thank you indeed.. this is the missing point in improving endurance running... i was starting to think about how fast pro runners are, they basically run a 5 k at 23 kph which is about 15,6 seconds for 100 meters or just over 30 seconds for 200 meters.. that's insane, many people cannot even run at that speed for 200 meters.. that's why you need to improve your speed reserve first then the rest

At 31:50 is exactly what I have experienced when I pushed hard continuously without truly having enough rest days. I was suspecting it was overtraining, but most material about OT all says if you are OT, you should find yourself at a higher HR with the same effort level. However mine is the opposite, when at low intensity it seems my fitness is improved, because at the same effort level my HR actually became lower, it seems a good thing, but problem is, even I push harder and harder, my HR just won’t go up, though I can perform “better” at low intensity as if everything is OK, I just can’t get to that high intensity for any extended period of time, the HR simply just won’t go up. When I force myself into the high gear, it feels like lactate or something just won’t clear, and my face became numb like the feeling when you get drunk. After a extensive research in the internet I only came across one or two articles talking about this parasympathetic things about OT and only superficial. Your stuff is really good, keep it up! Thank you.

Very informative. One question is if this applies also for the average amateur. If I only train 6hrs a week I tend to train more at or right below threshold and do more hiit to have a maximum benefit of my limited training time. Also because I have more resting time between sessions. Would that be wrong? (besides, 4hr@220w to call semi-fit at the age of 55 is a understatement imho).

The graphical visualization that you have produced (and other sports scientists) are great tools for training monitoring (eg HR variability, TSS, Rel.effort, watts, power curve, etc.) Until recently, I trained 100% by feel (go hard all the time) and gain knowledge from books and friends. The training systems of today that use handy graphics make it so much easier now to train and improve (assuming one puts in the time and effort).

Just another exceptional video, it covers so much ground and is explained in such clear and accessible language. There’s so much “noise” in social media, the press and content platforms like KZbin, with statements about endurance training that are either misinformed, outdated or just badly parroted. It’s wonderful to have direct access to information from someone that isn’t a “secondary/tertiary source”. I love that this clearly isn’t “just a job” for you but something that really drives you and that your mind is spitting out ideas that you need to scribble down while on long haul flights! I hope that you continue to have space and time to develop (and continue to communicate) these ideas and insights further 🙂👍

I always just assumed athletes trained at the same phase / intensity as when they compete. This is eye opening.

Looks interesting, I am still halfway through. I am curious - why do we pick VO2Max as a point and not FTP/CP/MLSS (yes, I know they are not 100% identical, but conceptually are pretty much the same). For instance the idea of W, D' or AWC/RWC seems to overlap with this one and as far as I have seen the data - athletes (or people in general) are very simular under Threshold (either FTP, CP, CV or MLSS) and quite different over Threshold. In the CP and FTP model the work capacity we have is also limited and many the ideas explained here seem to overlap. Not saying it's a bad thing to have one more angle/lens to look into human performance, just as far as I know the FTP and CP models are already pretty accurate at predicting performance under 1 hour. Maybe something to do with high intensity repeatability?

Jesus, so many words so little meaningful information. It’s like the KZbin version of reading Camus.

Interesting presentation, I think I need to rewatch it again more analytically. My understanding is that in cycling it is typically understood that increasing an athletes VO2max (aerobic power) decreases VLAMax (anaerobic power) and vice versa. In light of that, I’m unclear how the “ASR” can be usefully increased without decreased aerobic performance. I’m also unclear in the example given as to the relevance of “percentage of MSS used in an anaerobic effort” as a useful measure of durability (top down) as opposed to “percentage over aerobic threshold” needed (bottom up) in terms of determining how sustainable the repeated efforts are - the decision to look at the former seems arbitrary?

I would like to see how body core temperature and muscle glycogen availability influence the drift of intensity over long aerobic sessions. And further do interventions to maintain body core temperature and muscle glycogen availability, includingFat adaptation, can perhaps ship the line back to the left so to say. I know when your presentation you said that you were maintaining a good fan during a long session. However, in my experience there’s still heat accumulation despite having good ventilation. There are Noninvasive body core temperature measuring devices that are available now that are very reliable and sensitive that we could look at internal body core temperature and its relationship to this drift over time

Thank you!

Thanks for sharing this!

Awesome video!

Well worth a watch!