And this.

Stuff you knew about your heart rate but probably forgot during your last ride.

Instead, use external and internal load in combination.

Adhering too strictly to a single intensity parameter can quickly backfire.

Because intensity zones shift with increased duration.

The remaining decks.

6x10 min threshold x2 every week.
12x3x30/15 HIIT on Wednesdays
Fast-paced 3h group ride in the weekend.
Lifting heavy weights x2 per week.

You’re in your 50s, busy job and a family. And you wonder why you don’t progress.

You’re doing WAY more intensity than you’re able to adapt to!!!😵

Could well be. Indeed, there is some overlap between z1 and z2 definitions.

Curious to see that elite coaches behind nearly 400 international championship medals prescribe mostly zone 1 training.

Not zone 2.

Is it a sport-specific issue?

Is it an overlap of zones?

The vast energy cost of the W pros produce close to VT1?

If you have any ambition of reaching the higher levels in your sport…

…or even just breaking through a performance plateau…

you MUST understand this concept 👇🏻

Day 2 in Calpe and results from my 7 month de-training study just in.

We observed that fitness is very much a recency thing. This aligns with reports from other parents (1).

Future research should elucidate how the $€%# to keep up training with children.

1. Other parents

Hello, Calpe 🇪🇸

Experiment and learn your response!

Another paper on zone 2 training that neatly demonstrates the great variety in responses of differen intensity markers.

In my opinion, yet another reminder for why you shouldn’t rely on one intensity marker (or generic %HR or %FTP ranges).