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interval training question
Here is a question I've had for some time, maybe someone can answer: In doing maximum intensity intervals of say 3 minutes I start with a heart rate of around 110 or 120 and struggle mightely to bring my heart rate up to 175 or 180 in just 3 minutes, so that only a fraction of the 3 minutes is actually spent at goal. (my maximum ht rate is 186) Naturally after I'm at the third or fourth interval its a bit easier but still only a part of what I'm counting as the 3 minutes is spent near maximum heart rate. Is this correct or should one be spending the whole 3 minutes at goal and not even count the time leading up to it?
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#2
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interval training question
On Apr 21, 5:52*pm, Ed Miller wrote:
Here is a question I've had for some time, maybe someone can answer: In doing maximum intensity intervals of say 3 minutes I start with a heart rate of around 110 or 120 and struggle mightely to bring my heart rate up to 175 or 180 in just 3 minutes, so that only a fraction of the 3 minutes is actually spent at goal. (my maximum ht rate is 186) Naturally after I'm at the third or fourth interval its a bit easier but still only a part of what I'm counting as the 3 minutes is spent near maximum heart rate. Is this correct or should one be spending the whole 3 minutes at goal and not even count the time leading up to it? -- Ed Miller Often with shorter VO2 max type intervals you need to rely more on you RPE (rate of perceived exertion) than on your true HR. HR is more important for LT (lactate threshold) intervals, because they are a little longer and you're trying to target a fairly narrow HR range. I usually only do 90 sec to 2 min max intensity intervals, because I find that longer than that and I'm not really performing VO2 max work (I'm holding back just a bit, not actually training VO2 max). Also, full recovery between intervals is important in these workouts, because you're not training your recovery speed (That's an LT workout), you're training your VO2 max. Cheers. |
#3
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interval training question
On Thu, 22 Apr 2010 00:52:40 +0100
Ed Miller wrote: Here is a question I've had for some time, maybe someone can answer: In doing maximum intensity intervals of say 3 minutes I start with a heart rate of around 110 or 120 and struggle mightely to bring my heart rate up to 175 or 180 in just 3 minutes, so that only a fraction of the 3 minutes is actually spent at goal. (my maximum ht rate is 186) Naturally after I'm at the third or fourth interval its a bit easier but still only a part of what I'm counting as the 3 minutes is spent near maximum heart rate. Is this correct or should one be spending the whole 3 minutes at goal and not even count the time leading up to it? I agree with MT Nordic and have some questions, if you don't mind: what are your goals in doing level 94-96% of max intervals in general and at this time of the year? How old are you? What is your lactate or anaerobic threshold? Gene |
#4
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interval training question
On Apr 22, 6:10*pm, wrote:
I agree with MT Nordic and have some questions, if you don't mind: what are your goals in doing level 94-96% of max intervals in general and at this time of the year? How old are you? *What is your lactate or anaerobic threshold? Me three. IMHO those who "must" do max intervals also "need" a coach. For everyone else, it is probably better to stick to a suitably adjusted dose of the Norwegian medicine, i.e. those 4 x 4 min (3 min active recovery) where HR *at the end of the first rep and towards the end of the next reps* is somewhere between 90% and 95% HRmax and where the general idea is to do the last meters of the last rep as fast as the first one. I believe there is some value in "going for the max" occasionally, but for most folks that would be maybe once a month in for instance in a single uphill rep that is just long enough to reach the max - or in a sprint against your favourite "enemy" in a local AG race:-) Anders |
#5
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interval training question
The Norwegian Olympic Committee's Top Performance Group put out a book
about endurance training several years ago. I have a couple of PDFs that Torbjorn Karlsen circulated summarizing it, one of which has a table showing workout levels 1-8 (yes 8, 6-8 being purely anaerobic and of short total duration, and primarily used in other sports). Here's a sample - and remember these are for elite or developing elite younger athletes in athletic training schools (and individuals will vary a bit): Level % of VO2max % of max HR Lactate (mmol/l) Total Duration 5 94-100 92-97 6.0-10.0 15-30 min 4 85-94 87-92 4.0-6.0 30-50 min 3 80-87 82-97 2.5-4.0 50-90 min 2 65-80 72-82 1.5-2.5 1-3 hrs 1 45-65 55-72 0.8-1.5 1-6 hrs Note that about 4.0 mmol/l is usually used as the lactate (or approx. anaerobic) threshhold. Gene On Thu, 22 Apr 2010 23:07:57 -0700 (PDT) Anders wrote: On Apr 22, 6:10*pm, wrote: I agree with MT Nordic and have some questions, if you don't mind: what are your goals in doing level 94-96% of max intervals in general and at this time of the year? How old are you? *What is your lactate or anaerobic threshold? Me three. IMHO those who "must" do max intervals also "need" a coach. For everyone else, it is probably better to stick to a suitably adjusted dose of the Norwegian medicine, i.e. those 4 x 4 min (3 min active recovery) where HR *at the end of the first rep and towards the end of the next reps* is somewhere between 90% and 95% HRmax and where the general idea is to do the last meters of the last rep as fast as the first one. I believe there is some value in "going for the max" occasionally, but for most folks that would be maybe once a month in for instance in a single uphill rep that is just long enough to reach the max - or in a sprint against your favourite "enemy" in a local AG race:-) Anders |
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interval training question
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#7
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interval training question
On Fri, 23 Apr 2010 20:26:20 +0200
Terje Mathisen "terje.mathisen at tmsw.no" wrote: wrote: The Norwegian Olympic Committee's Top Performance Group put out a book about endurance training several years ago. I have a couple of PDFs that Torbjorn Karlsen circulated summarizing it, one of which has a table showing workout levels 1-8 (yes 8, 6-8 being purely anaerobic and of short total duration, and primarily used in other sports). Here's a sample - and remember these are for elite or developing elite younger athletes in athletic training schools (and individuals will vary a bit): Level % of VO2max % of max HR Lactate (mmol/l) Total Duration 5 94-100 92-97 6.0-10.0 15-30 min 4 85-94 87-92 4.0-6.0 30-50 min 3 80-87 82-97 2.5-4.0 50-90 min 2 65-80 72-82 1.5-2.5 1-3 hrs 1 45-65 55-72 0.8-1.5 1-6 hrs I don't know exactly why, but there's obviously some sort of (strong!) training effect he The norwegian international/world cup orienteering team can typically run for an hour in the forest at 90-93% of Max HR, i.e. the top end of level 4 above. Personally I have done 80-minute competitions at 90% of max, and 25-30 min at 93-94%, but only while orienteering, which I've been doing competitively for 40+ years. Plain running or skiing results in a significantly lower average heart rate at the same psychological effort level, i.e. "run or ski as fast as I can for as long as possible". With training, the HR at which 4.0 mmol/l is reached rises and the HR/lactate curve beyond that becomes less steep. That allows greater time to be spent at level 4. I have a ~60 yr old friend, definitely a middle of the packer or further back, who trains a lot and skis long races in the low 90%s, while me, with an "Olympic level" VO2max (age adjusted), average more in the mid to upper 80%s. There definitely seems to be genetic/metabolic differences that way, in addition to differences by training and type of activity, as you mention. Gene |
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