Many years of TrainingPeaks data from top cyclists I have worked with show a consistent pattern:
~40–60% of the best 5, 10 and 20 min power outputs were achieved during training in individually prescribed HIIT sessions
~40–60% occur during races.
In simple terms:
-Zone 2 builds the mitochondrial engine.
-HIIT adds the glycolytic turbo.
Both bioenergetic stimuli must coexist in a training plan of competitive and recreational athletes.
No engine ➡️ the turbo blows up.
This is why the Zone 2 vs HIIT debate is futile. It was never either/or.
If you want a deeper explanation: 👇
https://t.co/7WxXI6YWcf
Meta-analysis finds that taking an ice bath after strength training impairs gains.
The inflammation, damage, stress is the SIGNAL for adaptation.
Take it away...we blunt the response.
Sometimes, damage is a good thing...
This is interesting! But is saline a placebo, or does it dilute, wash out, move “stuff” around that makes it feel different after?
Is a true placebo injection a pretend injection with nothing actually injected into the joint!
It’s strange. Nearly the entire debate on training zones occurs in the amateur ranks.
In elite and college running, you very rarely see coaches and athletes use the physiology based zones.
They tend to use different models of categorization.
This video shows the muscle activation during jogging, running and sprinting together with foot trajectories, ground reaction forces and the flexion/extension ranges of motion of the knees.
For more information see: https://t.co/s6wrqBXk0T #biomechanics
@chamath Hey @chamath , I really recommend minimalist routines for busy people heres a great one 3-4 x a week
-dynamic warmup (5 min)
-vertical press 3x5
-assisted pull up 3x5
-split squat 3x5 each leg
-swing 3x15
-ab rollout 3x5
-loaded carry: 1x1 minute
-go for a brisk walk 30-45 min
Annual reminder, bodypart and bodybuilding workouts are big time wasters ( unless you are actually a bodybuilder).
2-3 total body workouts make way more sense than “chest day” or “back day”.
New study finds that super spikes improve performance over 800m & 3k by about 2%.
And improved running economy by 5%
These were sub 34 (men) and 40 (women) 10k runners. So solid runners.
Still shows a profound effect that explains the massive jump in performances.