Why You're Not Improving Your Vo2max Or Losing Fat With Cardio - Chris Hinshaw Explains
18 Jun 2024 (3 months ago)
Intro
- Zone 2 training and high-intensity training are often misunderstood.
- High-intensity training provides immediate but unsustainable improvements.
- Zone 2 training focuses on heart rate-driven stimulus, but neuromuscular adaptation is more important.
- Speed at a particular heart rate is crucial for endurance performance.
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Zone 2 Cardio
- Zone 2 heart rate training is recommended for improving aerobic fitness and recovery, but there are many different formulas to calculate it and individual variations.
- A metabolic test is the most accurate way to determine your true Zone 2 heart rate.
- Zone 2 training should be done at a low intensity, with a minimum of 20 minutes of continuous work.
- The goal of Zone 2 training is to build foundational volume and endurance.
- Slow twitch fibers are responsible for endurance activities and are recruited first during exercise.
- Fast twitch fibers are recruited when slow twitch fibers fatigue and are used for high-intensity activities.
- To improve endurance, gradually increase the volume or speed of your workouts while staying within the target heart rate zone.
- Elite marathon runners develop their aerobic capacity by running a lot of volume at an easy pace.
- Endurance is only difficult when encountering obstacles, while the rest is just waiting.
- Fast twitch fibers are essential for acceleration and finishing when speed is needed.
What To Do If You're Not a Runner
- For those who aren't runners, the principles discussed can still be applied to walking for health and fitness.
- It can be challenging to accept that running may not be the best option and that walking may be more suitable.
- A recommended program involves using a Ruck (backpack with weight) to elevate the heart rate to Zone 2 while walking.
- The weight added to the Ruck is based on the individual's walking speed to achieve the desired heart rate zone.
- Instead of focusing on speed, it's important to establish a natural Cadence or step rate.
- Fast Cadence is 10 steps per minute faster than the natural Cadence.
- Gradually transitioning from Fast Cadence to Slow Cadence helps improve walking speed.
- It's essential to challenge oneself and not always walk slowly to improve overall fitness.
HIIT
- The 80/20 rule for high-intensity training involves spending 80% of the time below the lactate threshold (Zone 2) and 20% above it.
- Lactate threshold (LT1) represents the maximum sustainable pace beyond which the body cannot recover and will eventually fail.
- High-intensity training should primarily focus on staying below the lactate threshold to enhance adaptation and performance.
- The three-mile test is a more reliable indicator of sustainable speed and capabilities compared to the mile-and-a-half test, which measures maximum oxygen usage (VO2max).
- Improvement in lactate threshold can be limited by the need for more speed, strength, power, and high-intensity work, or by the need for better recovery, endurance, and stamina.
- Maximal work capacity is highly dependent on the ability to recover.
- Athletes with a strong aerobic base may require additional focus on speed, strength, and power output to become more well-rounded.
- Athletes with exceptional speed or power, like Usain Bolt, should prioritize improving recovery rather than building an aerobic base.
- Active recovery methods, such as slow jogging after a sprint, can help athletes develop the ability to accelerate the removal of fatigue.
- The rate of heart rate reduction after a workout serves as a valuable indicator of aerobic fitness.
The Right Amount of HIIT
- High intensity is defined as V2 Max, the maximum ability to utilize oxygen.
- V2 Max is specific to the muscles being used, so a test score in one movement doesn't apply to others.
- High intensity is classified as anything that can be maintained for under 6 minutes.
- For example, if you can row at 300 watts for 6 minutes, then anything at or above 300 watts is considered high intensity.
- Recovery is half of the high intensity number, so in this case, it would be 150 watts.
- A good workout structure would be alternating between 1 minute at 300 watts and 1 minute at 150 watts.
Is Intensity or Recovery Time More Important?
- Maintaining the intensity of high-intensity intervals is more important than having a specific amount of rest.
- The purpose of the workout should determine the intensity.
- Targeting maximum aerobic uptake (VO2max) is crucial for overall physiological adaptation.
- Active recovery at half the intensity helps maintain a higher heart rate and creates more adaptation.
- Lack of adaptation means the workout is not effective and may cause regression.
- Varying the intensity and volume of workouts is necessary for progression.
- Gradually increase the work-to-rest ratio and duration of high-intensity intervals.
- The best in the world are challenged by five rounds of three minutes on and three minutes off.
- Changing the domain (e.g., cycling to sprinting) can add variety and challenge.
- RPE (rate of perceived exertion) can be used to gauge intensity during workouts.
- High-intensity workouts should only make up 20% of total training time.
- Sprints (sled, hill, flat) can be incorporated into high-intensity training.
- High-intensity workouts may be done every fourth or fifth workout.
RPE
- RPE (Rate of Perceived Exertion) is a subjective measure of how hard you are working during exercise.
- RPE can vary based on mental, emotional, and fatigue factors.
- It is important to understand how your coach defines RPE before following a workout plan.
- Chris Hinshaw provides a table that defines RPE from 1 to 10 based on factors such as talk test, breathing, and steps taken per breath cycle.
- Walking pace is defined as RPE 1, slow jog as RPE 2, zone 2 workout between RPE 3 and 4, 5k around RPE 5, six-minute test around RPE 8, anaerobic type tolerance workout as RPE 9, and maximal sprints or T as RPE 10.
Finding What Works for You (program personalization)
- Personalization is essential in programming workouts and nutrition plans, as blanket statements may not apply to everyone.
- Optimization should come after building a solid foundation, and sometimes it's necessary to focus on the basics, even for experienced athletes.
- Slow twitch fibers are often neglected in training, leading to untapped potential for strength and endurance.
- Going full gas every day is not sustainable and can lead to burnout, while the inability to delay gratification can hinder progress in fitness and other areas of life.
- Tapering should not lead to calorie restriction, as rebuilding requires adequate fuel.
- Precise and applicable running workouts are crucial, even for athletes aiming to win the CrossFit Games, and running with someone more experienced can lead to training the wrong energy system.
- Be compassionate with yourself and understand that slow and steady progress is necessary for improvement, and slow running and walking should make up 80% of your training.
Where to Find More of Chris' Content
- Chris Hinshaw's website: capacity.com
- Partnership with High Rocks
- Chris wrote part of High Rock's level one course
- Teaching High Rock's aerobic capacity course