ONE GRAPH that will change the way you train
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- Äas pĆidĂĄn 10. 10. 2021
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đLinks to things I talked about in the videođ
Max HR test: www.polar.com/blog/calculate-...
Various FTP tests: www.trainingpeaks.com/blog/th...
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The correlation of my running experience and this set of information is 100%. 10 years of experience in 1 graph, it's simple, coherent and very very important! Thank you wise man!
I'm terms of intensity how do you lower yours? Run slower or run a shorter distance?
@@timothygats Probably both.
@@timothygats At least that's what I do.
I'm a cyclist, but I started using this approach to training when I began using a trainer last winter, and used a chest strap HRM for biofeedback, being a data junkie. At 57 years old, I feel and look better than I ever have in my life, and handle the longest rides I typically make with less fatigue than I've ever dealt with before.
One of the best videos on running! Loved your humors too!
I first watched this video a year ago. And it is still by far the best video description and advice on how to train. You nailed it.
Dude, you deserve an award for this.
I learnt SO MUCH from this vid and also from reading the comments! I love when a YT community is adding content to the video by commenting! I also love the video! Amazing reverse walk in the beginning! Those small details add up! You inspire me so much!
Very concise, engaging, and resourceful video. Clearly you put a lot of effort into your videos and it shows. Thank you.
Brilliant brilliant video. Best one on this subject which confuses the hell out of me. Biggest insight? Make my easy runs easy đ€Ș loved the info, loved the humour, loved the editing đ
Nice as always, can't wait for the merch
your english is amazing "mitigate" "having said this"- your an inspiration for all the magnificent things you've accomplished. happy for you!!!!
what a great video! thank you for educating us in such an interesting way :)
Good information! In Finland, we say that most training at level 2 is stupid training. You tell about polarization training. There are other ways to practice as well. At level 2 you also need to practice if your sport doesnât require very long runs, but a lot of pace endurance. Even then, however, you need to practice at level 1 the most.
Your content is just amazing and inspiring! I started to train over one year ago (mainly running) and your vids defently carried me trough the first rough months and now im sportier than ever. Thank you so much!
awesome to hear that :)
you do such a great research and explain it so well! i love ALL your videos! keep it up!
Thank Dr Stephen Seiler. Looks like his work to me. Search for this: Managing The Distribution Of Training Intensity The Polarized Model-1
Man needed this thank you đ€đŒ
Very well explained! I âve made some similar videos about this topic applied to inline speed skating a few months ago. However, yours is definitely more entertaining!
Iâm revisiting this video- very very cool! Just started a marathon training plan and itâs zone 1 and zone 3, no zone 2 and this video is so helpful!
I miss "the Casey way" videos!!! I love your edition!! Congratulations!!!
This is known for decades now. Thanks for sharing this as we heard more and more the usual bs "no pain, no gain". Great content
The content has been really amazing lately! Keep up the great work!
Lately? I think it has been amazing for years
thanks!!
@@razor_ramon_ cc free dyzxygygxghg yććäž»ç é©éźïŒç«čïŒGZæș«stats yomăæș«çŹïŒéïŒïŒçhya, just, now hćé
Love the studio lighting đ
I needed to hear this!
Great video. I now understand why my best & fastest runs happen on Sunday. Itâs the one day of the week I eat excess carbs (my mother in law is Italian and I canât turn down her cooking)
The new studio looks great!
Really interesting video topic aswell!!
glad you liked it
I enjoy training in zone one , the problem is I have no will power when it comes to eating . Thanks for the vid , really enjoyed it.
Thanks man! great video!
Legend is back with another banger.
Like your video style, it's amusing. Good content too.
Great video! First one I see of yours and I feel hooked.
This is great all in one explanation that gives a nice big picture. Too often you see only one concept being explained in isolation which is hard to understand and implement. đ
Thank you, Joseph.
Great videos , your great man keep up the good work.
YES MERCH!!!
Great info, cheers. That ~ambiance~ through the video too... Sick style
Dude... you rock!
Bless the algorithm!! đđđ
So this is basically the polarized training method, which I use and have been using for years. I find everything you said to be spot on and all athletes would be wise to take your advice.
@@bart-kay Thatâs a hell of an argument. One word and a link to something that hasnât aired yet. Youâll have to do better than that.
@@bart-kay Thatâs a hell of an argument. One word and a link to something that hasnât aired yet. Youâll have to do better than that.
'Unlazy' is literally the best word ever
Heâs back!!
Good video and you are 100% correct. BTW, do you still do any "skill yoga"?
DUDE. This video was fantastic. I'm in the 4th year of my Kinesiology degree and taking Theoretical Exercise Physiology currently. Obviously, there are plenty of details that you didn't cover (but I don't think anyone really needs to know that phosphofructokinase is the rate-limiting enzyme of glycolysis...), but what a great no-frills summary!! Very well done - once again your video was both entertaining AND informative :)
Welcome back and welcome to Sweden. Why not the 5 zones and the heart rate zones from the threshold heart rate like the trainingpeaks blog
Yeah, I've heard most training should be at zone 2, which would probably be inside zone 1 from this perspective.
Itâs the same principle. If you follow the 5 zones try not to train at zone 3.
@@theodoreiliaskos Yeah and maybe it is better with the 3 zone system. With the five zone then the top of my Z2 is 146 but if i use this method then the top of Z1 is 135 which is maybe better for training the fat burn principle in this video :D
2 Different things!! Heart rate zones are not the same as the training zones.
Example: My Zone 1 for running is 6:00 pace. Which if I'm outside on good conditions
@@strahildimitrov2806 I didnât say itâs the same thing. I said is the same principle. We are saying the same thing
Love my zone 1 training!
I think whatâs important is to tell new runners that no matter what their heart rate is gonna shoot up no matter how slow they try to run just because their body isnât accustomed to using itâs faculties under running stress, and that itâs gonna take a while for their body to start operating properly under that stress so jog/walking sessions are going to be the way to go for a while
God, this is so interesting! Learned so much. The end made me laugh out loud
good videos,
I like your way of making the videos. Very sympathetic
Cool video! Great info and like your humour! :D
Loved the vid but maybe it should be said that the zone 2 you hear people talking about all over the place is part of a 5-7 zone scale, and that would correspond to zone 1 in your three zone model
A swim coach once told me that middling training gives middling results. Also, if my peak HR for cycling is lower than runningâŠthatâs crazy. Like, Iâm a cyclist that peaks at 186, at 44. I have a hard time believing that my heart actually goes up to 196 anymore.
Awesome đ!
This is good info but I don't follow it myself. Train cycling and used to train indoor rowing. In rowing my approach was to only train 4 days a week and push it hard each time (and I would do strength training on rowing days as well, so morning+evening workout, 8 workouts a week). Found that it worked since I had 3 full rest days a week. Sure I might have gotten better results following a more normal approach but this worked well enough. Managed to get up to a pretty impressive level I think for someone who trains alone without a coach.
Now for cycling I train in a similar fashion except I do 1 additional active recovery day. So basically my long sessions are almost always in the "tempo zone" (76-90% FTP / 75-84% max heartrate) rather than "endurance zone"(56-75% FTP / 65-74% max heartrate). So yesterday for example I did a 2,5hours indoor session were I kept 240 Watt avg. It's a tough workout for me but I don't get completely spent so it works unless I would try and train like 6-7 days a week.
The reason for me training like this is I find it incredibly boring to do indoor training at a low effort level. If I push it there is no risk of getting bored because I am occupied with managing the suffering. You can't be bored when you are suffering. Doing 2,5 h indoors at like 50-60% FTP is boring beyond belief. You basically have to watch TV then or something. I don't like that. When I train I want to train, be in the moment aware, not having to resort to TV to distract myself.
I just started reading Daniels' Running Formula book as reccomened from one of your earlier videos! I think this video/ graph has helped to round out and simplify what I have read so far đ Thanks đđđđ
Interesting. I was thinking about Daniels while watching this video. From my understanding Daniels breaks things down into 3 main training intensities. Slow (60% heart rate), VO2max runs and Lactate threshold runs. I'm curious how those three run types match with the above video. I'm guessing both the VO2 max and Lactate threshold runs are in zone 3?
@@DavidSmith-og1oz I have used Daniels info in much of my training and coaching. Lactate threshold runs should fall into "The Unlazy Way" zone 2. It is a medium hard run using intervals or steady runs from about 75% to 85% or so. VO2 max trains the oxygen use system and will be above 90%, usually trained by shorter intervals with equal rest. I go off Daniels tables for my athletes to plan workouts. I believe that heart rate training can be very effective, but its difficult if you are training others.
Yeah this works with Daniels very well.
Lactate is not a waste product that needs to be "cleared". It is an intermediary energy source that is transiently created with when your oxidative phosphorylation is overrun with excess energy demand/processing.
Lactacte can travel through the blood stream(like glucose, ketones, triglycerides(in cholesterol) and free fatty acids(on albumin)). With increased energy demands your muscles' kreb cycle' enzymes are being flooded with with glucose and you get a build up of pyruvate. Pyruvate ultimately will be processed through the kreb cycle to make NADH that will ultimately feed the mitochondrial electron transport system to make ATP. (The currency of energy). But ATP and pyruvate remain in the mitochondria/cell. Those two molecules do not travel in the blood stream. If you add an H+ to pyruvate you get lactate, which can travel through the blood stream.
This Lactate travels to the liver and is run through the Cori cycle which makes Glucose which can then again be directed to muscle, heart, lungs and kidney.
BUT THE MOST IMPORTANT THING ABOUT LACTATE is that it feeds your brain. Your glial cells take that lactate and convert it into pyruvate(which I repeat can not flow through the blood stream) which then goes to the mitochondria in the brain. Your brain is an energy hog and it need a sh!t ton of energy. How do you feed it? Exercise and make lactate. It is not the enemy, it is the lifespring for your brain. But food and pharma can't make it for you. You get it from exercise.
Quick factoid to put it into perspective:
A muscle cell has about 2000 mitochondria
A heart muscle cell has about 5000 mitochondria.
A neuron has 2,000,000 mitochondria.
You want physical performace? Then do the zones. You want to feed your brain, don't worry about the zones and just exercise.
Can we juste take some time and appreciate the quality of this video ? Woow goood job!!
Would love to buy the merch.
Me sitting here eating my chocolate in LT1
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invest in carob (algaroba) healthy /forage from tree
Hey AA- hilarious comment đ
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Well done thx
Glad you mentioned the benefits of LT2.
6:20 An alternative to the formula Max heart rate = 220 - age is the formula Max heart rate = 200 - half your age. The first formula gives you a higher number than the alternative, if you're under 40. The alternative formula gives you a higher number, if you're over 40. The idea is that if you're a couch potato, use the formula that gives you a lower number. If you're a runner, use the formula that gives you a higher number. Of course, as he says, it's better to find out what your actual max heart rate is. Thanks for a great video!
Holy cow. This explains so much. Thank you.
Very interesting, thanks.
Bra video! och hoppas att du trivs i Sverige! Har du lÀst boken Blueprint med Ross Edgley?
Yes
This was nice!
Iâm definitely guilty of this! Iâd heard the advice about doing plenty of easy long runs before, but didnât take it very seriously. This simple graph and break down was more compelling. That said, with < 3 weeks to go until my first marathon, thereâs not much I can do about it now! Next time.
A question: Iâm only guessing but it feels like ârace paceâ for most people running longer distances (Iâm thinking 10K to marathon) should be in zone II. Does that seem correct? If so, is there some benefit to training in zone 2 if only to get a feel for your target pace?
I like the new place!
Zone 2 = Junk Miles. Frodo talked in interview about his training load and that it's actually less atm, than in his Olympics years. He added, that he focused more on quality work-outs and drasticly reduced the junk miles. He also sayed, that stretching for 30 min is way better that doing 1h. non-quality work-out running session.
I'd say he did an 80/20 between zone 1 and 3 on his journey to Mordor though.
Excellent video
This guy is awesome
The 80/20 rule applies to elite athletes that most likely train 15 to 30 hours a week. If you train less than 10 to 12 hours a week you should likely be closer 50/50. If youâre closer to 4 hours or less I would go for sweet spot.
Periodized training really needs a certain volume in order to work.
@mosiomosy im iranian vlogger and i live in turkey you are my hero in vlog maan
Miita kuluu what trousers do you wear for running in winter?
Truly love your channel. Entertaining , relaxing and motivating content. Makes me happy to see your sub-count is rising at a steady Zone 1 effort.
If there's a winter hat hidden on that merch page i'm happily gonna purchase one.
Advice for when an Easy run begins to spike past that LT1. I can typically manage it for the first 1.5-2 miles after that my HR will typically spike up to the 165-175 range
great explain video
I've been training by HR since last year, and learned I was running "easy runs" too hard. Of course this is after 4 marathons and 4 years of training without HR, but then also a year hiatus from running altogether. Pacing is good to know if the HR monitor or watch stops working, but training by HR is like watching the dials in your car to make sure you're not redlining the engine.
Yep! Pace is also better for interval/speed training, as your heart rate lags a few minutes (called cardiac lag)
ok I like your style man
Keep in mind this is a 3 zone model. Zone 2 in a 5 zone model would fall into his z1
I'm glad someone mentioned this, the use of the word "zone" in his video is kinda confusing when thinking about the standard 5-zone heart rate breakdown
THank you
This video came at the perfect time. I've been so good over the last few months and then last week I got bored and ran too hard (like medium intensity) all week...and this week I'm just beat up and can't run at all. Would have been better to keep my easy runs easy last week and throw in one actual speed session to break the boredom. Thanks for the reality check :)
keep it up!
Thank you. :-)
Excellent video. 80/20 is a good split for a fairly high volume athlete, if you are more time crunched, drop the zone 1 and still do the same amount of Z3. Two to three Z3 sessions per week is great.
What about the MAF method for calculating your zone 1?
Maffetone running is based on the same principle but in his formula he reckons 220 is too high a starting point and you should use 180 - your age. For me this makes my running max HR 130 bpm.
That would make mine 153 which is massively lower than what my max HR is. Over a 5km I'd be sitting at race pace probably 167-175bpm usually (6:00/mile pace).
@@nathanbaker1727 by Max heart rate I mean the max you should run at not the max rate if you ran as fast as you can.
Zone1: meditative jogging
Zone2: could jog like this forever
Zone3: how I would run a 10k, when I do not want to feel any fatigue at the end.
Zone4: hard effort after some min, trying to keep a steady pace until the end of the workout. Any too fast start/non good running form would make me walk the last kilometers.
Zone5a: lactate acid burning, but possible to calm down a bit to zone4, if I keep jogging after hard effort(hill repeats).
Zone5b: all out, can hardly breath, no way to go on without a total rest.
Yea using this setup as well! Z1 is I think 55% of max HR (peak) for your sport
i dont think z2 can jog forever. Then marathon would be easy. your reference of z1-5 has nothing to do with his z1-3 scale. you cant just add numbers lol
@@Red-ju4mi as you see I can... even letters.đ Naa I thought it is obvious that his zone2 is my zone3.
isn't that good recepcie for like marathon? I mean 80/20? Or in general good to start your season with, to build the base.
For like 10k-21k Threshold runs are beneficial both mentally and physically as far as i know
Thanks
Thanks for the support Sam :) !
Never done an easy run, except when i run with my father
usually when i read about HR zones, there are five (zone 1 through 5). are you grouping in HR zone 1/2 in the zone 1 you mentioned in this video? and HR zone 3 is effectively your zone 2?
I have been telling people this for years⊠you just presented it so easily!
Slow Runners Rejoice! Thanks for the video.
Unlazy hat on the way, yay
2:48 If you wanna improve your lactate threshold, staying in the higher part of Z2, just below Z3, is actually way more efficient.
Since your body can only remove a certain amount of lactate from your blood, which means if you go over that threshold(i.e go into Z3), your body won't be working any harder to remove the lactate, since it's already at its limit. This will just put more stress on your muscles and body, and make it take significantly longer to recover from the workout.
Though, if you stay just below Z3, and don't go over the threshold, your body will still be working almost as hard with removing the lactate, as your just at its limit of what it can remove anyway. Yet it won't put as much stress on your body and you'll be able to recover faster. Which means you'll be able to do both longer and more workouts, than if you went all out every time. Which means you'll be able to have a much higher volume around the threshold. Without putting more stress on your body.
Of course, all out-intervals have its own benefits, and in many cases are the better alternative. But if your main goal is to increase you're lactate threshold, what you said is kinda wrong.
Thanks for the input! Great to see people sharing knowledge in the comments and correcting any mistakes :)
@@TheUnlazyWay No worries :D
I think though for an average recreational/casual runner, lactate threshold-specific training isn't something they should worry about to much. They usually don't train enough volume for it to make sense, as they usually have time to recover between their workouts anyways. And therefore, polarized training is probably more beneficial for them.
Many pro runners incorporate a lot of threshold intervals in their training, for example the Ingebrigtsen brothers. They often do two threshold workouts in a day, two days a week, which means they get a lot of volume around their threshold. And that would not be possible if their workouts where all out, that'd most likely just get them injured. Though they've been training for years to build up their bodys to be able to handle that volume, so it's not something everyone should do :)
Not sure I agree here. Z3 training at short durations with Z1 in between and then repeating is very efficient for lactate threshold improvement. This is effectively interval training. You only need to generate lactate for a short overload period of time using this method. Usually when folks go upper Z2, they try to stay there for a longer period of time, but it is actually more efficient for you to overload and back off repeatedly.
MERCHHHHHHH!
Did you read 80/20 by matt Fitzgerald? I just read it a few weeks ago, really interesting stuff
I've heard Fitzgerald talk about it in podcasts and I know the concept well, but haven't read the book yet :D
Hey, according to the Graph: does HIIT not burn fat?
I did a test at my school to determinate my hartrate and than calculating my zone 1 and 2. My hartrate for easy runs should by 170 right now wich is rather high. So yeah, individual differences can be quite high.
So max rate is 226? Seems a bit too high
@@bogdanbarabas1
At school (i study bachelor in physical education and fitness, sort of i don't know the real translation ) we used the formula of Karvonen to calculate the running hartfrequentie zones. Frequency hart= hartrate in rest + %(hartrate max- hartrate rest). The % is the zone (ex: interval=80%) wich you want to train in. My hart rate max = 200.
Yes i also think this is huge differance from other methodes and think the hartfrequency is high.
So yeah i understand your confusion.
Just keep going
MERCH!!!!!! đđđđđđđđđđ±đ±đ±đ±đ±đ±đ±đ±đ±đ±đ€©đ€©đ€©đ€©đ€©đ€©đ€©đ€©đ€©đ€©đ€©đ€©
Just put headphones on and pretend that you are talking a phone call. Good way to make sure no one thinks you are crazy.
Any other method to calculate HRmax? I've been using the 220 formula and I don't think that is even close to accurate. Hill training is not possible since I live in such a place... any suggestions?
A more accurate formula until you find a better method: 211 - 0.64 x Age
Tried the talk test during my endurance swim. Cannot recommend.