What Does LT2 Even Mean? || Training Zones Explained
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- čas přidán 7. 06. 2024
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To be honest, I feel I could've done a better job explaining certain things as I'm not always sure of the background knowledge every viewer has, so be sure to leave any questions you have in the comments and I'll do my best to elaborate on anything I missed!
Here's the graph from Daniel Moore/Fluid Athletics that really explains everything really well:
fluidathletics.com/terminology
Per usual, all music in this video is original.
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For the algorithm! (Also, because I love supporting my son.) Love, Dad. P.S. Great to spend time with you in Oceanside!
Hey Ari,
I know that you find it frustrating to have to create content like this, but I really enjoy it. Having flashy edits of impressive workouts is cool to watch, don't get me wrong, but this makes you so much more relatable. I am struggling with achilles nuggles myself right now and seeing you go through it, makes me connect way more.
I would love more content like this and maybe my comment helps you not seeing it in such a negative light anymore. Best of luck!
It does! Maybe more content like this in the future if people seem to find it worthwhile. But man I love a flashy edit of an impressive workout more than anything!
I'm 10 months into an achilles struggle, and your video about your injury gave me watery eyes. Get better soon, stoked for the comeback!
Ayyyy good shit. Really good synopsis. Appreciate the kind words. Happy to see the graphic still spreading around.
Best graph out there my man, some great work going on over there at fluidathletics.com
watched about 5 videos on LT1 and LT2 in the last hour to deepen my understanding and i like yours the most, really great job with this, thank you for making it
I dig the educational content. Keep it coming ! 👌
One of your best videos I would say, so much great knowledge shared 🤟
This was great! Great to see a smile back on that mug dawg. The information and insight is appreciated.
A really interesting listen especially with the videos around with your athletes, it starts to put it all together. A view on intensity distribution especially using different endurance events (e.g. Bike/ run) would be a great follow up. I have moved to using the bike for cross training, which has helped with my running fitness/ freshness, it is also helping me get back to the gym. Link clicked too
great video Ari, would love to here more from you on how you structure time in each zone or if you follow a set split of 50/50 or 80/20 etc.
Great video! You explained everything very well and I love that you included the models!! I would love to see a video focused on the adaptations to each model/focused zone like you mentioned. Happy training - from a fellow Triathlete 🥳
Absolutely loved this. Nothing like some learning and some vibey tunes to go along with it
Great video. That’s an amazing chart you found. I believe you used my bike power LT1 and LT2 of 200 and 255. I was actually just doing some data collection on this today and my numbers were quite close. I also found that I can draw a fairly linear line in HR vs power on bike in that every additional 30 watts increases HR by 10. Most of my data point are from below LT1 to right between LT1 and LT2. I’m older and don’t like to push too hard as I prefer to just enjoy doing it every day. Clicked the link and thought the price was very fair for the scale. Haven’t bought it yet but I am considering it. Hope to see you get through the injury and back onto your regular training. Take care.
This was a great video for me. I couldn't visualize all the different zones, that are talked about so commonly, until you showed the graphs. And then it all made sense!!
Great video, thanks, Ari! Looking forward to intensity distribution video. I for sure clicked the link!
Thanks Ari - i not only clicked the link but I also ordered the fit track scale - it looks awesome
Great informational video! Thanks Ari
Great video, I got a lactate meter to find my LT1 and LT2 to set my zones and it's good to get some discussion on how to use it cause it's pretty useful
Ari; thanks for taking the time to do this. Definitely helpful. And helps me to stitch together other input - if you listen to Dr Andrew Huberman’s podcast, he did a whole series w Dr Andy Galpin that was very detailed on exercise - I can bring all these ideas together and it helps with the visualization (and I managed to have a bit of a follow-up text discussion w Dr Galpin on bike vs run V02 max).
All a long way of saying thanks-more very useful tools in the toolbox that helps relate to other info. Keep the info flowing and keep up the good work as you grow as a pro!
Now…I just gotta go and do!
Your music is so great!! It´s part of every day in my life. Keep up your motivation and the love for the sport :)
It was cool meeting you in Oceanside. The informative videos are super entertaining
Love this stuff. Definitely interested in your approach.
That graph is so dope. Thanks to Daniel for sharing.
Great content...looking forward an intensity distribution video!
Dig the educational Content! Keep it coming.
Good stuff!. Looking forward to Part II..... Intensity distribution.
(And yeah man, injuries resulting in training interruptions suck. Most often seem to come at the worst time, just as one is approaching a fitness peak).
This was very helpful, thank you for sharing this information! Actually a cool sponsor too, never heard of them before.
I was literally waiting for a video like this
Legend for making a vid explaining this!
You got it man!! I'm getting through a foot injury now it sucks. But just keep ticking
We need a video on periodization!
Good job Wario! Useful to the layman here.
Nice video, Ari. It's really interesting seeing in the graph that there's more fat being used at the faster segment of the easy pace range.
Important to note that on the graph (in fine print) it says that fat oxidation varies significantly based on the individual
Loving that Graph -
Good stuff. Dig your content. Frisbee golf is awesome too.
good video bro! keep working, your time will come
Great fun Video Mate :)
Printing that graph out now - fire metrics
Great video, Ari! So, does Z2 training improve the ability to maintain a linear increase in lactate longer before crossing into LT2?
Thank you Ari 💪
LT3 all day for you Marc the Shark
Yes more of this please 🙂
Would love to hear your thoughts on the intensity distribution for training especially since you do multiple different endurance sports. Also are you familiar with rowing training zones, UT2, UT1, AT, TR etc?
Intensity Distribution deserves its own video. And yes, my Mom is a rower so I've heard those terms. They are meaningful only as far as they make sense to rowers and enable them to complete their workouts at the intended intensity, but at the end of the day they are another jumble of terms that would fit somewhere onto the graph I showed from Fluid Athletics in the middle of the video.
Would love to as well!
Very informative
Cool video. Do you know if Garmin is estimating LT1 or LT2?
Also I feel like the Norwegian method is training in that in-between, "Z2" (3-zone model), portion. Not the Z2 in the 5 zone model
My man, Go get you some Class 4 lazer therapy to help speed up the Achilles repair process! Works a charm
love this
I'm not the smartest guy out there, so thank you for explaining this so well and for sharing your link!
Very simple and well explained! I have to admit that I was expecting way worse ;-)
Watchtime gang. Watchtime gang.
Get that watchtime guys. Help this channel gain influence and Ari grow his thighs.
The big question is: what about intensity distribution? How much time should you spend training in each zone? From the overlap in adaptations in Andy Coggan's chart, my thought as a triathlete is to spend a bunch of time in zone 2 and then as much threshold as you can stomach on top of that.
This goes into the polarized vs pyramidal approach. Which seems to be highly contested in the literature. Also depends on the length of your events. Sprint tri vs 140.6 or somewhere in between. In a 3 zone model, 80/0/20 is the typical polarized goal and pyramidal varies but 60+/20+/5+. Other studies have shown mixing the 2 methods at different times in your training program to be slightly better than either alone. (Welcome to the 🐇 hole)
@@kevinmclendon3047 Call me Roger Rabbit bro cause I've been in this hole for quite a while. Many hours on slowtwitch reading about this topic (my favorite is the Norwegian Method thread about Marius Bakken's Norwegian training article). I think this may be one of the most contentious topics in sports science. No real agreement on what actually constitutes "threshold" even (lactate is a proxy but not actually a physiological performance limiter).
I'm mainly asking here since I'm curious what Ari thinks and how he does programming for his athletes. Also asking because why not extend the useful life of this video with some discussion that Ari could use for additional content while recovering from injury :)
Another rabbit hole question: what actually IS training fatigue from a physiological perspective? What does training actually do in your body that needs recovery, and how is that achieved?
@Emiljon - can we make his vids the subreddit of slowtwitch?
The best way to truly test this would not be on the 2 or 3 pros that agree, but on hundreds of descent amateurs over the course of a full season, obviosuly blinding wouldnt be possible though. Something TriDot claimed to do though the programming I saw was throw sweetspot at them until they get better or break. Sure it trains you up quickly but the breaking is inevitable from that training fatigue you mentioned.
As far as what is fatigue, you would need to to first define psychological stress right? Neuromuscular fatigue, contraction potential delta, atp and glycogen depletion, muscle fiber breakdown, local edema/blood flow changes, etc. Then take into account the psychological stress (training, life, work, poor sleep, etc) if you are prefatigued here then your ability to truly push yourself is limited - "endure" the book has a good collection of studies here on training the mental barrier.
All stress is stress, how do you measure that for recovery needs? Everything is a surrogate marker. Be it LA testing, HRV, or even a calculated TP 'form'. Obviously each have their flaws. Sports science is decades behind the rest of modern science and I am quite excited to see it get up to speed.
For someone who wants to start to test their lactate to use as another data point in training, what product / testing methodology (e.g. frequency and timing) would you recommend?
If you're dead set on getting a lactate meter, the Nova Biomedical Lactate Plus is the one I have, and Norwegians use it for its higher accuracy and shortest time to compute the result (due to requiring slightly more blood in the sample than other models).
Testing methodology might deserve its own video as my thoughts on this are a little long to type out in this comment...
very helpful
Nice vid buddy. Link clicked 👍
Thanks guy!
Hey ari - was considering buying a lactate meter for a while but this video convinced me. Do you have a recommendation for model/brand?
That wasn't my intent! I was actually trying to explain in there (when going over VT1/2) that you don't need one to hone in on LT1 and LT2, just monitoring your breathing will get you most of the way there.
If you must buy one (and you have the money to spare, costs $2 per test!), I have the Nova Biomedical Lactate Plus, which is the same one Team Norway uses, so that one would seem to be the market leader currently.
I appreciate the insights into more economical estimates of these markers as my athletic ability doesn’t justify much. Curious how good the Garmin estimate of VO2 max is and whether it is useful at all. I am generally training for the longer events but I like to to check on something to keep a little pep in my step.
I haven't seen any research on it but I'm guessing Garmin VO2max estimate can't be too accurate as I'm guessing it relies on some sort of Heart Rate vs. Pace formula. Actual volume of O2 you are using depends on things like stroke volume of your heart and hemoglobin mass which can't be measured by the watch. Either way, you don't need to know your actual VO2max as that won't change all that much with training. What you are mostly training with VO2max efforts is *increasing the pace at which you reach VO2max*, not so much volume of oxygen you can utilize. That increase in pace would likely be reflected in Garmin's estimate.
Thanks. I think you are spot on. I have more recently been doing VO2 max efforts with hill climbs rather than track and my VO2 has been decreasing even though I know I am getting stronger.
Cool discussion 😎
Me too but it's a bit too late for that one eh
@@archmdz sorry - it was a dick comment. I regret it now.
I really want a lactate meter but damn they're pricey. It's the next logical step in my athletic endeavors though, soon.
You definitely don't need one! You can get 99% of the way there without any tools, just by analyzing breathing (ventilatory thresholds) and perceived exertion/perceived estimated time-to-exhaustion. Those two metrics alone can reliably tell you what zone you're training in. Lactate meter is just that last percent of accuracy, and moreso nice to have the data over time to really gauge improvement from a training block.
LT 2 training was eye opening for me. I notice once I go into Z3 I have to breathe out of my mouth. I can now do 20 mph for zone 2 at 57 years old.
Would LT1 be roughly Ironman effort and would LT2 be about 1 hour effort? Hope to see you back running soon.
❤
a++
For the algorithm
Click the link!
Please!
Ari, OK, I didn’t quite understand your LT1 and LT2 definitions: LT1 is where your lactate *starts* to increase, yes? LT2 is when your body can no longer clear the lactate being generated, meaning if you train at LT2, you can clear exactly what’s being generated but no more. If you train above LT2, then lactate will essentially continue to increase until you have to stop. Is that right? Personally I find the LT2 easier to understand than LT1.
Exactly. You're always producing a little bit of lactate even when sitting there doing nothing. Until you reach LT1, your lactate will be almost exactly the same as if you were sitting on the couch -- meaning the effort is pretty much entirely aerobic. At and above LT1, your body starts to produce some energy anaerobically to sustain the effort, and lactate is the byproduct of that anaerobic energy contribution. Your understanding of LT2 is spot on.
Yes, I think LT1 is where your body starts to rely on lactate more, but its still capable of clearing it. I think LT2 is the threshold at which going beyond it entails not being able to clear the lactate fast enough, so it builds up. So in theory, if you train exactly at LT2, you will still be able to clear any lactate that builds up, although that doesn't make the exercise sustainable forever because you're at a point where your body is using glycogen for energy, which can only last so long before you tap into your fat stores, which are slower to use. There is also the real possibility that I have much of this wrong, and if so, I'm sorry.
@@archmdz ari, thanks for the quick response. Always love your vids, and best of luck with the recovery. Would you put MAF HR at LT1? I assume they are similar?
algorithm and stuff
instructions unclear. ran a half marathon in a mario costume.
Good video but you forgot to discuss LT3… 🤷♂️ LT3 training seems to work wonders for the junkyard dogs
For the algo
LT2 for most people is a complete waste of time.
the norwegians lt1 and lt2 is EPO