Interesting paper on "how low can you go" when it comes to training intensity...
Researchers compared 6 weeks of training at VT1 versus ~12% below VT1, with total volume matched.
Result?
Both groups improved endurance performance by essentially the same amount:
• Critical Speed ↑ similarly
• 3600m performance ↑ similarly
• Jump performance ↑ similarly
• D′ (anaerobic capacity) ↓ similarly
The only real difference was that the VT1 group reported:
• Higher RPE 🥵
• More fatigue 😫
• Higher training strain 💔
In other words, running ~10-15% slower than VT1 produced the same fitness gains with less overall training stress.
A useful reminder that just because it feels harder, doesn't mean it's more productive...
Sometimes, slower really is smarter!
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