Have you tried this type of training before? How did it go?

@vijayaraghavan5635

4 жыл бұрын

i am a football player....can you say some excercise consisting of 50,100,200,400 meter interval to improve my anaerobic thershold and vo2 max....

@MattyEPC

4 жыл бұрын

@@vijayaraghavan5635 try applying the principles outline in the video. The principles are the same in terms of work load and recovery.

@vijayaraghavan5635

4 жыл бұрын

@@MattyEPC thx for replying

@MattyEPC

4 жыл бұрын

👍👍

@Whisper555

3 жыл бұрын

Hi Matty Great video. All your videos are great How would you suggest training for a sport like tennis where 20-30 second intervals is actually a long time (most points are finished by 5-10 seconds) with a 25 second rest time between points? Thanks

Thank you Matty, truly. I have been searching the anaerobic training topic for a while and your presentation is clear, concise and to the point. Others were just describing anaerobic on and on and on and hardly touching the protocol.

@MattyEPC

11 ай бұрын

I am glad it was helpful :)

This summarizes all my experience from the last two years. Difference between 45 minute interval vs 3x15 minutes and the Lactate accumulation, lactate accumulates but you recover enough to bump it even higher. Thank you.

@MattyEPC

3 жыл бұрын

You are welcome. Thanks for watching.

I know this is 5 years old but a brilliant video. Very well presented in an easy to understand way. Thanks.

@MattyEPC

4 жыл бұрын

Thanks for watching. I hope you found it helpful. All the best.

great video, clear, easy to understand and to the point.

@MattyEPC

4 жыл бұрын

Thanks for your feedback. 😀

Thank you, well explained, good pace and clearly articulated.

@MattyEPC

6 жыл бұрын

You are welcome. I hope you enjoyed it.

Great video. You made these concepts exceptionally more practical to understand.

@MattyEPC

5 жыл бұрын

Thanks for your feedback. I am pleased to hear you found them helpful.

Nice and clear explanation. I like your logic. A little different than a couple others out there who shorten the VO2 Max training recovery intervals, and recommend longer than 4 min sessions (e.g. up to 2x10 min in Z4).

Excellent videos man! Absolutely excellent!

@MattyEPC

4 жыл бұрын

Thanks mate. 😀

Excellent. thanks. I am a student and doing my research thesis on improving lactate threshold and this video was very helpful.

@MattyEPC

6 жыл бұрын

I am glad to hear you found it useful. Best of luck with your studies.

Great video! Will help me with my rowing training by understanding the goal of different workouts.

@MattyEPC

3 жыл бұрын

Great to hear! Good luck with your training.

Thank you! Watched the video yesterday, set up the watch and took the Vo2MAX out for a spin today with a perfect result. I've started off with 5 x 1m sprint, 5 x 1m recover, rest 5m, then repeat. I'm eager to try the Anaerobic threshold to see if it makes my Garmin watch happy.

@MattyEPC

4 жыл бұрын

Nice work! Thats great to hear, keep up the great work.

@Roger101Watson

4 жыл бұрын

@@MattyEPC Update: I've now tried the Anaerobic Threshold which I set to 3 x 4m with 2m rest I think I'll increase it to 4 maybe 5 next time. Again some great results! Thank you.

@MattyEPC

4 жыл бұрын

@@Roger101Watson Awesome work! 💪

Bless you. what a great tutor. Thanks for this video its really helpful. High standard of communication and clear. highly approved thanks once again.

@MattyEPC

4 жыл бұрын

You are welcome. I am pleased you found it helpful. Thanks for watching.

I had to watch it again to get the full benefit to change my workout This is extremely helpful. Keep the videos coming.

@MattyEPC

5 жыл бұрын

Thanks for tuning in. i am pleased to hear you found it helpful. All the best.

Fantastic video! Very helpful and informative; thanks for the upload!

@MattyEPC

3 жыл бұрын

You are welcome. I am glad it was helpful!

This was really easy to understand- thanks. Clarified a few things :)

@MattyEPC

6 жыл бұрын

You are welcome. I am pleased it helped you.

This is the best explanation I've seen online.

@MattyEPC

3 жыл бұрын

Great to hear. Thanks for watching.

I really appreciate what you have explained here, you are really a lifesaver

@MattyEPC

5 жыл бұрын

Thanks for watching, I hope you found it helpful.

@Ahd6000

5 жыл бұрын

Matty Graham it’s

Very well explained. Thanks.

@MattyEPC

7 жыл бұрын

You are welcome. I hope you found it useful.

brilliant! makes so much sense.

@MattyEPC

4 жыл бұрын

Thanks. I hope you found it helpful.

Thank you for this, really helpful!

@MattyEPC

4 жыл бұрын

I am pleased to hear you found it helpful. Thanks for tuning in.

Great job once again! Thanks

@MattyEPC

4 жыл бұрын

Thanks for tuning in.

Really interesting Video- Cheers 💪🏼

@MattyEPC

5 жыл бұрын

Thanks for tuning in.

Very helpful Matty, thanks for the training tips. :)

@MattyEPC

8 жыл бұрын

+Matt Brun Your welcome Matt. I hope you have been out there performing some of the sessions.

@MattBrun

8 жыл бұрын

Yes, and I've been seeing progress! Training for a Half-Marathon with 5 running days per week, how often should I be training VO2 Max or Anaerobic Threshold?

What a great video!

@MattyEPC

Жыл бұрын

Glad you enjoyed it!

Like many seniors, I retired at age 65. During my first year of retirement, my goal was to improve my overall health, and maximize my fitness level. I never set specific markers to measure both my progress, and ultimate achievements. Like most of us, I considered both feeling better, doing more without fatiguing, to be adequate measurements. I also thought an improved overall appearance would be a good indicator. I just had my 66th birthday. Did I succeed? I do feel better. However, I started the year, in critical condition. And a few people have said I look better. However, I interact with only a handful of people. Luckily, I purchased a Fitbit to measure how much walking I was doing. I began walking a lot. Then incorporated resistance training into my routine. I averaged five gym workouts per week. Ultimately, now the most important question is.........can I perform physical activity, both better, and longer? Another question is....... will I live longer? It seems to me, that a slim waist, bulging muscles, explosive strength, and blazing sprinting speed, are not definitive indicators. Because, I have none of the above. Although, I have a bit of each. What I do have, is what I consider....... SCOREBOARD. Both my Resting Heart Rate, and VO2MAX, are .....52!! It's no surprise, hi I can complete an ultramarathon on a whim, and almost never get sick, or fatigued. I just don't understand why so many non athlete people, particularly seniors, get caught up in total weight lifted, speed, calories, steps, appearance, etc. It's logical those could be great motivators. And ultimately, it will improve their own scoreboard. Nevertheless, I just feel those things don't guarantee better health, and a longer life. Whereas, the scoreboard I mentioned, are probably the most relevant factors. In my 66th year, I plan to focus solely on the scoreboard. I will continue to target factors like focus, form, efficiency, consistency, and most importantly, maximum effort during every workout. All adjustments to my speed walking, and HIIT resistance training will be toward improving my scoreboard. Not winning races, competitions, or looking better in a mirror. I wish there were more YT videos, and podcasts focused on individual scoreboards. Unfortunately, our society seems to be caught up in appearances, rather than effectiveness. What's your goal? What are your tracking indicators for measuring progress? And what's your scoreboard? Here's a link to charts for both RHR, and Vo2max. Look up where you're at. Thereafter, I'd appreciate your thoughts on this topic. www.tres.in/health-insight/resting-heart-rate-rhr-and-why-it-is-important/ runninforsweets.com/vo2-max-chart/

@MattyEPC

Жыл бұрын

That sounds like a great approach. It is obviously serving you well. I like how your 'scoreboard' gives good objective goals to work towards.

Great stuff bro!

@MattyEPC

5 жыл бұрын

Thanks mate. I hope you found it useful.

Very interesting talk 👍

@MattyEPC

7 жыл бұрын

Thanks Kris

Great insight 👍👍👍

@MattyEPC

4 жыл бұрын

Thanks

Excellent. Thanks.

@MattyEPC

4 жыл бұрын

Thanks. I hope you enjoyed it.

great explanation, thanks

@MattyEPC

3 жыл бұрын

You are welcome! I hope it was helpful.

Great video.

@MattyEPC

3 жыл бұрын

Thanks!

Super explanation

@MattyEPC

3 жыл бұрын

🙌

+SirGalaEd Thanks for your question. Think of your AT as your highest sustainable intensity. If you raise this ceiling then any % of this will be at a higher absolute speed, power, pace etc. It is important in training to have a balance of steady state training and HIIT.

@SirGalaEd

9 жыл бұрын

matty graham Thanks so much for the reply. Between steady state and HIIT, which will rasie my AT the most efficiently.. I think I uderstood that the HIIT would from your videos. Is that correct? Your videos are very helpful. I just want to make sure I am properly "getting it"

Great video

@MattyEPC

3 жыл бұрын

Thanks.

Thank you very much for your clear explanation. One question: For training for either sprint triathlon of 10k run, I use to perform 10x1k run (about 4') with 2' recovery. What would that improve mostly? VO2max or AT (or both)? And what if I do 5x1k (same time) with 1 min recovery? Thank you very much. Best

Great video.. thanks 👌

@MattyEPC

2 жыл бұрын

Thanks, I'm glad you liked it!

here are a few questions that i can't find answered anywhere: 1. how, and how long should a warm-up be? when i'm on a stationary trainer, it usually takes me up to 50 minutes for a proper warmup to get to upper zone 4. if i just warm up at upper zone-2, and then try to go bang out VO2max intervals. that just would not work what so ever. or is that what the point is? to go from an easy warm-up pace, to zone-5 as fast as possible? 2. when should the timed interval start? when you start to exert effort in order to reach target HR? or when you reach target HR? 3. when should you start timing your recovery period? when you stop your interval and start to ease up? when you cool down to target rest HR? 4. what HR zone should be the recovery part? even after a 50 minute warm-up, it takes a while to get up to my target interval HR. my VO2max interval graph NEVER looks like the one on the white board. the upward HR slopes aren't nearly that steep

@MattyEPC

4 ай бұрын

Sorry for the late reply. I hope the following helps and you are still getting out there training. 1. After a ~ 10 - 15 min warm up try adding some higher intensity priming bursts at a higher output (30-1 min) at an up tempo - threshold intensity into your warm up. This will help you bring your heart rate up with out spending all of your energy on the warm up. This video might help with some of your questions around warm up: kzread.info/dash/bejne/c4N7wbRtj6qxqNI.htmlsi=7wlis8y9FooxyuUu 2. The time starts when the time starts. At the start of the interval you are exerting the effort even though your heart rate will lag behind. This is where power is helpful. 3. Again the time starts at the end of the interval. Work rate will drop but heart rate lags behind. 4. The recovery blocks want to be in zone 1-2. Heart rate may stay elevated in the later intervals depending on recovery time, but just focus on an easy effort. All the best.

Very nice video thanks

@MattyEPC

5 жыл бұрын

Thanks for watching.

Very good!

@MattyEPC

4 жыл бұрын

Thank you

Nice! Thank you!

@MattyEPC

4 жыл бұрын

You are welcome

"Our body gets better with dealing with them"...👌

@MattyEPC

4 жыл бұрын

Spot on!

Great explanation... 💪💪💪💪💪👍👍👍😷

@MattyEPC

4 жыл бұрын

Thanks for watching. I hope you found it helpful. 👍💪

Hi Matty Will you be willing to supply information or make a video of how to integrate this training(vo2max and anaerobic threshold) into a normal runners training program.Thank you for your insightful videos.regards Riaan

@MattyEPC

6 жыл бұрын

Thanks for your question. I would love to answer this question on my podcast if that is ok with you. If you could please send me a short voice message at the following link I will answer your question on my podcast. All you need to do is read this question out. www.exponentialperformancecoaching.com/ask If you would like me to answer your question in a private message you can ask it through my reachme account for a small fee at the following link. www.reach.me/MattyGraham

Very easy to understand, thanks! Any tips for flushing out/dealing with all this accumulated lactic acid after your workout is over? Hydration, stretching, alkaline diet perhaps?

@MattyEPC

7 жыл бұрын

The best thing is active recovery i.e. easy jogging, cycling etc. Lactate is cleared from the body relatively quickly so it is not a big problem for subsequent performances if over 30 min later.

Thanks for this. Which one do I need to work on to improve my beep test. Urgently need to get much better in 3 weeks

@MattyEPC

5 жыл бұрын

With 3 weeks to go use a combination of both types of intervals to get the best possible result on the day.

Same here, your videos are the first to go from first principles to application, helping to put some context to why I should suffer, haha. Fantastic you have helped me structure my sessions much better I now know the difference between training my VO2 max and Anabolic Threshold. I would like to ask, if you are aware how exactly (physiologically speaking) increasing VO2 max occurs ? You mention AT involves physiological adaption to lactate what changes so your VO2 max increases ? Thnx again.

@MattyEPC

6 жыл бұрын

Thanks for your question. I would love to answer this question on my podcast if that is ok with you. If you could please send me a short voice message at the following link I will answer your question on my podcast. All you need to do is read this question out. www.exponentialperformancecoaching.com/ask If you would like me to answer your question in a private message you can ask it through my reachme account for a small fee at the following link. www.reach.me/MattyGraham

Hello Matty, big fan of your experience- thanks for explanation! Question: so i tested on a field my AnT (162 BPM) and calculated training zones( HR) . So what kind of improvements i am looking for when doing a re- test after a while ? will my Ant raises in termps of Bpm ( and i should recalculate zones) or zones stays the same and i will notice just improvements on speed ? I just dont get what practically means thresholds improvement by training ( Aerobic/anaerobic threshold improvement).

@MattyEPC

3 жыл бұрын

Thanks for watching, great to hear you have done the test and got your zones calculated. There may be some small changes in threshold heart rate over time however the biggest changes you are going to see are in your speed or power (if you measure this if you are a cyclist). An increase in threshold means you will be able to hold a higher sustained race speed for longer. all the best with your training.

Thank you for very informative video, So for example for boxing training, where tempo changes all the time can I train AT like 3 minutes round ( swaping sprinting and troting for 30s) and then 1,5 min recovery pause? Thank you :)

@MattyEPC

4 жыл бұрын

Yeah that would be good. It is important to cover all of the training intensities. Here is a comment from another boxer on my other video about How to train your anaerobic threshold: kzread.info/dash/bejne/emFnqpefp6jFe8Y.html You will see that they have a good combination of different training sessions. Ben Lawton "@Matty Graham 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 just the long steady state low intensity I cant really replicate specifically ( other than doing a 45 minute round on the bag!)"

Hi Matt. Great video. You explanations are very clear. One question - I cycle and I have just started using a power meter. So, instead of heart rate zones should I use power zones? If so what would the equivalent power zones be for both these types of training be?

@MattyEPC

5 жыл бұрын

Thanks mate, I am pleased you found it helpful. Yes, power trumps heart rate when it comes to monitoring training intensity. First thing to do is a FTP test (google it) and then use this number to calculate your zones. Best of luck with your training.

@beesplaining1882

5 жыл бұрын

@@MattyEPC thxs mate. Will do.

thanks for a great explanation, matty. would you recommend shorter AT intervals for tennis training (e.g. 30 sec work to 15 sec recovery) since the points are five to 10 seconds long and often consist of short bursts of activity. how many sets would be a good starting point?

@MattyEPC

9 жыл бұрын

Yode Smash, yeah making the session sport specific is ideal. In tennis it is not just the threshold that needs to be considered but also the rate at which energy is produced anaerobically, the fatigue resistance of the anaerobic system and lactate tolerance. The starting point would really depend on the level of the athlete.

thanks a lot

@MattyEPC

2 жыл бұрын

You are most welcome

Very good video, thanks! Quick question and I apologize if it was already asked in the comments. Where do you recommend the recovery effort to be at in relation to the interval itself? 1:1 vo2 effort, recovery at ? 2:1 A.T. effort and recover at ? Z1, 2?

@MattyEPC

5 жыл бұрын

Yeah during your recovery intervals take it easy in Zone 1-2.

Ok Great. If I may ask a question will increasing my AT increase how long I can go with moderate to severe intensity. I am just a little confused. When I train, I find that I can only go for very short bursts of intensity before I am just sucking wind. For example a 100m sprint in 18 seconds and I am virtually unable to run any longer, then need a full minute to reach normal respiration again before I try the next. Consequently, I can only od a Tabata session for about 3-4 rounds before I am gassed. Your explaniation is great but is it what I need to be doing?

Got it!

@MattyEPC

3 жыл бұрын

🙌

Hey there, first I just want to say thank you for the video, I must have watched 5 other peoples videos and none of it made sense until I watched yours. I am trying to increase my Vo2 max and anaerobic threshold for a bruce protocol treadmill stress test. Any words of wisdom for that specific hurdle?

@MattyEPC

7 жыл бұрын

This video might help. kzread.info/dash/bejne/eqd_x7N-pdG7cqQ.html Best of luck with your training.

@MattyEPC

7 жыл бұрын

This also might be of help. kzread.info/dash/bejne/dp9qmcOwcpCtlaQ.html

Hi Greeting from Christchurch

@MattyEPC

4 жыл бұрын

🙌🇳🇿

it has been really helpful watching this video. thanks a lot! I'd like to ask you a question, my english is not good but I hope you would be able to understand. Do you recommend to train both V02 max and anaerobic threshold in the same day of training or different? If so, how many times per week each one of them? thanks again!

@MattyEPC

9 жыл бұрын

José María Martinón Martínez You can do a hybrid type training session in which you train both in the same training session. If you were to do this I would suggest doing your VO2max work first and threshold 2nd and doing this 2-3 times per week depending on your training phase.

@MattyEPC

5 жыл бұрын

Sorry for the delayed reply, I just saw this now. Yes you can do hybrid sessions. Tabata training is a good example of a hybrid session that improves both aspects. Other than that if you are mixing the intervals like you suggest then yes, do VO2max work first while you are fresh. All the best.

This is useful only if you know the effort that will bring you to your LT I guess that you are always guessing pace od your lactate treshold training because you are constantly improving your treshold if that makes any sense 😁

@MattyEPC

Жыл бұрын

Yes, getting your training zones dialed in should be the first thing you do when looking to improve your training. This could be heart rate, power, RPE or pace depending on your sport and monitoring methods.

whats the downside of a longer than 2:1 ratio for resting on a AT session ? I have a session that is 1:40 400m x 5 run with 5 min walk between each 400M. Is this 5 min walk too long a rest.

@MattyEPC

7 жыл бұрын

The longer the rest the lower your blood lactate levels become. The aim of these sessions is to expose your body to high lactate levels to stimulate adaptation. So with the longer rest you are not getting these higher levels building up and therefore less of a training adaptation in terms of your anaerobic threshold.

You talk about ramping the AT intervals. What percentage of your FTP do you do each interval? I usually work Z5 for under 10 min intervals and Z4 for 30 + min. I'm a little confused about how you say power would drop off if you maintained the pace instead of intervals but Z4 I can hold for an hour?

Great video! How many times a week should I train vo2 max rather than AT? Or is it better to do VO2 training early in the season ?

@MattyEPC

6 жыл бұрын

Thanks for your question. I would love to answer this question on my podcast if that is ok with you. If you could please send me a short voice message at the following link I will answer your question on my podcast. All you need to do is read this question out. www.exponentialperformancecoaching.com/ask If you would like me to answer your question in a private message you can ask it through my reachme account for a small fee at the following link. www.reach.me/MattyGraham

Hi Mat! Great videos! Quick question: in your HIIT vs Endurance video, you mentioned at 5:19, that an example of HIIT workout is 30sec all out effort with 4mins recovery. Are we still getting an AT stimulus or VO2 max stimulus, or something else? Thanks.

@MattyEPC

6 жыл бұрын

Thanks for your question. I would love to answer this question on my podcast if that is ok with you. If you could please send me a short voice message at the following link I will answer your question on my podcast. All you need to do is read this question out. www.exponentialperformancecoaching.com/ask If you would like me to answer your question in a private message you can ask it through my reachme account for a small fee at the following link. www.reach.me/MattyGraham

Lactic acid and lactate are two different substances. Lactic acid is in yogurt and sourdough bread. Lactate is produced by the body during high intensity training. When people confuse the terms, it makes me doubt the accuracy of their research and statements.

@MattyEPC

Жыл бұрын

Yeah, I know what you mean. Lactate acid is produced in the muscle but only exists for a short time before it dissociates into lactate and a hydrogen ion and moves into the bloody. When measured in the blood it is always lactate that is measures not lactate acid.

Thanks Matty.1 question please.Doing VO2 Max intervals,can the rest period be longer than effort period to ensure max effort?.

@MattyEPC

4 жыл бұрын

A longer rest period would target more of a intramuscular max speed/power or sprint interval. The longer rest period would also mean that your oxygen consumption drops more between the sets meaning it takes longer to get back up into the correct zone to stimulate VO2max adaptations. So it depends on what your goals are and what you are trying to achieve in your training session.

Can you do some specific videos for boxing training please?

@MattyEPC

2 жыл бұрын

Boxing is not really my area of specialty but do you have some specific questions you are wanting answered?

How about doing mixed intervals, for road bike racing a session something like 5 x (2:30 VO2Max + 0:30 recovery + 7:00 AT) with 4:00 recovery between bouts. Do you see any extra benefits with this type of training than doing separate VO2Max and AT intervals?

@MattyEPC

9 жыл бұрын

Markku Pulkkinen Yeah mixing up the intervals into one session works great especially for training for road racing. As a rule of thumb do your higher intensity intervals first (in this case VO2max) so you can hit the correct intensities and with your VO2max intervals work on a 1:1 work to recovery. So it would be 2.30 with 2.30 recovery.

very helpful thank you a lot can you do a boxing spasific break down for me ? how to train a boxer on vo2 max and anorobic threshold max great work thank you once more

@MattyEPC

8 жыл бұрын

+jo jose I will add it to my video list and do my best to get it done for you.

@MattyEPC

8 жыл бұрын

+jo jose have you seen my latest video: Top 5 sessions to train your VO2max? kzread.info/dash/bejne/eqd_x7N-pdG7cqQ.html&feature=gp-n-y&google_comment_id=z12zdphavrvdxjugd04cddlbxw3uuzoj4r40k It might help give you some ideas for your training.

@jojose9864

8 жыл бұрын

+Matty Graham thank you very much

Really neat! But only one question: I'm training for an elite unit of the Dutch army. A coopertest of 2700m/12min is required. That's not an issue at all, last session I ran my PR of 3225m in 12min. I measured my VO²max with this formula. 3225 - 505 / 45 = 60,4. I happend to find this at some different sports websites. Now, this is an avg pace of 16,1km/h and that might be my limit in a 12min run for now, but definitely not the maximum pace I can run for 1 minute. If I want to increase my VO²max by doing 1:1 intervals of 1 minute, would you suggest to take the pace up to (for example) 18km/h with a recovery pace of 6km/h (walking) and continu this for 5 minutes total? Or even quicker, to 20km/h with a recovery pace of 5km/h? (In order to recover as much as possible by slowing down even more). (If I happen to run my true maximum, that might be 28km/h, I sure won't be able to sustain that for a time period of 1 minute). Let's say I'd choose option 1. If I happen to run this particular interval of 5 minutes with a break of let's say 5 minutes, repeatedly for 28-30 minutes (so 2 times the 5 minute intervals with a break of 5 minutes after), will I be able to run a better/more efficient 3200m+/12min with a quicker recovery? Hope to hear from you soon, regards!

@amaninderpawar2404

5 жыл бұрын

Jeffrey Middelveld How has your progress been?

@MattyEPC

3 жыл бұрын

Apologies for the delayed reply. How has your training been going?

can you mix VO2 and anaerobic intervals in one workout session for example doing the 5 x 1 min for 3 sets then having a larger rest then do an anaerobic interval session after like a 4 x 4 min on and 2min off

@MattyEPC

4 жыл бұрын

Yes you could do a hybrid type session similar to this depending on your fitness, periodsation and goals.

Hi I'm a professional boxer and feel I need to improve my anaerobic bursts in fights what type of training would you suggest? I used to have a trainer that put me through spin bike intervals of 20 secs maximal effort and 1 minute recovery for 10 sprints - if I didn't fatigue before hand.

For beginners, how many repeats should be done for AT session? Tia. new subscriber here, kudos!

@MattyEPC

Жыл бұрын

A good place to start can be 4x4 min with 2 min recovery . See how you get on with this. You can cut it short if needed.

If you can get up to zone 5 inside a minute, you are a different kind of human from me. Most people take a lot longer for their heart rate to climb like that, even going flat out.

@MattyEPC

3 жыл бұрын

Yeah it can vary between people.

@ZekeValentin

3 жыл бұрын

Short sprint then settling down into zone 5 can do the trick.

Thanks

@MattyEPC

5 жыл бұрын

No worries. I hope you found it helpful.

What about steady state efforts to improve LT like 20 min tempo run?

@MattyEPC

6 жыл бұрын

Yep fore-sure. Check out these videos in which I talk about this type of session. kzread.info/dash/bejne/emFnqpefp6jFe8Y.html kzread.info/dash/bejne/lYSsrMN_d5qygpM.html

When doing AT intervals if we can no longer sustain zone 4, do we just stop as we wont be getting desired benefit? Or should we reduce the interval duration and allow longer rest until we feel can continue in z4?

@MattyEPC

2 жыл бұрын

Depending on when this occurs, i.e. if it was your second interval you might need to take a look at your programming, however, if this starts to happen towards the end of your session especially when using power then that is a good time to call it a day.

Thank you Crocodile Hunter

@damon123jones

6 жыл бұрын

hahaha

@artc5859

6 жыл бұрын

he's from new zealand

@MattyEPC

5 жыл бұрын

No worries mate :)

Nice

@MattyEPC

3 жыл бұрын

🙌

Great video, before lockdown I was trying to crack 2K 8min on the Concept rower in the gym, I was attracted to it because for my age that would give me an est. "excellent" V02 max for someone a decade younger (if I remember correctly). Ive started doing 5KM rows and 10X 1min intervals 1min rest to build up a foundation this time round and will get back to the 2km later in the summer. From your video would it be beneficial to add in 2min intervals with 1min rest? And a second question if I can, im keeping track and reducing my avg time/500m when doing the intervals, when I hit a wall is there a benefit to increasing the rest time to hit the faster pace? I cycle too 50-125KM with up to 1500m climbing but not for time, I try to stay zone 2 for that.

@MattyEPC

4 жыл бұрын

A mix of different training is important for a performance like this. So yes some 2:1 based intervals would be of benefit to develop your anaerobic threshold. Rather than just 2 min work 1 min recovery try extending these out to 4 min work: 2 min recovery over time to work on your sustained work rate. Increasing your recovery time in a session like this will impact the effect of the training session. i.e. longer recovery will result in lower lactate levels which is not ideal if you are trying to improve your threshold. So it comes back to what each session is aiming to achieve.

@lmc4964

4 жыл бұрын

@@MattyEPC Thanks for responding, extending the 2:1 is something to aim for , cheers!

@MattyEPC

4 жыл бұрын

@@lmc4964 No worries at all. Let me know how you get on with your training and your 2k erg goals.

What would be the next step with this type of AT training? Longer intervals or higher intensity per interval?

@MattyEPC

4 жыл бұрын

Thanks for your question. Depending on what you are training for will determine where you go next. For most endurance athletes a progression of duration would be of most benefit in order to maximise your ability to sustain your race pace. Once you have a good base of these you can put in a block of shorter higher intensity intervals closer to your race especially if your race will have lots of surges or short hard climbs. I hope that is helpful.

Hi Matty, I've been doing 10 x 90secs with 90 secs recovery. My other interval session of the week is 5 x 1000m with 90 secs recovery. Should I increase my recovery for this session? I want to run faster over 5k.

@MattyEPC

2 жыл бұрын

How long are your 1000 m efforts taking you?

I'v got a 4,5k race coming up in 4 weeks. My plan is to use intervals of about 3mins with maximal effort and 3mins of pause to increase my VO2 max. Do you think it is the right approach to a 4,5k race? It's really important for me to beat my friends at the race, so I prefer to train the "scientific" way instead of just jogging around in the forrest like they do to get ready ;)

@MattyEPC

7 жыл бұрын

If you have not performed interval training before, then this type of session would be a great place to start. I hope your training goes well and you are able to beat your friends.

I failed to mention that what is effecting me is that I feel like I can't breathe enough. My muscle are happy but my lings hurt. I had a pulmonary function test and it was normal so my respiratory system is ok. Also I am mid-50 in age.

Hi, really enjoy your videos and clear explanations. I have been doing intervals of 4mins with 3 mins rest for 4-6 reps. I’ve been told to keep my heart rate in the red zone for these runs. Would this have a beneficial effect on my AT or my VO2 max? What are your thoughts on these sessions? I’m finding them pretty gruelling but have been advised they will help boxing performance

@studentoflife83

5 жыл бұрын

Sorry I meant 2 mins rest

@MattyEPC

5 жыл бұрын

That is a great session and one that I often programme for the development for AT. Keep up the great work.

@studentoflife83

5 жыл бұрын

Matty Graham Thank you. One thing I’m a bit confused about is aiming to spend as much time in Zone 5 for these sessions which is a lot tougher than working in zone 4. Would you agree on working these intervals in Zone 5 and does it have a better effect on AT?

I struggle with stamina even to this day with my ice hockey performance and look back at my college and minor league days and feel this was a big negative for me. Now i am helping my son (10) do better than me and i think this video after watching the beep test is a start. But now what do i do to help him? Could you perhaps make some suggestions to help me help my son? We don’t have ice all of the time and i personally never found biking or running help me for the regular season and i always said it was because it was different muscles but maybe that was just an excuse and i was not training properly with the bike or running. Any help would be appreciated!!!

@MattyEPC

3 жыл бұрын

Biking and running will help develop general conditioning adaptations such as increased blood volume, heart size, capillarization and mitochondria density and function despite being a different movement pattern to skating. Once you develop this general conditioning capacity (normally in the preseason) you will be able to build into your specific conditioning in terms of movement patterns (on the ice skating) and durations to target the energy system requirement of hockey.

i'm new to XC. I need help understanding the workout for XC. How much mileage and AT?

@MattyEPC

8 жыл бұрын

+Jayson N. Gardner, M.Ed. It really depends on your level and what training phase you are in. If you are new to XC then you are going to get good return on this type of training. Try adding in 1-2 AT training sessions per week to start with in your early speed phase.

I have a question for you. I am in the Army and what we do sometimes for cardio is do something similar to your 1:1 exercise. The only difference is we do a 60 seconds all out sprint that can be paced for the entire duration, then we walk for 120 seconds. I am medic but sports science is not in my scope of practice and I wanted to know if this is something that improves endurance. The Army has a bad habit of keeping outdated workouts. Thanks

@MattyEPC

7 жыл бұрын

Using the session you outlined would improve your endurance as long as it is progressed over time and it was coupled with other types of training (i.e. it is not the only training session that you do) which I am sure it is. How many intervals do you perform in a session and what other types of training sessions do you do?

@concode102

7 жыл бұрын

Matty Graham We do 10 intervals totalling to 30 minutes of cardio.

Hi My name is Ridzuan How about run uphill for distance 100m in high intensity. That good for VO2max and AT. Please advise Thank you

@MattyEPC

8 жыл бұрын

+Ridzuan Ali Depending on the recovery intervals these types of intervals could be used to develop your VO2max or AT.

VO2max is very trainable, but it takes a long time. Read an article by a coach (can look up his name if wanted) who trained a triathlon athlete who started working with him at VO2max of 53. After 3 years, this got up by 40 % (74)!

@MattyEPC

Жыл бұрын

Yes you are right VO2max is trainable but not as sensitive to training as threshold.

@lowzyyy

Жыл бұрын

I dont believe in that story

Quick question, jope you or someone else can enlighten me, vo2 max, those max efforts, won't you be working anaerobically? don't we have to keep our heart level to a certain level, 60% for example to stay aerobic for vo2?

@burimhana3542

5 жыл бұрын

Norton, VO2 max is not aerobic, you are right. It is actually the max volume of oxygen that one person can use, and in the lab it is established after the maximum effort, during a test starting from a slow speed up to the max speed (effort). For example, at a lab it can be measured ones anaerobic threshold that could be e.g. 12 km/h (and this is around 70-85% of the VO2 max, depending on the level of a person) but his/her speed at VO2 max is thus around 15km/h.

Can you help with the best ways to reduce ground contact time. Sprinter . I read a sprinter with that short stride average ground contact is .09 and a distance runners foot is on the ground .15 seconds. in theory we can reduce the 1000 meter time by 10 seconds with only a .02 foot speed correction.

@MattyEPC

6 жыл бұрын

Hi Al, Yeah it is an interesting area alright. Working on a faster turn over or stride rate can really help endurance runners improve there speed. Try including some shorter faster neuromuscular focused training to help develop this.

2 questions. 1) Does increasing my anaerobic threshold to its absolute max, say 90% (i've never done it before so I dont know what its actually like) help improve my performance in non-sporting activities, e.g. solving maths equations, or working in a sedentary job? 2) Is Vo2 max linked with HDL cholesterol levels in the body? I.e. the lower the HDL cholesterol levels I have, then the higher my anaerobic threshold is going to be. I'm guessing it is because the more efficiently blood can travel around the body then the higher my anaerobic threshold is going to be, right?

@MattyEPC

6 жыл бұрын

Thanks for your questions mate. I covered these in last weeks podcast. You can check it out below. kzread.info/dash/bejne/ipmH1piQeLTcmrw.html

Hey Matty, in your opinion what are the most interesting intervals for lactate treshold for a mma fighter ? Also are long runs enough to " increase " vo2 max ?

@MattyEPC

2 жыл бұрын

I am not a combat sport expert but I think for an MMA fighter it would be better to work on lactate capacity and tolerance work rather than threshold. i.e. sets of shorter harder efforts 15-45 secs with short recovery's ~ half the work time. For untrained/ low trained individuals long runs seem to be enough to increase VO2max. In trained individuals higher intensity intervals work is needed.

@Polishlancer

2 жыл бұрын

@@MattyEPC Thanks for your answer !

@MattyEPC

2 жыл бұрын

@@Polishlancer No worries at all mate. All the best with your training and competition.

Question about VO2max training: is it important that the ratio is 1:1 as opposed to a greater recovery time? Would a say 1:2 ratio, where rest exceeds the work time be just as effective?

@MattyEPC

2 жыл бұрын

When you take longer recovery intervals your oxygen consumption rate drops low meaning that in the next interval it takes longer for it to return into the effective training zone. The 1:1 ratio allows you to maximize this so you accumulate more time in the effective training zone. I hope that makes sense.

@EmmaStoreySaxophone

2 жыл бұрын

@@MattyEPC Thank you for your reply and making these clear video explanations. I am new to running and your channel is very helpful.

@MattyEPC

2 жыл бұрын

@@EmmaStoreySaxophone You are welcome. All the best with your running.

Interesting, what do you think of using the Bruce treadmill protocol for improving VO2?It starts at grade 10 and speed is 1.7 and every 3 minutes the grade increase by 2 and the speed increases to 2.5, 3.4 4.2 5.0 every 3 as well? I use this myself because in 2002 at age 46 I had open heart surgery, a 4x bypass and need to take the tests every few years since I am a better than average patient, I like to improve and looking for the best way to increase my time.

@MattyEPC

8 жыл бұрын

+jim dandy Like you say the Bruce test is designed to test your VO2max. As such you are only at your VO2max for a short time at the end of the test. This in itself will give you some increase in VO2max depending on your fitness level. How has your improvement been going?

@zxtenn

8 жыл бұрын

+Matty Graham Hi Matty, thanks for the reply and concern- I would say it has been SLOWLY increasing, for my age [60] I would say my fitness is above average. I am sure if I trained more intensely and frequently it would increase a bit faster but I need to work and cant ride or train on the treadmill as often as I should/could. I used to be much more into anaerobic [weights] than I am now but I am making the transition for much more aerobic to up my endurance and climbing on the bike. Last Thursday I went to the gym and did 6 sets of squats 15 reps with under 2 minutes rest each set then I went riding Sunday up some mild hills and actually I felt ok after the 1st few miles, I could drop maybe another 10 pounds or so, judging by the time I can do on the Bruce test and their conversion to VO its low 50's. When I work my legs now at the gym I try to keep reps high as in about 20 so I build endurance not just strength. Do you have any opinions on beets and its juice for increasing stamina? I have been eating a few jars a week lately and drinking the juice as well- I have read various info about beets

Why not take even longer on the rest for the VO2 max intervals if the goal is recovery to then achieve that big effort on the next rep (as you suggest)? You suggested that the "longer " recovery was needed. That sounds like fast rep (speed) workout logic to me? Why keep the VO2 rest to only 1:1? Are we trying to keep the heart rate up between reps? Thanks,

@MattyEPC

3 жыл бұрын

If we start to take longer your oxygen consumption (VO2) starts to drop (can be seen as a drop in heart rate as well) too low meaning that it then takes too long for it to get back up in the the effective training zone in the next interval. Does that make sense?

@michaellincoln2117

3 жыл бұрын

@@MattyEPC makes sense. the

Hi, if I'm doing A.T. at zone 4, 150-160 bpm for 2 mins , do I have to reach the zone first and then start the 2 minutes? Thanks

@Andy-eh2dr

5 жыл бұрын

Yes? What would be the other option?

@MattyEPC

4 жыл бұрын

The interval starts when the interval starts, not once your heart rate reaches the zone. There is a lag in heart rate response compared to work load. Even though your heart rate will still be making its way up to the training zone you will be working at the intensity with all of the underlying physiological processes happening in your body. I hope that makes sense.

My goal pace for 5K is at least 8:00 per mile. Been awhile since I did.Coming back from injuries. I'm going to do quarter miles on the track, hopefully 2:00 or better per lap. I'm wondering whether it's better to do less laps, no more than 4 - 6 laps but less rest, so maybe leaving on the 3:00 mark or instead do more laps, 6 - 12 laps but leaving every 4:00? I've done a 100 meters & .15 of a mile reps, but mostly non stop runs, averaging 8:30 ( 2 miles or less) - 9:30 + per mile. My race is next Saturday, Nov. 5th, on the beach. Any suggestions welcome. Thanks.

@MattyEPC

7 жыл бұрын

The body responds really well to change. So with this in mind try doing both sessions so you mix up the stimulus you are giving your body. Higher intensity and longer exposure (more reps). Best of luck with your training.

How often to do these workouts per week

@MattyEPC

4 жыл бұрын

Start with 1 session per week. Once you do that for a few weeks work on upping that to 2 sessions per week. This is assuming your are performing aerobic training as well.

Can high altitude training or living increase Anaerobic Threshold?

@MattyEPC

3 жыл бұрын

Depends on how it is done. Going to altitude can actually lead to detraining because of the decrease in training capacity at altitude. This is why the live high and train low method is often used.