Mark Cavendish was chucked off the UK Elite Performance programme because his ramp test numbers were too low. But historically even his recovery rides are over 2 hours in duration. So yes, the lab tests did not capture his ability to put out 1600 W on the Champs Elysees at the end of a 3 week race!

If I were Dr Seiler, I’d end all my KZfaq videos with, “and thank you for coming to my Ted Talk”

I am 62 y/o now. After 30years off the bike I started cycling again at 58y/o using high intensity interval training. Had great results in the first two years but then no improvements just bouts of nonfunctional over-reaching and then repeated burn out. At 61 I was going to quit but by chance I came across the POLARIZED method of training and it saved my cycling life! Great results this year, steady improvements with no significant overreaching episodes. I am able to hold a relatively high fitness level (CTL) and continue to improve. Thank you Dr. Seiler!

Love your training approach, made me a much better athlete in a rather short time!

Stephe, You are great! You can synthesize complicated things in a simple way. You're perfect. Thanks again.

Awesome video sir, I liked the final thesis you made about lit being your platform for the high intensity. Will most definitely watch more videos and hopefully it will help me as an athlete. Thank you!

Thank you Stephen! It makes me really helpful those videos to overcome this quarantine

Thanks for this - very practical presentation - I now know what I need to do to test my drift and work out the right intensity/time. Thanks!

When i'm training LIT now, I have learned to go out with hidden HR and hidden power. My only mission: don't go out too hard, feel my legs and aim for whatever pace I feel i could literally hold all day. This discussion should not be carried out without careful control of recovery status and nutrition. For me personally, I know that my power/HR and RPE correlation depends rather heavily on my nutritional effectiveness. If i'm under-fed, or glycogen depleted, I feel that my "go all day by feel pace" turns out to have a average HR at 70% of HRmax. but on the other hand, If i fuel well prior to ride, and I take 60g-70g of sugar every hour, my "go all day by feel pace" ends up at average HR of 75%-79% of HR max and my power is naturally considerably higher. So basically i think that with low intensity endurance training, we should just let our feelings be our guide and accept that our physiological readiness will have a great deal of influence on what specifically we can do for performance on a given day. And i really like to study the graphs like you describe: after my ride as a means to evaluate how my ride by feel pace was or if i was going to hit a wall. it's a powerful feedback mechanism right?

I’m so grateful for have this information from an expert! Thanks doc!

Brilliant presentation. just what i needed to see as i start my triathlon training and what endurance training zones i need to do. Thank you!

Wow. Thank you so much for sharing these insights. Looking forward to EnDuRA! :)

Love listening to you wherever it is. I started duathlon 1 year ago and was fortunate to reading about your method through the books and listening to you in the fast talk podcast since the beginnings. I've made huge improvements along this year and feel as fresh as a daisy even though I'm training big volume. Thanks for sharing your knowledge.

Excellent lecture on low intensity training. Thank you. Your last statement regarding the trainability of the drift and it’s impact on high intensity efforts is one that I’m anxious to hear more about. This is where the “rubber meets the road” for the aspiring racer. Will definitely subscribe to get the rest of the training story.

I've heard your podcast with Velonews (Coach Connor & Co.) and found them insightful but this visual presentation is excellent. Thank you for sharing your vast knowledge.

Absolutely amazing stuff

Stephen, I particularly liked this edition since it showed not only the HRR, which is a concept I thought of as being missing in the normal literature, it completely makes sense; but also the ration %HRR/%INEX_S which seems a real nice measure as it really quantifies hear rate drift.

What a super "video". I´m very focused on my cadio-drift and find it very interesting

Hi Stephen! Thanks for taking the time to post this explanation. I think the point Daniel Hernandez makes below is an interesting one, and something I've seen reflected in my recent endurance rides. Basically, after a café stop with a bit of cake and some coffee, I see my heart rate rise and stay elevated. Each time that's happened however, the opportunity to fuel and have some coffee actually reduced perceived effort, even making a slightly harder output feel easier. In the end, I don't really feel I can do a 3+ hour ride without fueling at some point, which surely makes it more difficult to ascertain how much drift is actually corresponding to physiological cost from exercise and how much is due to digestion and/or stimulant intake.

I must say, this is awesome

Thank you for the video, Its pleasure to learn the way you present information so calmly. 31-year old amateur cyclist from 6 year ago.

Wonderful, thanks!

You have been very inspirational. Would spread your thoughts and knowledge and principles to my following in Singapore

Dear Dr Seiler, Thank you so much for an outstanding content. Also, your speech pattern and sound quality make the valuable teaching easier to absorb. Thank you for your work. I subscribed 💚👍

Thanks a lot for sharing your knowledge! That's exactly the questions I asked myself often but know I have an idea of what tools I can use and what data to look at to asses what's the appropriate intensity / duration for my low intensity training. Thanks!

Great video! Thanks for this and for sharing your research in general. When doing a longer session is it an option, if the heart rate starts going up (after, for instance, two hours into a four hour ride), to lower the watts until the heart rate stabilises again? Or is it already ‘too late’ when the heart rate starts drifting up? Thanks again.

Another really helpful piece in appreciating how to structure, undertake, measure and understand effective training methods and their impact. This and other pieces from you helpfully challenge the 'received wisdom' contained in some long-standing yet often less-than-impactful (and sometimes harmful) training ideas and methods. Heart rate reserve was a particularly helpful reference for me and something I'd come across in Keith Livingstone's book, 'Healthy Intelligent Training', an excellent review of the great Arthur Lydiard's training methodology for runners. Thanks again for publishing these videos.

Thanks for you presentation. Its nice job, triathlon and endurance sports is the meca to researchs, tips and practice is the key for evolution in this sports. Thanks Dr Seiler. Venezuelan coachTriathlon in Argentina

Great video! Keep it up with good work :D

Thanks for sharing very informative

Some really interesting stuff here. When considering factors that determine IN/EX_S time of onset and magnitude, loss of ions (notably Na, K, Mg) through perspiration could also play a role.

Some really, really motivated subjects to be able to do 5h SS indoor rides!

Excellent content Stephen, thanks for sharing your knowledge. Have you any thoughts as to how you would perform if you slightly lowered your intensity during your 3-4 hour period to prevent cardio drift, and over time training would this result in less cardio drift, just my thoughts as I have been following my data and stats with my own training over time.

So, as take-home advice, would you recommend increasing the overall duration of the longest easy session (long run/ride) or rather increase all the easy sessions proportionally?

Great vídeo!!! Very thankful front Venezuela 👏👏👏

Hi Stephen, thank you for your videos. I am thoroughly enjoying them. Hope you don't mind answering a few questions 1) Do you think being fat adapted works well with polarised training? 2) How do you factor in gym based strength work into the overall training load of a polarised training programme? Because the cardiac load for a strength session is low but the physiological impact is high.... So would it counts as "Easy" minutes or "Hard" minutes? Thanks again.

Hi, some great informative videos to keep me entertained on my rollers. I have one question what do you recommend for cyclist to use for endurance ride HR or power? For example for me a relatively fit cyclist who races and trains 15 hours a week I find my zone 2 power zones put me in zone 1 HR zone when using my lactate threshold HR. So what should I use to get maximum benefit from my zone 2 rides power or heart rate but in mind my cardiac drift is minimal as I don’t often ride more than 3 hours in one go rather I do consistant training thought the week as I don’t often have time for 5 hour rides. thanks for your input in advance !

There are some great insights here Stephen: I am really looking forward to the publication of complete results in due course! Your presentation here inspires the following questions: INTENSITY/DURATION I hear you that there’s no general answer to the question “how low is too low”, and the training prescription should be a function of the individual’s physical characteristics and typical session duration. But how high is too high? Logically, the upper bound is LT1, but this is only helpful if we actually know the athlete’s LT1. Even then, should we train as close as possible to LT1, or should we leave a 10-20W margin for error and work on increasing the duration? I personally did the tests at 60% of est. 60 min FTP. I could have chosen 70% and still (I believe) be below my LT1: would this result in more adaptation, or simply more fatigue? ONSET OF CARDIAC DRIFT? In the preliminary data presented in the video, nobody seems to get past 2h30 steady riding on a turbo without experiencing HR drift, and for most the drift starts at 2h. This concurs with my own experience. Considering “well-trained” cyclists, is this 2h-2h30 “threshold” for the onset of cardiac drift a general rule, or just an artefact of this group? What do you see in pro cyclists? Could it be delayed out to 3h, 4h or even more in the best-trained ultra-distance cyclists? If the onset of cardiac drift can be extended by appropriate training, then the point at which it starts might be a useful indicator, or even a training objective for some. CARDIAC DRIFT AS A FIELD TEST TO DETERMINE LT1? Would repeated 2h rides on the turbo at increasing steady power levels give a good field indicator for LT1 as being the power at which cardiac drift becomes significant during a 2h ride? For example, if a 2h ride at 190W returned no cardiac drift, but a ride performed under the same conditions at 200W returned significant drift, would this indicate reliably that LT1 was somewhere between 190 and 200W? What would be “significant drift” in this context? Finally, a big thank you: this work is of huge value to those of us interested by endurance performance. Marvin

A great series, I just watched all three. One thing that did strike me is that your 'wrap up' on the final study implied that when the actual time spent working remained constant the improvements were the same. BUT .... I got the feeling that Part 2 of the series was quite involved with the fact that the Stacked Sessions were able to produce a greater average power / greater amount of time working at that level and also longer at the 90% HR levels than the longer intervals. So, when the final study summarized that for equal total volume there was no difference in improvement, it didn't go into the fact that using Stacked Sessions seems able to increase the total volume of higher intensity work the athletes are capable of achieving. So .... did I miss that part? Or are we assuming that the ability to do more at that level is inherently going to provide a greater benefit.

If sticking to constant heart rate is there any benefit training past cardiac drift ,ie running slower for same intensity or is this a sign the training session is finished

Excellent presentation, Dr. Seiler. I have a question- I believe many athletes and coaches are concerned with the boundaries of these zones and their precise and accurate measurements in order to incorporate them into training. You also talk about these tests at length in other videos. My question is, how sensitive is the aerobic capacity improvement to the %s within a particular zone? E.g. In this presentation, you assign Zone 1 upper limit to be about 80% of HR Max. Would there be a discernible difference (in terms of training benefits) if one is to train at 70% HRMax or 75% HRMax instead of 80%? Similarly, you assign 87% HRMax as the Zone 3 lower limit. How sensitive is the training benefit to this as opposed to 90% or 95%HRMax? I ask this because if Zone 1’s benefits are discernible even at 70% HRMax, then one would not have to worry too much about nailing the HRMax or other tests. I would appreciate if you could point me to some literature on this if it exists. Else, I request you to consider a study wherein you focus on Zone 1 alone and increase its resolution (training at 60-65-70-75- and 80% HRMax, for example). I believe this might be of great interest to the fitness community.

Hi! I am a big fan of your training philosophie, I am 52 years old, in my younger years i raced elite/amateur road races, then i had a break for 10 years with no cycling. since 5 years I train regulary on the road bike. CP2: 7,1W, CP5: 6,1W, CP10: 5,20W, CP20 5,10W and in a TT event for 59min 4,7W(353W) since one year I train polarized. this gave me an extra boost! in my age of 52, i think this is a perfect training system. with sweetspot and ftp workouts I quickly reached a plateau. Now polarized 90/10 and 15-20h per week. 2 times a week HIT sessions, always after restday/recoveryday 😅 My cardiac drift on the long rides (3-5h) is max 4% when I stay under 200W avg and HR 120, if I am only 20 W over that threshold the drift goes at 8%or more and I need a longer recovery. If I stay under 200W, the next day my legs are fresh. best regards! JT

Many thanks for your work, listened to the podcast on Velonews and got here as a result. Although one personal question haunts me. What if my V1 is as low as 51% of Vo2max (results from many lab tests) and at a mere 60%of hrmax - all tables here put the end of zone 1 at 70%of hrmax and 60% of vo2max. keeping all endurance work under my v1 means currently less than 180W (with a 350W ftp,176bpm at V2) which would be around 18h (for a 20h week) of riding at such ridiculously low intensity

For people who want to dispense with the need for a max hr and 6-min power, you can simply compare beats above resting hr to power. This only removes a couple of constants and the respective trends are the same. A ratio gives you Watts per reserve heartbeat.

criminally undersubscribed.

Hi Dr Seiler, thank you for this nice presentation. Maybe something I did not catch and you could comment about. You generally recommend to use LIT to avoid fatigue accumulation that could deserve the HIT session in a 80-20 approach. Here you present that LIT could lead to stressfull session and you observed it with a HR drift. Therefore this 80-20 model do you suggest to extend the duration of LIT above the point that lead to HR drift or do you suggest to stop above or just at this point. Thanks you in advance for your answer. Maxime from Belgium.

Thanks very much for all your posts, very helpful to those of us who aren't researchers... I do see that too long is when your heart rate starts to drift up, but it's not clear to me when too low is too low to get any training effect. Some (Maffetone) advocate a very easy (running) pace at max HR: 180 - age (which I understand is too variable, but just to give you some idea that this is very easy), Could you please clarify. Thanks!

Did body core temperature increase during the long indoor tests?

drift became super apparent to me the other day. running high noon full exposure sun in the desert. really easy pace half marathon.. looked down at my watch at mile 11 and I was at Max HR! I couldn't believe it. It didn't 'feel' like it per se, but the heat caused the drift. normally at that pace id be running at about 70% Max HR. really amazed me.

Super A Mazing, ...there is also an interesting point around the first hour when doing easy workouts well below 50%, the RPE simply drops lower in a moment (from experience)

Great video, but how do you quantify de drift? Do you use the variation of the in/ex stress? How do you know when the stress is green, orange and red?

Hey Dr. Seiler, what are you thoughts on cross training during low intensity sessions, particularly for us injury prone runners. I enjoy cycling but not racing on bikes and my true passion is running, but I am super injury prone when I do too much mileage. Do you think I can closely mimic high volume training with lots of cycling during recovery days (like 2+ hours) and then two running workouts a week?

40+ yrs training. i find target heart range THR and hydration levels HL are the keys to intensity and duration. Look forward to listening to what you say, just dont have time today with increasing mileage, THR rises and HL decline more slowly. after 75,000+ miles running, can say it works for me. improving plan for me is 1/4 mile distance increase every 5 days. with cross training (weights/calisthenics) increasing weekly too. current plan is just to see how far i can take it. hehe i dont believe in running >14mi/day anymore in training as HL cannot be maintained but 2X per day pretty sure i can get well beyond 14/day. Diet composition also very much in my mind every day too. for me, i believe very high hydration and shorter workouts more efficient for faster progress and faster recovery. good luck!

@ 32:00 . . . I doubt anyone actually meant to suggest that 220 minus age would be a max HR that we are talking about. I'm 70 years old (rounding) and 150 is right between my first and second ESTIMATED thresholds. Decades ago I heard it quoted as 220 minus your age was the *max SUSTAINABLE* heart rate which is about right. I can sustain exercise at 150 bpm for quit some time but not a full 2hrs.

its worth taking a look at Remmert Weilinga s strava. he has most of the climbing koms around monaco and is in his mid 40s! he seams to ride moslty in zone 1 or 2 but puts in a threshold, ie kom effort, every single ride. from 5 mins to an hour at threshold every single ride.

Pleasurable as always. So to Extend LIT we need to Pass the Steep curve point. Isnt it?

Bring back the MAPP! I founded a good part of my (club level) bike racing career on info from there!

How does does blood lactate levels and mitochondrial function improvement fit in to this ? Thanks !

Very interesting presentation! However, I have an interesting thing going on that just started happening over the last couple of months. Not only does my heart rate drift upward over time, but there are times my heart will fluctuate up to +/- 20 bpm in a matter of seconds. It seems to occur more frequently after an interval set, after any harder effort, or after higher drift has started. During the harder efforts, my heart beats fast, but regular. As soon as I back off the effort or drift starts and I maintain a consistent power, my heart will start this irregular pattern for as much as 5 minutes or until I increase the effort again or back off more. I feel the heart doing this, but I never feel the effects. Is this fluctuation range something to worry about? I saw my Cardiologist. He didn't worry about it, but asked me if I wanted to wear a monitor. I see him again in a couple of months. So, I wanted to wait and watch forst. I have a fan that adjusts based on heart rate and am curious if this could contribute to this? I try to pay attention to it, but I am not certain. As my heart rate increases, my fan blows harder at prescribed heart rate levels. As the fan blows harder, the skin cools faster. As a result, the heart rate slows because the cooling need is reduced. The fan then slows, leading to the skin warming back up. If I stay at the easier pace, my core cools enough that my heart rate no longer needs to respond to temperature change. Sorry for the lengthy post! However, this is a strange one for me.

It would be interesting to see blood lactate levels in the same graph though, for example the guy at 22:14 was riding for 5 hours just below lt1 but heart rate keeps climbing. Would you also be able to see a similar incline in lactate levels?

really interesting, I've only just started getting more interested in endurance (having competed in and coached Olympic lifting in the past). I've noticed some people in cycling making claims about this ability to repeat efforts near their maximum power output without losing performance. In order to express high power it takes skill (optimised motor patterns and neural pathways specific to the activity), the ability to recruit high threshold motor units all at the same time, and probably also override Golgi tendon organ inhibition. In weightlifting, an advanced athlete can do a very short and intense session which requires lots of recovery and they run much higher risks of injury. Whereas, a beginner doing the same rep range (e.g. 3 sets of 3 at 90% of their maximum), might feel like they haven't done anything. In some cases, a great ability to perform repeated efforts close to maximum, maybe more of an indicator that the athlete has not learned to express high forces in a short time window or "empty the tank". I know its a bit of a pessimistic view but I'd be interested in your thoughts. Also, I don't see why cyclists dont incorporate proper modern training methods for increasing explosive strength (not talking about track riders obviously). I cant see why improving your neuromuscular efficiency is incompatible with aerobic adaptations.

Very interesting presentation, I have thrown out HIIT structure training this year. Changed it for zone 2 endurance training 80% and Zwift racing 20% effort all out. Since January I have moved my ftp from 261 to 327. My high limit for zone 2 as moved from 195 watts to 246 without cardiac drift over 1h50. But never done 2h on the trainer while on steady state. You mentioned in your video how to solve IN/EX_S. My 6 mins power is 378, max HR 193, rest HR is 58. I have been trying to solve this value for myself and I’m missing something. Right now I’m tracking aerobic decoupling in Golden Cheetah. Once it steadies below 2% on my new FTP results, I retest every three weeks or so and get better results. I have noticed that my power output as decreased in the 30 seconds to 3 mins range while increasing in the 5 mins to 90 mins range. It flattened my power profile a bit. But for me it’s ok because I ride for pleasure, but I like to move at a good pace too!

I wish I have found your work earlier. I mean not some month earlier, earlier in life. I stopped running 11 years ago. Training was like all out for 1 hour, 6-7 days a week. Idiotic. I tried running at lower heart rate some times, it seems not to be possible. 170 felt just fine untill it did not :-). So I am 51 now. LT1 ist 154, HRmax193. I can run, row and bike well below LT1/VT1 for 1-2 hours. I sleep well and recovery is done less than 24 hours after training. VO2max goes up, times get better on the same HR. I do not think I will win anything in the future but I like the training and I feel good in general.

For Dr. Seiler or anyone else with a deeper understanding than me: how does cadence fit into the evaluation and monitoring of cardiac drift? I have tried erg mode holding varying cadences and can clearly drive different heart rates. If I hold constant zone 2 power, I can keep my heart rate flat by slowing down my cadence over time. Would you restrict cadence for long distance low intensity training to better tax the aerobic system? Am I slightly switching cardiovascular fitness to muscular fitness if I slow my cadence? For reference, I’m talking about starting in the 100rpm range, and going down to 75 or so over the course of an erg ride. I certainly wouldn’t be able to control these variables as sensitively outdoors

Interesting video.. makes me wonder about the day after a hard ride, how my HR is significantly depressed.. but it doesn’t mean there isn’t high internal stress, I assume there’s moreso for a given HR.

What about training for ultra endurance events like the tour divide?

is endura now public? Thx for the video really interesting.

Great video as usual! Did your LT1 change between Dec/2018 and May/2019? I am assuming that your training status improved or maybe you had more carbohydrate available on the second session (maybe both)...

Question: Fantastic info. HRR seems to give a lot of valuable info . But to calibrate this for runners, what would we use in place of %6minute power? The Apple Watch does provide power data now, and I’m going to assume their power data is close, and if it isn’t, it looks to be at least consistent with HR, effort etc. Is there anything else a runner can use for calibration ? (I don’t want to get the foot pod). Or some other metric besides %6min power?

very interesting

Influence from prior injuries/actual injury-state ? Many endurance athletes have some cronic problem, that they have just "learnt to live with" (i.e. achilles, hip, lower back...)

Hi Stephen, I love your work. Sorry to comment on a random youtube tutorial, I have watched many of your videos and have loved undertaking polarised training. I just seek one answer. If we are to split our weekly activities into 80/20, lets say 10 hours a week for example. If I am doing a 1hr z3 (high intensity) session, but only 40 minutes of that workout are z3, would that account for 1hr, or 40minutes of the 80/20 split? Thank you in advance.

Just a quick thought and maybe it is said somewhere here or elsewhere. Is it good to train based on hrreserve on a day to day basis as resting hr changes ?

It may be that very fit and elite athletes train optimally at lower relative intensities ( relative to max HR, VO2 max, or thresholds) but higher absolute intensities (pace or power). Sedentary people seem to respond faster to higher relative intensities and obviously lower absolute intensities.

There are some clues to these questions in the Schantz 1983 paper with cross country skiing 30 hours per week at low intensity and the Dudley 1982 study with rats running on treadmills. I think the Dudley paper has an error in calculating relative intensities, and rats' red fast twitch fibers surprisingly have more cytochrome c than slow-twitch unlike humans, but the graphs are very thought-provoking and educational despite not distinguishing between mitochondria volume and function. It does appear that optimal training for capillary development is complicated, and there's very little research on how to increase stroke volume.

Dr Seiler, At what lactate level would you recommend LIT (4-8h weekly running) to be perforrmed? Your example of shooting at the barn blindfolded is exactly how I feel running at my MAF heartrate.

Maybe my heart is just a weirdo... but I'm experiencing (by measuring) reverse cardiac drift every time I get out on a Z2 (5 zones model) endurance ride! 46YO / 180cm / 70Kgs Cyclist here, data freak, Powermeter always in check. Endurance ride I chose roads that allow me to keep pedaling at a given constant intensity for hours without leaving behind nearly any pedal stroke (no fast descents, no significant traffic intersections), I just keep pedaling. It happens that after an initial 20-30 minutes warm up in Z1, I start with Z2 (example 175W for me is mid Z2) and my HR reaches a certain value after a few minutes (example 152 bpm, HR Z2,9) and it stays there for the first hour approximately. Then after 1h / 1,5h it starts dropping and it keeps going down the longer I go. In short after 4 or 5 hours of same Z2 power I can end up cycling with a HR value of 142 - 144 (HR Z2,3 - 2,4). Am I an alien? Or my powermeter is to be trashed? Stephen, any experience with such cardiac behavior within your researches? Thanks for sharing all this good stuff with us!

excellent video, thanks for sharing. Are you aware of XERT and their PP, MPA, TP model? MPA is basically what you would have left in your tank. But MPA only decay above TP; i feel this is not what I am experiencing when cycling long rides. In my experience, Performance does decay even when you ride below TP and you should not be able to hit the same high power output after a 3-4 hours ride. Any opinions?

Thanks for sharing these info. The internal/external relation is really interesting. In a case of an athlete who would like to train his IN/EX_S, witch data should be kept stable the external or the internal. In other word to decrease cardiac drift at a certain power, should the HR stay stable and the power catch-up or the other way around. Thanks for your time.

That's very helpful. But sadly for me that means I won't be able to make significant progress because my overall training time is limited.

I am a 70 year old cyclist. I do polo rides training and perform my low intensity rides at 60% to 65% of my heart rate reserve. (Rhr 48, max hr 178, hr reserve 130, 60 to 65% 126-133). I only use heart rate since I do not have a power meter. Through the season my speed increases overall and I find that after 2 to 2 1/2 hours of my typical ride my speed decline as I focus on maintaining my target heart rate. First am I calculating my target hr correctly, secondly do you think I should increase my duration throughout the season or accept the increased speed as suitable overload.

Thanks for another great video 👍🏻 I’m a sucker for low intensity rides og often rides 30-40 min. low after a high intensity ride. Is what beneficial in regard to endurance improvement? It would’t gain some time...

I know that steady state induces eccentric ventricular hypertrophy. Does interval training induce eccentric ventricular hypertrophy or concentric hypertrophy? The information online is highly mixed.

What was the fueling strategy during these 4hr sessions ? Surly if the fuelling strategy would affect the perceived effect ? This would affect the heart rate to drift upwards ?

Great content, thank you! How do you measure HR Rest?

How does the Ingebrigtsen brothers style of training fit into polarized training methods? Do their threshold workouts count as borderline zone 4 training?

Lately, beig concerned about my HR in comparison to runners whom, run similarly to me but have lower HR, I have began lower HR exercise, running several times a week for just 2 miles at a low HR which means it's slow, even for me, and when I get chance i cycle for an hour to an hour and a half while again keeping HR low, both cycling and running i feel too easy yet hr averages 130-140 (with occasional effort thrown in through boredom), I have no idea if it's helping me lol but I never seem to have to factor in recovery, which is great, and i can even throw in resistance training (short sessions) on some days

Hi Dr. Seiler, thank you for the informative video. I have a bit of a strange situation where 65% (~120W) of my 60 min FTP (189W) results in me having a HR that is about 80% (160BPM) of my max HR (199BPM). Have you ever encountered a case where the disconnect between physiological exertion and power output is so high? Am I just extremely unfit? And if so, would it be wiser to continue training at 65% of my FTP, or to ride at 50% of my HRR (129BPM), which would mean a significantly lower power?

@9:50 . . . 2.25 hrs is my shortest sessions and it's usually 2.5 to 5 hrs at low intensity and the only part of my body that does not feel good afterwards is my feet. I might get exhausted if it's hot and sunny because by 5 hrs it's noon and the sun is pretty intense some days. If I do an 8-10 hour hike my HR drifts up quite a bit but I usually don't feel it the next day unless I have a really big hill (3-4 thousand foot climb). This sounds like good fitness but just about anyone that's not overweight and has minimal conditioning can do this and I'm 69 years old

I maybe missed informations but is the cadence (rpm) was constant during the steady state tests you discribed ? I don't have that much hr drift (5%) by lowering the cadence on the last intervalls i.e. 4X1h@VT1 ~70%HRmax on the trainer with proper hydratation and food. My legs are tired but my heart, lungs...are good. My VT1 hear rate target is maybe to low ? And I should target higher than 70% ? Thanks a lot for your work ! Hi from France 🚴🚴🚴🚴

Thank you for the very interesting content. I have a question about training time in different zones, what if i do a polarized training inside the same session, in the sense that in the same session i train 80% of time in low intensity and the other 20% in high intensity?

I would have liked to know what these athletes consumed during their 4 hours rides indoor. Pure water? Iso or energy gels? Salt intake?

Hey one question, why is the BLA (mol/l) at 13km/h lower than 12 and 11 km/h?

hi there, nice presentation, question, at 18:43, col 11 you talk about the HRR % in the spreadsheet. In lap 1, given your HRR is 129, and your HR AVG on the line is 99, shouldn't the Avg %HRR 76,74% ? (99/129) - thanks for confirming

Do you recommend low-intensity for the long runs >30 k 4-6 weeks before a Marathon or change to tempo runs instead training the race pace? (or both?)?

From 7:15 when Laboratory lactate profile chapters starts, blood lactate measurements decrease in the green zone. I assume it's a mistake or is there a reason for that?

Regarding cardiac drift, at a given intensity or power output (for low intensity) should drift be ignored or should effort be reduced to cause HR to drop back to the zone 1 max HR percentage? I ask because surely reducing effort to counteract drift would seem to reduce the work load and therefore the training effect that causes adaptation.

I have a question: my max HR is 212, but I can only get that after not training for say 2 month (aka out of shape) after 2-4 rest days (well rested) my max HR is 204 should I then use my actual max or the one I usually have? (For when I am overtraining it goes down to 184 and resting HR goes from 50 -> 60)

Not saying this would be good training for serious athletes but for time crutched people with normal jobs, would a treadmill desk be good enough to reach into zone 2 to get some of the benefits while doing their desk job?

curious about gender differences particularly in relation to hormones, menstrual cycle, and the effect of cortisol levels as a result of these various HR% and lactate shifts etc. essentially, do these same principles apply to women as to men?