 4:30/km, or 17-18min 5k) we ARE looking for things to train effeciently and improve ourselves.
@@sixsierrayou aint even running if its slower than 15 min 5k 😅
Max achievable HR varies from day to day, it is not a calculated value. Trying to work to 97-100% is way too specific especially as such intensity would be for such a short period. Working to power and knowing your zones is the only way.
Do we achieve VO2 max at the HR at 96-100% ??
That's it
I got a question about the heart rate range. When he says 97-100% of max heart rate, is that the max aerobic heart rate or max heart rate? Wouldn't running at max heart rate be anaerobic?
I think it is somewhat anaerobic since you cannot maintain that effort for long and are past your threshold. However, it's not all out like a sprint.
To answer your question, yes and no. Yes maximum V.O2Max is associated with Maximum and near Maximum Heart Rate. That is to say the pace you can maintain at your body's maximum volume (standardized to per each minute in the VDOT formula) of oxygen it can intake & use to fuel your speed aerobically. No anaerobic work should be performed if your pace is correct, this is your Aerobic Maximum Pace. However you are far exceeding your Lactate (Lactic Acid) Threshold so you will definitely feel that burning sensation building up throughout the workout.
Now the inverse is not necessarily correct. Maximum Heart Rate is only narrowly associated with V.O2Max. As Dr. Daniels explains you can exceed that pace and run even faster then your Aerobic Maximum but your Heart Rate will not continue to increase because it is already at it's Maximum Rate. That extra speed comes in the form of Anaerobic energy which is fast burning but very limited and you will tire quickly and the Lactate build up will be even more intense. This is why Heart Rate training is useful as long as you understand it's limitations. It is far better to use pace & perceived effort.
+StingRey1stMarDivDoc Only just saw your response. Wondering how about the inverse? If I am running as fast as I can for that 5 min interval (i.e at an even pace so I am not going all out for the first 2 minutes and slow down for the last 3 mins) but my heart rate is about 90% - 95% of my max. Would that workout still improve my V.O2 max?
Great info
@@tts80 Not sure I understood what you said. But, to make it simple, if you want to improve your VO2 max you need to spend the most amount of the interval running at VO2 max. So if you perform 5x5min with 1min rest, try to be constant in your 5 reps.
how do we know our max heart rate?
Approximately 220-(your age)=max hr
@@briankeenan1314 no it isn’t. That’s a terrible formula.
It needs to be tested to truely know. Working backwards from a tested threshold rate rate gives us an idea also as a well trained threshold system can be "up to 92%" of true max heartrate. Generally it's around 89% of true max though. For example my max is 199...lthr is 181. (92%) . Topend zone2 then is calculated off the lthr which for me is 147-163bpm. Cheers
Filthy Gilbert 😂
What kind of recovery time is recommended on Interval training?
If I'm doing 400m repeats, i jog 100m and do it again.
dejavudeckard how does that work for you, I usually run four minutes and rest three. Also what about repetition training recovery time?
the 100m jog is my recovery. It varies in each individuals. Also depends the level of your fitness. You may walk 100m instead of jog.
Ian Price for repetition I use a 1 to 1 ratio so I run a 400m at mile race pace and then jog a 400. For nterval i go 2 to 1 so 800m at 97% max hr with 400m jog recovery and threshold I go 1 mile repeats at 88% with 2 min rest. This should be good starting baseline that could be tweaked here or there to fit most anyone's needs.
It depends on your fitness and the type of interval training you're doing. If the goal is to do speework, the recovery is longer so you keep proper running form. I go with a 1:1 ratio. If the goal is to work more on tempo intervals (like 15K race pace), shorter breaks are better because you don't want to recover too much. I go with a 2:1 ratio
gold
I dont understand how if VO2max is 97-100% of MHR, and you slow your pace a bit due to going to hard to start, and you HR is still 97-100% how is that noe at VO2MAX.
Because your not stressing it consistently. Youre in a fatigued state and to get there again to vo2max pace with require too much anaerobic contribution to "push back up" to that height to hit. So if I have 5x1km @3:30 to run with a 3:30 rest (traditional vo2 session) then if i run a 3:15 the 1st rep and 3:20 the 2nd rep... im basically cooked. If my 3rd rep I grit out a 3:30 I'm using too much anaerobic contribution above and beyond what I would have if I was hitting them all even. Hope this makes sense. Heartrate could max out on this 3rd rep...but if im over 100% max heartrate in my exertion to hit the 3:30 im relying on a different energy contribution that i wasn't aiming to fully stimulate or use. Thats why running at 95-99% max heartrate ensures a runner isn't overreaching vo2max and an even or mild negative split session 1 or 2sec quicker each interval would ensure this healthy approach. Cheers
Another example would be 4x 1km with vo2max say 3:20.
3:10 3:15 3:30 3:35 3:40. The session was in a way ruined because the 1st 2 reps the runner out paced themselves/too good to be true. The 3rd interval missed the pace mark. The last 2 intervals were near useless. Cheers
THE MAIN PURPOSE OF INTERVAL TRAINING IS TO TRAIN THE ATHLETE TO TOLERATE RUNNING AT HIGH SPEEDS.
Wow
Running at 97% to 100% of your maximum heart rate is not advisable. I ran two sub 2 hour half marathons in the last 3 months. Using Polar Heart Rate chest strap monitor and Polar Vantage M watch I ran intervals: 3 x 6 minutes with 2 minutes of rest (cruise intervals). It strained my heart and the highest I can get my heart rate was 165 bpm. My maximum heart rate is 220-47 = 173 bpm. This was 95% of my maximum heart rate. Furthermore, I felt a pain in my heart muscle! Thus, I recommend running intervals just above 90% of heart rate max (anabolic threshold). Running faster than 92% of max HR can damage your heart.
It would be of interest to know your HR during those half marathon races. There can be major problems with using that 220-age formula for figuring maximum HR. For example, a 30-year old Olympic 5k runner I tested had a measured max HR of 148, and 220-30 says his maximum HR should be 190. That 220-age formula may be reasonable for the average runner of a group of 100, but some may have much higher actual HR and others much lower. Think of 97% of max as being "comfortably hard" and that may help adjust for different intensities.Think of interval as being "hard", Threshold pace is comfortably hard and Rep pae is fast (but not sprinting). Threshold (and cruise interval) intensity should be a pace that could be held for about 1 hour in a race. Interval pace is about race intensity of a race lasting 12 to 15 minutes and Rep pace is about that speed averaged in a mile race.
Also, when training at Interval pace (VO2max) we typically recommend workbouts of 2, 3, or 4-minutes. After a 4-minute Interval we would recommend 3-minutes rest. If you're doing "Cruise Intervals" or Threshold work then when training at the right pace/intensity recoveries should only be about 1 min after 6-minutes of work.
how do we know our max heart rate?
220 minus ur age
@@viveksinghpundir5655 not necessarily true, you need to get it checked by a professional