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.
Dear Dr. Seiler and Daughter, your generosity is very much appreciated. I cannot thank you enough for the amount of time/cost/energy you will save me by putting this out in the open. God bless your family
The two of you are wonderfully in-sync. It's great to hear the coach with the science and Siren with the feelings feedback. Looking forward to the progressions on CZcams. Thanks from Australia 👍🇦🇺
Interesting stuff! In a way, it's satisfying to see someone sub-elite improve from dedicated application of elite training principles. Congrats to Siren on the 5k PB.
I normally ‘watch’ CZcams videos in the background of doing something else, for this one I sat a watched with a cup of coffee knowing it was going to need dedicated attention! Even more kudos to Siren on the 5k PB given it was the first, I think it could be good to do another 5k also soon just because of the benefits of knowing the race distance from the previous experience, good luck for the 10k.
I enjoy your approach. I am a sport medicine physician and constantly deal with injuries and over reaching in endurance athletes and working with coaches to understand how they got to the place the athletes find themselves in. After your holiday, if you might answer some questions with elite distance pool swimmers (400 meter to 1500m). Pool swimmers can't use heart rate accurately and really just go off of perceived exertion.
Well done Siren great insight into your training. Intrested in how you used resting heartrate for recovery have you ever considered heartrate variability and what are your thoughts on this Stephen
Stephen thanks for what you do and the videos and podcasts you do. I have a question from your training schedule from your other video but comments are disabled. How long are the “easy runs” described on her training plan cycle? Thanks - Josh
Hello Stephen, regards from slovenija! Love your videos, very interesting! Can't help noticing Siren is doing her easy miles (lower part of polarity) in zone 1. Why is that a case? Aren't supposed to be endurance miles in zone 2 and zone one for recovery? I know she is not "using" recovery runs, but still?
It would be great if you could show the evolution of her workout times. Are her shorter intervals (200s, 400s) getting faster as you work more on her speed? Sounds like she is an aerobic monster!
Hi Doctor, I follow polarized approach from two years ago, I improve my power curve from all duration, now since included some sit my anaerobic power increase a lot and recently I have done my best 5’ power at 403w but I think my vlamax is increase to much and my ftp now is around 300w, do you think a sweetspot-threshold+ long ride suited better for me for improve threshold and reduce vlatmax? Thanks for interesting content
what do you think about power meters for runners? There is few of those available, wondering why runners haven't adapted to it but stick to pace/hr ...?
It's very interesting how were the 5 zones calculated?were they manually calculated or in the lab or by the watch (Garmin, etc) or are they purity by percentage of max Hr?
I am on-board with Siren's legs vs. heart feel. In any hard effort, I can feel whether it is the cardio, or the legs that are limiting me from doing a harder effort.
how about something for us 50 pluses just getting into running and cycling oh and over weight by 10 kg...should we lose the weight before we start or just get into it
you might try my Ted talk as a starter. Just start training, regularly but not too hard, and good stuff will happen. czcams.com/video/MALsI0mJ09I/video.html
you can't really hack weight loss with training alone, especially if you're a beginner who can't handle lots of volume in your training. That said, if your primary goal is to drop those extra kg I would advise you to clean up and optimise your diet first and consider exercise as an addition to it. In that respect, I would recommend dr. Michael Greger and his website (www.nutritionfacts.org) and to combine his nutritional guidance to the polarised training of dr. Seiler. This is what I'm doing myself and I think I've finally found a way to lose weight AND also get faster while keeping my stress levels at an absolutely manageable level. I can even fit in a 5k park run every week without having to take extra days off. So far, so good.
Based on this video and other Seiler talks I’ve listened to I think “easy” means no higher than LT1. This would not correspond to fat max as I understand it. As well, I think fat max would require a met cart to measure. Based on these interviews, I don’t get the impression they’re relying on a lot of lab data to inform the training.
The "Easy" or "Green" zone would be Z1 in a 3-zone model or Z1&2 in a 5-zone model. The top of the easy zone can generally be seen as being around 80% mxHR. FatMax, on average, peaks around 65% of maxHR. Since we are not machines, and since most don't have access to lab testing, simply doing a lot of training in the 55 to 75% maxHR is ideal.
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.
Dear Dr. Seiler and Daughter, your generosity is very much appreciated. I cannot thank you enough for the amount of time/cost/energy you will save me by putting this out in the open. God bless your family
The two of you are wonderfully in-sync. It's great to hear the coach with the science and Siren with the feelings feedback. Looking forward to the progressions on CZcams.
Thanks from Australia 👍🇦🇺
Interesting stuff! In a way, it's satisfying to see someone sub-elite improve from dedicated application of elite training principles. Congrats to Siren on the 5k PB.
I normally ‘watch’ CZcams videos in the background of doing something else, for this one I sat a watched with a cup of coffee knowing it was going to need dedicated attention! Even more kudos to Siren on the 5k PB given it was the first, I think it could be good to do another 5k also soon just because of the benefits of knowing the race distance from the previous experience, good luck for the 10k.
I enjoy your approach. I am a sport medicine physician and constantly deal with injuries and over reaching in endurance athletes and working with coaches to understand how they got to the place the athletes find themselves in. After your holiday, if you might answer some questions with elite distance pool swimmers (400 meter to 1500m). Pool swimmers can't use heart rate accurately and really just go off of perceived exertion.
The simplicity of the planning while being clearly very effective is so refreshing to see. 👏👏
First! I have been looking forward to part 2 of your interview. I hope there will be #3 after the 10k
Great insight, thanks.
Well done Siren great insight into your training. Intrested in how you used resting heartrate for recovery have you ever considered heartrate variability and what are your thoughts on this Stephen
I'd run with Siren, but I could only tag along for 20-30 on her easy days when I'm doing a tempo run :D
thx so much!
Stephen thanks for what you do and the videos and podcasts you do. I have a question from your training schedule from your other video but comments are disabled. How long are the “easy runs” described on her training plan cycle? Thanks - Josh
Hello Stephen, regards from slovenija! Love your videos, very interesting! Can't help noticing Siren is doing her easy miles (lower part of polarity) in zone 1. Why is that a case? Aren't supposed to be endurance miles in zone 2 and zone one for recovery? I know she is not "using" recovery runs, but still?
It would be great if you could show the evolution of her workout times. Are her shorter intervals (200s, 400s) getting faster as you work more on her speed? Sounds like she is an aerobic monster!
Did not know you had a channel, nice! - Tobias
Hi Doctor, I follow polarized approach from two years ago, I improve my power curve from all duration, now since included some sit my anaerobic power increase a lot and recently I have done my best 5’ power at 403w but I think my vlamax is increase to much and my ftp now is around 300w, do you think a sweetspot-threshold+ long ride suited better for me for improve threshold and reduce vlatmax? Thanks for interesting content
If your lactate is low (1mmol\l), but your heart rate is more like 150 (78% hrmax) is it an easy zone?
what do you think about power meters for runners? There is few of those available, wondering why runners haven't adapted to it but stick to pace/hr ...?
It's very interesting how were the 5 zones calculated?were they manually calculated or in the lab or by the watch (Garmin, etc) or are they purity by percentage of max Hr?
I am on-board with Siren's legs vs. heart feel. In any hard effort, I can feel whether it is the cardio, or the legs that are limiting me from doing a harder effort.
how about something for us 50 pluses just getting into running and cycling
oh and over weight by 10 kg...should we lose the weight before we start or just get into it
you might try my Ted talk as a starter. Just start training, regularly but not too hard, and good stuff will happen. czcams.com/video/MALsI0mJ09I/video.html
you can't really hack weight loss with training alone, especially if you're a beginner who can't handle lots of volume in your training. That said, if your primary goal is to drop those extra kg I would advise you to clean up and optimise your diet first and consider exercise as an addition to it. In that respect, I would recommend dr. Michael Greger and his website (www.nutritionfacts.org) and to combine his nutritional guidance to the polarised training of dr. Seiler. This is what I'm doing myself and I think I've finally found a way to lose weight AND also get faster while keeping my stress levels at an absolutely manageable level. I can even fit in a 5k park run every week without having to take extra days off. So far, so good.
hows training for 5k different for 10k?
Do cyclists train differently for TT?
At 16:29.. these heart sone % ..is it the same % in cycling and running?
No, cycling's bpm for the same intensity is lower.
50:02 this is why I hate running so much :')
More volume needed on the microphone please.
Is "Easy" the same as "FatMax" ?
Based on this video and other Seiler talks I’ve listened to I think “easy” means no higher than LT1. This would not correspond to fat max as I understand it. As well, I think fat max would require a met cart to measure. Based on these interviews, I don’t get the impression they’re relying on a lot of lab data to inform the training.
Really appreciate your insights and plan...
The "Easy" or "Green" zone would be Z1 in a 3-zone model or Z1&2 in a 5-zone model. The top of the easy zone can generally be seen as being around 80% mxHR. FatMax, on average, peaks around 65% of maxHR. Since we are not machines, and since most don't have access to lab testing, simply doing a lot of training in the 55 to 75% maxHR is ideal.