Michał Rozmys - Training to Lactate Threshold

Michał Rozmys placed 8th at the Tokyo Olympics 1500m and is now preparing for the European Indoor Season. He and his coach are both Iten veterans and have been coming here on training camps for years. In this episode, they take us through Rozmys' first proper speed workout after his endurance training, we go over lactate testing and how to adapt a workout accordingly, as well as a detailed look at warm-up, and mobility, pre-session routine.
Session: 8x 800m (Rest 2:15)
300m ; 200m ; 100m (1x)
Congratulations to Michał who became a father on Monday!
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Sweat Elite Instagram: / sweatelite
Filmed and edited by Angus Teeton (Sweat Elite): / angusteeton
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00:00 - Start
01:15 - About Michal
03:20 - Mobility
04:18 - Adapting to Lactate
05:09 - More Warm Up
08:00 - Full 800m
10:53 - Session
12:55 - Checking Lactate
13:44 - Session
16:02 - Checking Lactate
16:46 - 300m
18:15 - 200m
18:55 - 100m (Finish)

[@christiancabahug5053]

Matt and his partner deserves a million subs already. They never sleep just to provide amazing content for us!

[@sweatelite]

Whats sleep?

[@christiancabahug5053]

@@sweatelite Exactly! :)

[@angusteeton6918]

@@sweatelite I came here to reply exactly this! Beat me to it Matt

[@ChristianCabahug]

Best in the game 🔥🔥

[@Ignorantedelavida_]

only watching the warmup u can tell hes truly elite. He nailed it every drill.

[@markivanov2593]

That's right baby, based on warm ups he is absolutely superior...

[@plsioidjfsiyy]

silky smooth, that warmup says it all...complete fluidity and control

[@mattkolodziej9407]

tak jest!! Polska górą!!

[@pilothussaininfuture1638]

I really like to watch your videos before I sleep.. because it make me forget how tired i was in my training.. and looking to be better at the next day … I really hope u continue in this videos

[@lavs8696]

i love this tier of runner because they are so transparent with their workouts. michal has a new fan and I hope he kills it next year

[@laurenmillyx]

would love to a see a video on how the elite athletes fuel during the day for different sessions and different training types; and also how they recover

[@vinhnguyen7142]

@Angus Loved how you followed him for a full circuit around the track without a single edited cut. That put me in a trance.

[@seatownfan]

Great video! Thanks Sweat Elite!

[@hellojose9h]

This is amazing

[@georgenowak8854]

This man always a machine at Lornah’s track

[@guoshengng5180]

He‘s running form ，damn，so fxxking perfect~

[@werdup3000]

Cant get enough of this guys warm up!

[@AwesomeJenkins]

Such a cool warm up! These videos never fail to impress and I am gleaming new workouts plus learning about HEAPS of new runners!!

[@NikSpringer]

I’ve got a lactate threshold workout later and this video is psyching me up!

[@TheFODRunner]

Love this one! What a nice guy and a nice coach! Really interesting to learn a bit more about lactate testing during running too 👌

[@4thelongrun131]

Loved this video, enjoy seeing the science behind these runners, kinda like the ingebrigsteins

[@kamilkochel6673]

Nasz rodak Polak 🇵🇱🇵🇱💪 Polska 🇵🇱 Michal the great runner all of the time !

[@brunooliveira1597]

Super high level of focus.

[@sunnydays5581]

he has a nice turn of speed, 8th in the fastest 1500m in Olympic history is an acheivement, Many notables didnt even make the final. Good luck to Michal in the upcoming season

[@mateuszkaczmarek4242]

Michał kozak !

[@markivanov2593]

Awesome 🔥🔥🔥

[@arceus54321]

his mobility + drills were so smooth. awesome video angus

[@sweatelite]

You can tell Michal is a pro. Such class! Thanks for the comment mate!

[@greghill1609]

Really great video, Matt. Enjoyed this one immensely. Very interesting to see this guy knocking out a very big day.

[@sweatelite]

Thanks Greg! Videos out of Kenya are all Angus right now instagram.com/angusteeton

[@jacobreesmontgomery]

those drills were satisfying damn

[@alexmiddleton5257]

Perfect form

[@cakej1]

Ingebrigtsen kind of day. Double threshold days got me in super shape this summer.

[@na-dk9vm]

Would you mind, giving a rough outline of the workouts you did both morning and evening please?? Just so I get an idea.

[@cakej1]

@@na-dk9vm Sure. I'm 44, so I only did double session once a week, but morning I did 5x6:00 at threshold pace. Started with 2 minutes jog rests and each week brought rest down 15 seconds until I was at 45 sec. Then I went back to 2 minutes rests and increased pace slightly. PM I switched between 8x1000 and 25x400 a hair faster than threshold pace. Took 60 seconds rests. Later on for morning sessions I did some 9 and 12 minute pieces as well. Once a week I'd do Ingebrigtsen hills, so 2x10x200 hills. After a month I'd rotate this every other week with their 10x300 workout. Gotta keep everything controlled for threshold days. They end up being 18-22 mile days with warm-ups and cooldowns

[@na-dk9vm]

@@cakej1 OK man. And during /after this training, what was your pb 2 mile time??

[@cakej1]

@@na-dk9vm OK, so I ran a 12.1 mile night race on dirt and ran about 3:30km pace. I did a 1500 solo in 4:31 and a solo 5k time trial in 16:12. I'm guessing I could have run under 10 for 2 miles. I planned on having a great fall, but slipped on some steps and tore my medial meniscus and just had knee surgery 4 weeks ago. But before I slipped I was doing 6 minute pieces at 3:25km, 1000s at 3:18-3:22, and got 300s down to 49-50 seconds. Even with torn meniscus I ran 42 something at US masters 12k champs in September. With no power on that leg and pain almost unbearable. So it got me into great shape. Been biking and pool running since surgery, hopefully I can jog by Christmas. Then it's full on back to Ingebrigtsen training. Younger years I've run 2:22:22 marathon. 2010 Hyannis Marathon. 1000-1500 guy in college, marathoner at Zap Fitness, 2018 us masters indoor 1500 champ running 4:19. But Ingebrigtsen training is best training I've ever done.

[@na-dk9vm]

@@cakej1 you've great times man, serious running. Is there an ingebritsen training plan anywhere to download for free??

[@sleepingboy428]

Nice!

[@gregs3301]

Thanks for the video 👌 Brilliant. The coach is just counting a few seconds before every split is taken so Michał understand if he is on the pace or not. Also interesting that coach Kostrzeba ride the bike along with Michał not in the front of him. The coach asked him in the middle of the workout if Michał wants him to ride in the front of him. Watch European Indoors 2021 final 1500m when Michał was pushed by Ingebritsen and Jacob stped out off the track and was DSQ. Later on Ingebritsen team threteaned EAA that if they approve DSQ Jacob will withdraw from 3000m. So finally some anonymous EAA commission overturan and overturned judges decision. All the best to Michał and his coach Jacek Kostrzeba 👌💪👍🔝

[@stuartwalker6786]

Insane day!!😵

[@yhmex]

Bardzo ładnie. Dobry trening.

[@tufornai]

my future kids will be forced to watch this channel instead of baby shark

[@roustabout4fun]

I want some of that...depends on...how bad and I am will willing to work...to get more racing fit for 20duce. (nice motivation video-by Example) Fun to see the elite. Effort...we all can do.

[@mpumimkumbeni7231]

Ooh quality

[@MusicBankz]

Iten is the best place to train in the world

[@Bruno-dj7th]

What a video

[@asdfjkl428]

Like to see the warm-up .

[@janmichalski8888]

POLSKA GÓRĄ!!!!!!!! 💪🔥🔥🇵🇱

[@kilamark]

Whenever I see a runner touching his/her heels to there butt.. I need a video on how to run like that! 🤣

[@georgenowak8854]

core and glutes work will do wonders my friend

[@mikoajczeronek8605]

POLSKA GUROOOOOM

[@SashiKiVines]

Love from India 🇮🇳🇮🇳🇮🇳🇮🇳

[@patpatson9201]

The only track in Iten that is not that crowded! 1000shillings is way too expensive Lornah 😎😊

[@darekz9659]

I to mi się podoba... ;-D

[@KalyanSingh-lk4sx]

Jai ho

[@yahyafajar7164]

Damn

[@fidru]

why am I gasping for air after an all out 100 or 200 after my training session and he's not?

[@nathanpresswood15]

LeTtTtTtTsSsSs GoOoOoOooOo

[@rexsyue]

100m for 11 : 47 without the spikes , wow!!

[@runzization]

👍 1:10 🐐

[@shaneoconwell2945]

I hav a qwestin guys;I'm foreteen and I jus stared traning fore my skools runing team. I ran 11 miles in 4 hours today an my legs are relly hurt now. I haven't never run so idk wut I'm down wrong. Halp?

[@filiptoul]

16:40 quite funny that 10.1mmol is considered low :D With the 10x1km in the morning I would definitely not let him continue

[@martinodea1292]

Bike move out one more half metre🙈

[@eliterunners2425]

Please make a video on Cole hocker and Cooper teare

[@dastolh]

Why check 2 minutes after the effort? The body eliminates lactate at a fast rate during a period of rest. The best way to control the intensity is surely to take the test right after the effort?

[@4thelongrun131]

Th hats what I thought too

[@mattkolodziej9407]

He explained that in the video, that the most accurate result for him is after 2mins. It is very individual.

[@dastolh]

@@mattkolodziej9407 not really. The reason we don't go over AT when training at an intensity close to it is because the body eliminates lactate. When resting there's no big energy use and therefore the amount of lactate will reduce almost exponentially (just like how your lactate increases exponentially after you go over your AT).

[@mattkolodziej9407]

@@dastolh I am not expert on lactate readings etc. I was just saying what I took from the video. Drop Michal a message on instagram, maybe he can explain it why they do it that way.

[@kuba_runs]

it's individual, he said that this is the best time for him

[@alex9046]

Polska gurom

[@Cienki_Bolek]

Michał was afraid to show off too much while You recording:)

[@cooperneeble2712]

10x 1k in the morning, then this? What?

[@toprightchannel3080]

nick willis

[@markivanov2593]

Midfoot, overpronate inside, I put on slow motion video

[@user-pb4bg9nl9b]

Borkowski come on

[@culturalivrosetc5259]

Training to lactate? Am I reading it wrong???

[@senq10s13]

Kurde faja wkoncu jakiś polak

[@vikeshdagur]

Soo fast .....

[@vikeshdagur]

Like me 😁