On the recent Rich Roll podcast, Peter Attia suggests Zone 2 is a test of your mitochondrial efficiency.. how fit you are determines how well you body can access the fat storage at increasing higher workloads. See the 1h42m mark. A rough approximation of how fit you are (and the amount of visceral fat you have in your muscle tissue and surrounding your organs) can be roughly approximated using static tests (uric acid level, blood pressure, insulin, trigs, hdl, a1c, waist circumference), as well as dynamic tests, most importantly OGTT and lactate testing. If you're fit, your zone-2 heart-rate can be 85 percent of you maximum heart-rate, otherwise it's 75 percent or lower. It's important to know your true/actual maximum heart-rate. If your resting lactate level is above 2 mmol/L, then this indicates you will start accumulating lactate upon *any* exertion, so additional lactate testing is not useful.. instead use the Borg Rating of Perceived Exertion. If it's below 1, then you'll need a stationary bike / treadmill , and a lactate meter (yellow Lactate Plus seems more accurate for high lactate, and the blue Lactate Pro seems better for low lactate levels) to find what your heart-rate should be to stay in zone 2 (outdoor activity should be reserved for zone 5). The idea is you measure lactate (via ear) every 7 minutes to find what your heart rate is to stay below 2. There is a series 'Limitless' that's coming out soon, that may show this in action!

I use MLSS. I use the 4-10 min protocol version. Every time i do a certain program i created i have a specific intervall where i measure it. If the lactate goes to high i reduce 5W the rest of the program and start the next one there. Or if rise to "little" i increase 5 watts and start the next program there.

Vent eq = VT2 = panting like crazy. Under punching v. Maxing out. Under training v overtraining. Must take science and translate that into common language like perceived effort or practical HR points so that the main focus for a workout is not missed. More missed or failed workouts = ineffective training.

Love this series. May I ask, why would you threshold not be somewhere btw 180 and 210? Say 200 watts

Yeah what Aaron says. Well done.

@NJSportScience

3 жыл бұрын

Thanks Alan!

Extremely interesting stuff Nick, thank you. Is there any correlation or indication of a non linear heart rate increase at the venteq point of non linear increase? Or in other words , is there also a measurable heart rate deflection point that matches that of ve/vo2 one? (presuming heart rates are recorded every second or so/more HR data points). I would love to see all 3 these graphs overlaid on each other to visually see the coloration between them (Individualized method, Venteq and HR) if possible. Hope my ramblings make sense to you Nick :)

@NJSportScience

Жыл бұрын

HR is generally going to be fairly linear. So unfortunately it’s not quite the same and ventilation or the Vent Eq. where you can find a deflection point. What you could look for is a drift in HR if you were ti adopt a protocol like MLSS or similar. Long stages at a constant intensity. We see VO2 and typically HR drift past the traditional threshold point so you could map it out that way. A more convoluted path to a similar outcome but that’s how you’d be able to get there potentially without the other data. Great questions, hope this helped but appreciate it’s tricky to answer the complexity in a youtube comment.

@MarcSinclair3

Жыл бұрын

@@NJSportScience Thank you for your reply Nick. HR drift was something i had forgotten about, thx. Many moons ago in my quest to understand the various energy systems and how best to train them, i came across a book called 'lactate threshold training' by Peter Janssen as a way to self test/evaluate my own LT though HR deflection Point...a kind of budget way of trying to measure this goldilock zone to base my various HR Training zone around through my polar HR monitor/pc software. I got pretty good replicable results on my personal test on a treadmill/increase linear loads etc, but I can see how hit and miss this could be due to other factors. God I wished I had your lab facilities at hand as well as your knowledge.:) I must say that after briefly skimming through your KZread channel content, there is so much incredible up to date knowledge that you have shared in the various aspects of sports science....This is really like a bible for any person wanting to understand the many aspects of this subject matter. For this I am truly grateful. The problem is going to be how to digest it all whilst I still can...:) Many thanks Nick Keep up this great work

Once I know my Lactic threshold (pace, HR), how does that help me in training and races. I am a runner, and I used the Garmin HRM to determine my LT, but don’t know how to make use of it. Everyone in youtube speak about how to determine the LT, but haven’t seen a video elaborating on how to use the number in training and/or races.

@markivanov2593

Жыл бұрын

Marius Bakken: double threshold method (Ingebrigtsen training)

You should make extra tests between 180 & 210 watts with 5W increments and there you will find exact point in mmol, may be for cyclists 5-10W is not so important but for the runners it is extremely important to know exact point if you use for example Marius Bakken double threshold training methods...

@NJSportScience

Жыл бұрын

Mainly

Are you able to share this excel sheet or inform us where we can locate it, please?

@NJSportScience

Жыл бұрын

I have shared it for the purpose of the video but will not be sharing the spreadsheet file as it contains my own personal physiological data.

Hi Nick. Do you have a website or some way we can contact you please?

@NJSportScience

3 жыл бұрын

www.nickjankovskis.com Go to the contact me page

Can we use LT1 and VT1 interchangeably?

@NJSportScience

5 ай бұрын

Almost. Both points should typically occur at a very similar time/intensity but not necessarily exactly the same.