3 zone vs 5 zone training: heart rate, power and pace
3-zone vs 5-zone training models, heart rate vs power vs pace zones, and why cardiac drift makes your heart rate climb on easy runs at the same pace.
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Exercise snacks: 1-minute bursts and your fitness
Exercise snacks and VILPA, the 1-minute bursts of vigorous daily activity, are linked to lower mortality. What the studies show and how to fit them in.
HIIT vs steady cardio: which raises VO2max more?
HIIT or moderate continuous training? What meta-analyses say about VO2max and health, how low-volume HIIT compares, and how to combine both in a week.
How much training to improve VO2max? Volume vs intensity
How much weekly training it takes to raise VO2max, what dose-response studies show, how volume and intensity trade off, and sensible km per week by level.
How to increase VO2max without running: 7 options
How to increase VO2max without running, using cycling, rowing, swimming, stairs, incline walking or the ski erg, with pros, cons and a sample week.
Lactate threshold training: how to find and train it
What lactate threshold is, how to find your lactate threshold heart rate and pace, the best threshold workouts, and how Norwegian double threshold works.
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Rucking: does weighted walking raise VO2max?
Rucking means walking with a weighted pack. How load raises the oxygen cost of walking, what that may do for VO2max, and how to start safely.
VO2max heart rate zones: zone 5, zone 2 and how to set them
What VO2max zones mean, how to set zone 2 and zone 5 with % of max heart rate, heart-rate reserve or lab thresholds, and why age formulas are a rough start.
VO2max workouts: 10 sessions for running, bike and rower
Ten proven VO2max workouts for running, treadmill, cycling, assault bike and rower, with reps, intensity, recovery and a weekly plan to fit them in.
80/20 polarised training: easy most days, hard some days
Why elite endurance athletes do about 80% of their training easy and 20% hard, what the studies show, and how to apply it to your week.
Zone 2 training and VO2max: what it does and doesn't do
What zone 2 training really is, how to find your zone 2 with the talk test or heart rate, what it does for VO2max, and how to combine it with intervals.