Quick notes Pyramidal Training 3:07 Polarized Training 3:45 Threshold Training 4:28 Run workouts Hill sprints 6:51 Tempo Runs 7:15 Long Runs 7:38 Interval training 7:56 Sprints 8:21 Thank you for sharing. It was first time to hear about Threshold schedule? Ive only heard about Norwegian Training as 4x4 run. Looking forward to give this a try. Keep up the great content 😊🏃

@NicklasRossnerPT

10 күн бұрын

I appreciate it. Yeah I was actually confused as well for a while, because the 4x4 protocol also came from norwegian researchers. As it turns out threshold training is now being called the norwegian method after the Ingebrigtsen brothers and the Triathletes (Kristian Blummentfelt and Gustav Iden primarily) has started taking it to the extreme.

Critical details like "high zone 2" and "as close to LT2 as possible" are why I think a properly-defined 5-zone system is more helpful than just easy/medium/hard. Especially for teaching/coaching.

@NicklasRossnerPT

11 күн бұрын

In my experience it depends on the individual. Some people need 5 (or even 7 zones) - Others find it simpler to use 3 😄 But when explaining I believe 3 zones is effecient because it simplifies things. It’s one of the reasons that most studies define zones this way as well.

@Manojaii

10 күн бұрын

I still don’t agree with the 3 zones. It’s effectively the case that all over KZread and knowledge from my local environment, 5 zones are used. Your Zone 2 definition is very different from how Zone 2 is defined across the running sphere.

@Bodybypt

10 күн бұрын

I actually think the 3 zones is much easier then 5 zones.

@NicklasRossnerPT

10 күн бұрын

@@Manojaii 5 zones is a great solid system and a lot of runners use it. 😄 Training Peaks is set up with 7 zones. I’ve used all 3 and had great results with all of them. It depends on the runner, what they want to achieve and what their shortcomings are. But what makes it hard is when some some coaches use 1 system, research uses another and federations use a third. If you’re new to zones understanding LT1 and LT2 is in my experience the easiest. As soon as we discuss multiple zones we need to go into deeper physiology to understand why and when we seperate because of different adaptations.

@bennyfriis601

9 күн бұрын

@@Manojaii Fortunately, you still don't have to agree... But if everybody preached the same principles, I guess we wouldn't need more than just a handfull of YT channels posting training videos 😉 I personally dont think that the Zone 2 definition that you're referring to is a "one size fits all" thing, and I'm quite pleased that other sources chime in with another take on training than the very popular (some may say "hyped") Z2 training talk these days. Why? I've tried training using the Zone 2 definitions by Stephen Seiler (more specifically using 80/20 running by Fitzgerald). And it worked like BS for me to put it mildly. My body and "system" simply does not respond well to that at all. It took me a couple of months to feel the decline in form... and by 5 months my legs felt almost "dead" by not getting the stimulus from more "mid level" runs, which would be in the mid to upper end of Nicklas' Zone 2 definition. After 5 months of 80/20 training applying the Zone 2 as defined by Seiler, my performance on e.g. threshold runs were 15-20 seconds per kilometer WORSE than just half a year prior. That's a lot - and that was not just measured on "a bad day at the running office". Go figure... Now that I've reverted to training a more significant portion of my mileage in the mid to upper end of Nicklas' Zone 2 definition, my body once again starts responding and my fitness level improves ever so consistently. All the way back to my late teens and early twenties (I was a swimmer back then) my body always had to "really work for it", compared to some of my team mates, who would improve by training more lightly. If the other Zone 2 training schemes work for everybody else (or most people at least), good for them. I'm fine with being the odd one out - but I'm definitely also glad that there are alternative takes on and input to training principles out there.

Nice video + details. Thank you!

@NicklasRossnerPT

4 күн бұрын

I appreciate it 😄👍

Holy shit what a good video short and everything included ...one small thing add lactate levels for the different zones

@NicklasRossnerPT

9 күн бұрын

Thanks man! 😄 Yeah, good point. Should’ve done that 😊

Great video! How would a weekly schedule look incl. the 5 workouts? Are they additional because how can i maintain zone 1 while doing sprints ? Thanks in advance for ur reply

@NicklasRossnerPT

2 күн бұрын

If possible, I would include all 5 - Think about it like this: Doing a sprint workout you don’t spend 100% of the time going all out. You have a lot of minutes in zone 1. So over the course of the week and every workout look at how much time is spend in each zone and then adjust. Depending on your makrocycle I would spend more or less time in different workouts. If for example you have a goal of a marathon then in the final phase, there would be more time allocated to Long runs in marathon pace and less to sprints On the other hand if you are training for a 5k, you would spend more time doing VO2 Max work. I hope it makes sense 😄

A great video. The problem I have is accountability. Max I could do per week are 2-3 runs.

@NicklasRossnerPT

10 күн бұрын

Thanks man. 😄 Yeah that is a big one for a lot of people. I’m looking into ways on how to solve it. Do you think a dedicated program or challenge with community to back it up would help?

If you live in an area where summer is high heat, high humidity how how are you adjusting to training in those sort of conditions? I like running in the heat but keeping your hr low can be problematic. I realize you can run at the crack of dawn but even then it’s often in the 80 F range and most days that just doesn’t work schedule wise. I’ve always just figured you take a beating in summer and get relief in the fall.

@armi0828

9 күн бұрын

Yeah. As much as I binged watch a lot of running How To's on YT, most of them that I followed live in western part of the world where climate is kinder. I live and run in a city where just couple of months ago, our evening temperature was as high as 37C and mid day temp went up to 49C.

@NicklasRossnerPT

9 күн бұрын

This is one of the problems with only using heart rate 😊 I would use a percieved effort scale instead. If your heart rate is a bit high but you feel like its super easy - then I would go with the feeling. In theory using a combination of percieved effort, heart rate and Lactate would be best. And if the heat makes the heart rate go higher we should slow down. But in practical terms, I know its not always possible (I have raced in Qatar and Dubai as well, so I’m well aware of the heat) The body is extremely adaptable and over time the heat should matter less. Heat training is actually used with elite athletes because it might have similar benefits to altitude training. So if you hydrate well and take your precautions, it could end up being an advantage. I hope this helps 😄

Very good information! I did a lab test, my LT1 is at 146 and my IAS is at 168! It is very interesting, I can do a lot more Intervalls and tempo runs if I stay under 168. If I go above 168 I have to recover longer and do not feel so good after the workout… Many youtubers are telling me to do high intense intervalls, the lab test coaches telling me to do high intervalls, but for my feeling after many many hours of training the magic zone is right below the second threshold. Under the IAS of 168. Especially for half marathon and marathon. What do you think? 😊

@NicklasRossnerPT

10 күн бұрын

I would trust your gut feeling. Science is just a Starting point - but we all respond differently to training and if you don’t feel good after training hard. Then I would not do it, simply because adherence is the most important factor. And the more you enjoy something the more you’ll do it. As long as you’re improving doing what you’re doing - Keep going. When you stagnate, you can try to switch it up 😄

@mindc0ntr0l94

6 күн бұрын

hello if your LT1 is 146 and LT2 is 168, you have the Aerobic Deficiency Syndrome (ADS). Just do more Aerobic training right at LT1 and you will run better.

@MrSilain

5 күн бұрын

@@mindc0ntr0l94 I think you are wrong! My lactate is 1,79 at LT1. Lactate 2,1 is at 155.

I’m interested in giving the polarised training a go. You mention 55-75% of 5k pace for z1. What % of 5k pace is the start of zone 3?

@NicklasRossnerPT

9 күн бұрын

Depends on how fast your 5K time is. It should be around 12-15min all out pace and faster 😄

When can i do these Workouts if i do one of the 3 trainingsplans... after the runs or when?

@NicklasRossnerPT

6 күн бұрын

Everything is examples 😄 I’m working on putting everything together for some comprehensive training plans.

@Sewe05

5 күн бұрын

@@NicklasRossnerPT thx

I subscribed for your "good" jokes :😂

@NicklasRossnerPT

3 күн бұрын

@@AdrianTap 😂 I appreciate it 🙏

I just had my thresholds tested and got my results. I’m going to be training based on this for 6 months before retestings. Ideally I’d retest after a 12-16 week training block to then guide the next training block. Cost is the hold back.

@NicklasRossnerPT

7 күн бұрын

Thats a great strategy 😄 But yeah the cost can run up. Do you use HR zones during training then? Or lactate strips?

@Iain31313

7 күн бұрын

@@NicklasRossnerPT the results provide a 5 zone breakdown of Recovery, Easy, Steady, Tempo and Aerobic Intervals. For each there is a pace (min/km) and a target HR zone. I recently had 6 months of zero training due to illness so my easy zone 2 pace is 7:30 / km, ie just below LT1. Seeing how this changes over a 6 month period will be very interesting. The report advises running at the target paces and cross referencing that with heart rate. For example, run my easy runs and ensure my hr is around ~140 with a tested max heart rate of 195. I’m very much a data driven person so the whole run by feel I struggle with. Which my results confirm as my “easy” runs have not been easy enough.

@NicklasRossnerPT

7 күн бұрын

@@Iain31313 That's awesome. I'm very data driven myself and struggle with feeling as well. My experience is that the more I train, the easier it is to run by feeling and still hit the exact zone. But I still find it hard to go for the easy runs - Just made a video that'll be coming soon about that experience. The 5 zone system is great, I'm sure you're gonna get great results if you stay consistent! I hope you crush it!

I would disagree on some points. 1. "sprints" arent upto " 400m". Thats way too long. You want short high intensity to activate motoneuronal growth at the muscular motor end plate . At the most I woukd go 100m . Everything else is intervall training.with different goal sets 2) polarized training is named 80/20 but even the source data showed thats wrong. It was simply named like that and sold for marketing purposes. The data of athletes showed more a pattern with ranging 20-40% in your zone 2,. But 55/25/10 doesn't sound as good. What really separates polarized imo is that long runs are run deliberately very slow.

@NicklasRossnerPT

9 күн бұрын

Thank you for the comment 😄 Here are my thoughts: 1. It depends on what you want. For distance runners doing sprints of less than 100 meters with +10x break like the training you’re refering to won’t help them much in terms of performance. It makes sense since they will never do sprints from a place of full CrP capacity. For Sprinters it’s a different story. 2. I disagree. If you see this paper from 2022 going through the best runners in the world and their training distribution they don’t spend 20-40% in zone 2. Far from it: Haugen, T., Sandbakk, Ø., Seiler, S. et al. The Training Characteristics of World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice. Sports Med - Open 8, 46 (2022). doi.org/10.1186/s40798-022-00438-7 Thank again for the comment. I believe discussions like these are to the benefit of the athletes and there are many ways to skin a cat. My way of thinking is not “the only way”. Far from it. This is just the way I think about it, and how we train the elite athletes I work with. Have a great day 😄

there’s an error at 5:48 . You wrote its Zone 1, you said it’s Zone 2, but it’s Zone 3.

@NicklasRossnerPT

10 күн бұрын

I see how it can be misunderstood 😄 This is what I meant: 10x400m hard effort (zone 3) with 1 min recovery in zone 1 in between.

@MacGp100

10 күн бұрын

@@NicklasRossnerPTso u want to get ur HR from around 170 to 130 in less then a minute to get Zone 1 in average for that minute?:)

@NicklasRossnerPT

9 күн бұрын

@@MacGp100 I always use zones as a combination of percieved exertion, HR and Lactate. So if you go slow immediately you would be in zone 1 😄 but yeah would generally just try to get the HR as low as possible while still moving. For elite athletes the HR will go even lower in that minute though anyway.

@MacGp100

9 күн бұрын

@@NicklasRossnerPTwhatever, it’s a Zone3-Training! Not Zone 2 as you said in the video and not Zone 1 because of the pauses….

@NicklasRossnerPT

9 күн бұрын

@@MacGp100 You’re right. It’s intended as a zone 3 training.

Also das sagt mir, es ist egal wie man trainiert Hauptsache man trainiert, nur nicht zu hart.

@NicklasRossnerPT

8 күн бұрын

@@divisionbyzero7916 haha sort of.. 😅 Most people don’t train this way though.

so the cheat code is what most runners already knew? got it