Maximilian Hoflich on Training Intensity and Testing

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.148 Maximilian Hoflich3:30 meet Maximillian Hoflich of Polite Coaching6:15 the very basics of beginning an endurance training program9:15 starting to think about eliciting specific metabolic responses during training10:00 stimulus response model10:45 the 3-zone model of intensity12:30 a muscle fiber utilization model of training intensity (in a 3-zone model)Zone 1 - exclusively type 1 (slow twitch)Zone 2 - beginning to use type 2a (aerobic fast twitch) on top of type 1Zone 3 - heavy type 2a use as well as potentially some type 2x in very intensity bursts18:30 the value of developing the aerobic system for endurance athletes19:30 why bother controlling and monitoring training intensity?21:45 defining ‘the‘magic’ zone 223:45 determining the top of zone 2 (VT1, LT1)First appearance of excess CO2 during a VO2 test using a metabolic cartFirst lactate rise observed during a lactate step test32:45 goals for lactate values during ironman training35:30 triggering an improvement in Z2 power High volume trainingSubstrate availability can be used to enhance shorter bouts of Z2 training37:30 using a combination of power and HR to gauge progress in Z2 trainingUsing this metric to gauge training load during longer efforts - up to 80% of HRmax for Z2 work in fit individualsConfounding factorsHR-limited Z2 validation testing42:30 the role of RPE44:30 training Z2 when training time is restrictedSOME CHO restricted training may be useful, but care must be taken - especially for female athletesUsing Z2 training during life-stressful situations49:30 defining the second intensity threshold (VT2, LT2, MLSS, CP)It is possible to maintain work below this point for a relatively long periodCombustion of CHO increases rapidly as athletes approach this threshold and more type 2a muscles are usedThese ‘thresholds’ are more of a range than a fine inflection point56:15 determining MLSSAll-out time trials >30 minutesLactate minimum test following a max-effort ramp test63:00 training to improve time to exhaustion at MLSSSweet spot intervals at the lower edge of the estimate of MLSSOver-undersSome low cadence work ideally, stressing the type 2a fibers to improve their endurance67:30 work above MLSS - aka VO2max or HIIT Improving VO2max ceilingMost effective workouts for accumulating time above 90% VO2max may be longer intervals such as fast startsShort HIIT intervals like 30-30s may be less useful for long-endurance athletes with limited anaerobic / glycolytic capacities 74:30 should we be doing training in the aero position or sitting up - especially during VO2max intervalsFollow Maximilian on Instagram and get in touch through his website.