Hi Matt I think this is the first time the term anaerobic threshold run has been used instead of just threshold run which is the term used in all other videos. Thank you for adding clarity to a much confused subject matter where tens are used interchangeably without explanation leaving the viewer confused. I look forward to going through your archive of videos.

@MattyEPC

Ай бұрын

Thanks for watching.

Thank you Mr. Graham. This is the best series I have ever found on explaining zone training. Good work sir!

@MattyEPC

2 жыл бұрын

You are welcome. I am glad it was helpful!

Well said! Thanks for such a clear explanation

@MattyEPC

3 жыл бұрын

Glad it was helpful! Good luck with your training and racing.

Wish there's a one-pager of each of the whiteboard lesson for download! Great to compile and keep them, great stuff.

@MattyEPC

5 жыл бұрын

That is great idea. I will add it to my to do list, Thanks for watching.

Hi mr. Graham. thank you for all the great stuff you give us !!! i have 3 specific question, how often it is recommended to do interval session in one week? 2 times ? combined with few easy rides ? do we need recovery week like 3 weeks load 1 week easy what is the zone to be made load and recovery ? zone 4 and zone 2 ? and when you say zone is it the % of the FTP or MAX hearth rate and final question - when we do the interval itself do we get and maintain the desired heart rate zone using big gear and push hard or we should spin a faster cadance thanks a lot. Every thing you do means a EVERYTHING to us - semi professional and self trained athletes (in countries where aren't much professionals around to help)

I like your channel because it helps with my SUP race training. Thank you

@MattyEPC

3 жыл бұрын

That is great to hear. Have you watched these videos, they might be helpful? kzread.info/dash/bejne/dXebk7WjcdO1lrQ.html kzread.info/dash/bejne/hnVrtLeRg5uoabQ.html

thank you! This was awesome!

@MattyEPC

Жыл бұрын

Glad you liked it!

Hello. Very useful as always.Thank you. Can you please create a video about periodsation. Intensity and volume plus recovery for aerobic and anaerobic sports. Thank for your videos

@MattyEPC

4 жыл бұрын

Great suggestion, I actually have something in the pipe line at the moment. Until then the following might be of help. kzread.info/dash/bejne/iKKBzKOHfMa-g6w.html kzread.info/dash/bejne/hYNkvKmFd6-aqbw.html kzread.info/dash/bejne/aql52bWCpsTZm84.html

is this type of training best for boxing ? We will fight at a high intensity for 3 mins and then 1 min rest ? Should i do 2:1 interval training ? i usually just jog 5 mile everyday at a comfortable pace but im getting gassed during sparring sessions so i think i need to change things up a bit

Hello. I have question about recovery intervals, how low shoud be my hr% of maximum at the end of recovery interval? If I jogging, at the end of interval my hr drops to about 80% of my maximum HR? Am I doing right, or I should walk to drop my hr lower?

These intervals are at Coggan's 121-150% of FTP? (The 4:00/2:00 and the 10:00/5:00)

Thank’s for the video!

@MattyEPC

5 жыл бұрын

No worries mate. Thanks for stopping by. I hope you found it helpful.

Hi Matty thanks for the video. Sound needs to be a bit up

@MattyEPC

4 жыл бұрын

Thanks for your feedback. It is always an on going thing to work on as I am not a tech wiz :)

Just did the 4 x 10 mins with 5mins rest. Really good.

@MattyEPC

4 жыл бұрын

Nice one mate! 💪

Which HR-zone should you use for 3) and 4)? Thanks for your excellent videos!!!

@MattyEPC

2 жыл бұрын

Aim for Zone 4 for both. Session 3) will be high zone 4 while sessions 4) may be lower zone 4 depending on your fitness levels.

That sweet spot running 2x20min is like Tempo run ? Just below anaerobic threshold level. Yes, hills are best for anyone. Like hide speed work.

@MattyEPC

5 жыл бұрын

Yes thats the one mate.

Hey Matty, I'm a PGY1 Resident in Anesthesiology. Believe it or not your talks have major implications for perioperative care. What's your thoughts about that? Thanks for the lecture

@MattyEPC

7 жыл бұрын

I am pleased to hear you find them useful.

@vijayaraghavan5635

4 жыл бұрын

is it really...i am a medical student....i am interested to know...

Great back to basics training, no bullshit fancy metrics, just get on ye bike and do it , without complicated trading plans flying around your head👍

@MattyEPC

4 жыл бұрын

Yeah people often forget the basics ah, like actually getting out there and doing the work! Thanks for tuning in. All the best.

Thanks Todoroki

@MattyEPC

5 жыл бұрын

You are welcome, thanks for watching.

hi matt was wondering on ur thoughts around beach trainings compared or used with hill trainings when trying to train anerobically

@MattyEPC

4 жыл бұрын

Do you mean beach training as in running on the soft sand or running on the sand dunes (hills)?

@samnicholls4448

4 жыл бұрын

Matty Graham more soft sand as the beach I live near too is very flat and the sand dunes are quiet small

@MattyEPC

4 жыл бұрын

@@samnicholls4448 yeah mate that would work for a general conditioning load. However, depending on what you are training for just be aware of the change in running mechanics and efficiency as this could have a negative effect if you start using it all the time. All the best.

HI Matty! I train using a standard GPS watch and I'm really interested in training my threshold. How do I determine at how many beats per minute I'm exercising at the threshold? Is there any test I can do? I need to know where my threshold is in order to train it effectively, right?

@MattyEPC

5 жыл бұрын

Try googling Functional Threshold Heart Rate/pace Testing. This should give you what you are after. Let me know how you get on.

Is this a good routine for AT training Matty Graham? I'm a beginner gym cardio trainer and I want to boost my lactate threshold. Should there be more sets? 2:1 Recovery Ratio4 to 15 minute intervals of Heart Rate Zone 4 training with recovery intervals. 30 minutes total in Zone 415 minutes total in Zone 1 (excludes Warm Up/Cool Down)For example:Warm Up10 minutes of Zone 4 5 minutes of Zone 1 Recovery10 minutes of Zone 4 5 minutes of Zone 1 Recovery10 minutes of Zone 45 minutes of Zone 1 RecoveryContinue Cool Down (as needed)

@MattyEPC

7 жыл бұрын

Yeah mate, that will do the trick nicely. How do you find it is going?

sessions 3 and 4 are done at anaerobic threshold right? and when you mean, 4 reps of 10mins with 8mins rest, you mean 8mins rest between each of those 10mins effort right? and the "rest" means easy pedaling or complete rest?

@MattyEPC

4 жыл бұрын

Yes that is right and yes rest meaning easy pedaling. My apologies for not making that more clear.

how do you determine what your anaerobic threshold is to begin with? I imagine if you're jogging at 150bpm and can maintain it for 30 mins, you're still in aerobic. If you're at 170 and can hold it for 15 mins, you're still aerobic. Anaerobic generally means you can't maintain it for more than 3 mins, so how do you gauge where your AT begins and ends? I assume it ends when you can't go more than 3mins since that would be pure anaerobic zone, but where's that AT?

@MattyEPC

4 жыл бұрын

Have a look at this video which hopefully will help answer your question. kzread.info/dash/bejne/eZ1opbl_fq_Vfdo.html All the best.

Can u make video on heart rate training.my 10 kms sub 35 min.i want to improve it for sub 33 r 30 min can pls help how can I improve.pls...

@MattyEPC

2 жыл бұрын

Have you seen my series on heart rate training zones. This might be of help for your training goals. kzread.info/head/PL31bCQ_r7BoSrdW8f0ZeXXVZ9wTwf0cPZ

Would a higher work:rest ratio (say 3 or 4:1) target a different system?

@MattyEPC

3 жыл бұрын

Yes it would. As the work times get longer or the rest times shorter the efforts will become more aerobic in nature due to the drop in work rate.

What about running longer distances i.e. 5k anaerobically. So 180bpm. Would this help sprinting times as well?

@MattyEPC

6 жыл бұрын

It would not help as much that way around as aerobic training decreases the expression of fast twitch muscle fibers.

how many times a day, or week would you recommend n training anaerobic threshold?

@paulevans3060

8 жыл бұрын

+Paul Evans also more than 4 set's is okay? idea number of sets?

Hey mate. Does holding your breath randomly for as long as possible help at all?

@MattyEPC

3 жыл бұрын

Not when it comes to threshold improvement.

Is conditioning specific? Will cycling for 30 mins a day at a low pace help with my aerobic base/capacity for boxing?

@MattyEPC

4 жыл бұрын

Yes and no. There is a general component to conditioning i.e. blood volume, heart size, mitochondrial density but there is also a specific component in terms of muscle groups used and movement patterns. So general conditioning will help but you also need your sport specific training in there as well. I hope that helps.

@Eva_lily15

4 жыл бұрын

@@MattyEPC ok thanks for the reply, I'm doing all the bag,padwork and sparring also and at the end of my sessions I do 3x3 mins at the highest pace i can on the bag one day (threshold) and 10 seconds all out,50 seconds lower intensity punching x3 x3 rounds for my atp alactic work another day. It's jus the long steady state low intensity I cant really replicate specifically ( other than doing a 45 minute round on the bag!) Do you think this covers all bases regarding energy systems?

@MattyEPC

4 жыл бұрын

@@Eva_lily15 Sounds like a solid training plan Ben.

is there a heart rate to shoot for with these ? thanks!

@MattyEPC

4 жыл бұрын

You want to be shooting for a heart rate around your functional threshold heart rate.

Vo2max and anerobic threshold, aerobic threshold are intervals.what about temple run is.

@MattyEPC

3 жыл бұрын

Do you mean temple or tempo run?

hey, what would happen if I was to have 4:1 ratio?

@MattyEPC

Жыл бұрын

Blood lactate levels would accumulate rapidly and the intensity of the intervals would drop and you would not be able to do as many of them which would affect overall training load.

What kind of exercises do you recommend for exercise #3 4x4min with 2 Min recovery

@MattyEPC

3 жыл бұрын

It depends on your sport and your goals.

@gam0t0

3 жыл бұрын

@@MattyEPC I run & mountain bike, but it's only on the bike that I go anaerobic, running I'm fine

@SF-ll2xb

3 жыл бұрын

@@MattyEPC(cycling) advice for anaerobic capacity and power for kickboxing?

I am a male,64years of age,no medical condition.i am regular exerciser.Please tell me how I can exercise anaerobically- with pushups, bodyweight squats at home.I have dumbbells of 2*7.5kg at home.I have stopped going to gym due to covid-19.Namaste.

@MattyEPC

3 жыл бұрын

All of these exercises would be great. 3 sets of 10 reps is always a good place to start.

Is 10*4 min a good workout?

@MattyEPC

Жыл бұрын

Yeah mate, that will be solid.

what to eat before and after when we train our anaerobic threshold?? bcoz m dealing with daisyness while training legs everytime sometime feel like puking too :(

@abhishekbsws

7 жыл бұрын

u know what?? a bowl of Oats did the magic before 45min of the Workout...

@MattyEPC

6 жыл бұрын

Try eating a little longer before you start training.

How would running 10+ minutes be working anaerobically??? Isnt that too long and would become aerobic

@MattyEPC

6 жыл бұрын

Its working on developing your anaerobic threshold. So it is extending your ability to work aerobically before you start working extremely anaerobically.

@oreobiscuit7143

6 жыл бұрын

Not if your heart rate is above 150bpm

5minutes rest on 4x10min seems too long?

@MattyEPC

Жыл бұрын

This is based on a 2:1 work to recovery ratio.

What should threshold really feel like?

@kipponi

5 жыл бұрын

Heavy breathing and bad but not max. bad ha ha.

@MattyEPC

4 жыл бұрын

Spot on 👌💯

Subscribe buttom brought to you by MC. Donald's!

@MattyEPC

4 жыл бұрын

Hahaha, now that you mention it, that is what it looks like :)

what kind of training do I do to have sex without getting winded?

@MattyEPC

3 жыл бұрын

Im not sure, what training do you do? 😅