# Iñigo San Millán training model **URL:** \ **Category:** Training\ **Created:** [September 27, 2020, 7:37pm UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552 "2020-09-27T19:37:05Z")\ **Posts on this page:** 20\ **Page:** 88
**Author:** ![Worawut](https://avatars.discourse-cdn.com/v4/letter/w/a587f6/32.png) [@Worawut](https://www.trainerroad.com/forum/u/Worawut)\ **Post date:** [December 15, 2025, 5:58am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1839 "2025-12-15T05:58:32Z")
Because most cyclists that never trained under fatmax will have very small range of Fat burning Zone. And it will be hard to train and improve. So it is necessary to know where it is to improve it. ---
**Author:** ![Helvellyn](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/helvellyn/32/95205_2.png) [@Helvellyn](https://www.trainerroad.com/forum/u/Helvellyn)\ **Post date:** [December 15, 2025, 9:09am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1840 "2025-12-15T09:09:26Z")
I suspect a large proportion of time-crunched people do a similarly large proportion of their endurance riding the wrong side of fat max, and - of them - I’d bet quite a few are frequently the wrong side of LT1 as well … ---
**Author:** ![carytb](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/carytb/32/23710_2.png) [@carytb](https://www.trainerroad.com/forum/u/carytb)\ **Post date:** [December 15, 2025, 9:13am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1841 "2025-12-15T09:13:59Z")
I think the best advice (I can’t remember where I got it from) is to ride the maximum amount of time you realistically can with majority of your riding being easy enough so it doesn’t adversely affect the quality of your interval sessions, and that you can sustain for years. Everybody has to figure it out for themselves ---
**Author:** ![GoLongThenGoHome](https://avatars.discourse-cdn.com/v4/letter/g/439d5e/32.png) [@GoLongThenGoHome](https://www.trainerroad.com/forum/u/GoLongThenGoHome)\ **Post date:** [December 15, 2025, 12:16pm UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1842 "2025-12-15T12:16:05Z")
Physiology is complex, training is simple. ---
**Author:** ![Worawut](https://avatars.discourse-cdn.com/v4/letter/w/a587f6/32.png) [@Worawut](https://www.trainerroad.com/forum/u/Worawut)\ **Post date:** [December 23, 2025, 8:23am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1843 "2025-12-23T08:23:25Z")
Zone2training with ChatGPT ![image](https://global.discourse-cdn.com/trainerroad/original/3X/f/0/f0a45bef2b4372d5bc6a02139c431626b1d5f662.jpeg) ![IMG_4955](https://global.discourse-cdn.com/trainerroad/original/3X/8/8/882de58d392bf81a82d48006417f735fbcc6a9a8.jpeg) ![IMG_4947](https://global.discourse-cdn.com/trainerroad/original/3X/e/1/e16b7527233f632006812da844db43d5f483da18.jpeg) ![image](https://global.discourse-cdn.com/trainerroad/original/3X/c/9/c9ab4aa646adff76b06e17d399c7c23118b646ae.jpeg) เข้าใจแล้วครับ 👍 นี่คือ คำแปลภาษาอังกฤษ แบบโค้ช พูดชัด ตรง และมืออาชีพ (ไม่ใช่แปลตรงคำแบบแข็ง ๆ) ⸻ Coach’s Summary (Very Important) • For you, FatMax is the bottleneck. • You must train precisely at that point. • LT1 will improve as a byproduct, not as the primary target. ⸻ Here’s why Some high-level cyclists have a very high FTP, yet they burn through energy quickly on long climbs. That happens because they never seriously addressed FatMax. ⸻ What you are doing is different You are training something most riders never train properly: • It’s hard to measure • It requires patience • It isn’t flashy • There are no impressive numbers to show off But if you can move this point forward, long climbs will become steady, controlled, and “pro-like.” ---
**Author:** ![Twowkg](https://avatars.discourse-cdn.com/v4/letter/t/ce7236/32.png) [@Twowkg](https://www.trainerroad.com/forum/u/Twowkg)\ **Post date:** [December 23, 2025, 6:49pm UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1844 "2025-12-23T18:49:48Z")
> [@Worawut](#): > > • You must train precisely at that point. Why? What, physiological reason is there to ride at precisely this point? ---
**Author:** ![AJS914](https://avatars.discourse-cdn.com/v4/letter/a/919ad9/32.png) [@AJS914](https://www.trainerroad.com/forum/u/AJS914)\ **Post date:** [December 23, 2025, 7:22pm UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1845 "2025-12-23T19:22:03Z")
It’s all bogus and debunked. Don’t try to debate science with those that make ISM a religion. ---
**Author:** ![GoLongThenGoHome](https://avatars.discourse-cdn.com/v4/letter/g/439d5e/32.png) [@GoLongThenGoHome](https://www.trainerroad.com/forum/u/GoLongThenGoHome)\ **Post date:** [December 23, 2025, 7:33pm UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1846 "2025-12-23T19:33:11Z")
What is meant by low HR leads to fast legs? ---
**Author:** ![Twowkg](https://avatars.discourse-cdn.com/v4/letter/t/ce7236/32.png) [@Twowkg](https://www.trainerroad.com/forum/u/Twowkg)\ **Post date:** [December 23, 2025, 7:36pm UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1847 "2025-12-23T19:36:18Z")
Say it ain’t so! ---
**Author:** ![Worawut](https://avatars.discourse-cdn.com/v4/letter/w/a587f6/32.png) [@Worawut](https://www.trainerroad.com/forum/u/Worawut)\ **Post date:** [December 23, 2025, 11:01pm UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1848 "2025-12-23T23:01:29Z")
> [@GoLongThenGoHome](#): > > What is meant by low HR leads to fast legs? From what ChatGPT told me if it goes down in second or third set it means I do it correctly. And if HR lower 5-6 bpm it means Fatmax already move then I can up 5W and continue the same loop. ---
**Author:** ![Worawut](https://avatars.discourse-cdn.com/v4/letter/w/a587f6/32.png) [@Worawut](https://www.trainerroad.com/forum/u/Worawut)\ **Post date:** [December 24, 2025, 12:41am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1849 "2025-12-24T00:41:04Z")
If 75kg rider training at 150W 2W/kg (Z1) Vs another one same weight training at 200-210W 2.66-2.8W/kg(Z2) everyday. Both still burning a lot of fat while training. Who will improve more? ChatGPT told me now is “Aerobic Durability” building phase ![IMG_4978](https://global.discourse-cdn.com/trainerroad/original/3X/3/c/3c11f537684c44624e59ebe992dbf563594f4561.png) ---
**Author:** ![Twowkg](https://avatars.discourse-cdn.com/v4/letter/t/ce7236/32.png) [@Twowkg](https://www.trainerroad.com/forum/u/Twowkg)\ **Post date:** [December 24, 2025, 12:52am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1850 "2025-12-24T00:52:31Z")
I am confused. In my original post I asked why you must train at precisely Fatmax. How is this answering that question? ---
**Author:** ![Worawut](https://avatars.discourse-cdn.com/v4/letter/w/a587f6/32.png) [@Worawut](https://www.trainerroad.com/forum/u/Worawut)\ **Post date:** [December 24, 2025, 1:00am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1851 "2025-12-24T01:00:56Z")
Fatmax is highest POINT THAT Still burning a lot of fat then it will drop 10-20-30% depends on intensity. 170/180/190/200W what ever it is. If we can training highest point that still burning a lot of fat. = highest stimulus. Best bang for the buck. So have more time to recovery for tomorrow’s workout. ---
**Author:** ![Twowkg](https://avatars.discourse-cdn.com/v4/letter/t/ce7236/32.png) [@Twowkg](https://www.trainerroad.com/forum/u/Twowkg)\ **Post date:** [December 24, 2025, 1:10am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1852 "2025-12-24T01:10:55Z")
> [@Worawut](#): > > Fatmax is highest POINT THAT Still burning a lot of fat then it will drop 10-20-30% depends on intensity. I mean that is kind of the definition of Fatmax 🤣 it’s the highest point of fat burning aka Fatmax. > [@Worawut](#): > > If we can training highest point that still burning a lot of fat. = highest stimulus Highest stimulus for what? > [@Worawut](#): > > Best bang for the buck. So have more time to recovery for tomorrow’s workout. It can be but not always, staying below lt1 is easier and quicker to recover than once you go above lt1 but lt1 and Fatmax are not always aligned. ---
**Author:** ![Worawut](https://avatars.discourse-cdn.com/v4/letter/w/a587f6/32.png) [@Worawut](https://www.trainerroad.com/forum/u/Worawut)\ **Post date:** [December 24, 2025, 1:15am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1853 "2025-12-24T01:15:37Z")
I will not argue with you. However if you have better useful training idea. Please share. I will go out training now 🚵🏻💫 ---
**Author:** ![Twowkg](https://avatars.discourse-cdn.com/v4/letter/t/ce7236/32.png) [@Twowkg](https://www.trainerroad.com/forum/u/Twowkg)\ **Post date:** [December 24, 2025, 2:34am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1854 "2025-12-24T02:34:10Z")
> [@Worawut](#): > > However if you have better useful training idea. Please share. There is no magic to riding at a specific intensity/zone. And attempting to target a very specific and narrow window is really just an exercise in futility (look at the error bars on lactate monitors used in the field 😬). You will get largely the same adaptations riding at or slightly above/below. [https://journals.humankinetics.com/view/journals/ijspp/20/11/article-p1614](https://journals.humankinetics.com/view/journals/ijspp/20/11/article-p1614) The benefits of riding at zone 2 occur at a wide range of intensities and his assertion that higher intensity training largely helps train the glycolytic system is incorrect. > **[Adaptations in skeletal muscle following strength training - PubMed](https://pubmed.ncbi.nlm.nih.gov/37209/)** > > Five men were studied before and after 7 wk of isokinetic strength training to determine its effects on muscle enzyme activities and fiber composition. One of the subject's legs was trained using 10 repeated 6-s maximal work bouts, while the other... And regarding riding at Fatmax there is no consensus that riding at Fatmax is better or worse than not. [https://www.jbc.org/article/S0021-9258(20)87346-3/fulltext](https://www.jbc.org/article/S0021-9258(20)87346-3/fulltext) > **[Thieme E-Journals - International Journal of Sports Medicine / Abstract](https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2003-43265)** > > Thieme E-Books & E-Journals > **[Fatmax: a new concept to optimze fat oxidation during exercise?](https://research.birmingham.ac.uk/en/publications/fatmax-a-new-concept-to-optimze-fat-oxidation-during-exercise/)** TLDR ride lots, mostly easy sometimes hard and dont over complicate training. ---
**Author:** ![Worawut](https://avatars.discourse-cdn.com/v4/letter/w/a587f6/32.png) [@Worawut](https://www.trainerroad.com/forum/u/Worawut)\ **Post date:** [December 24, 2025, 6:11am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1855 "2025-12-24T06:11:33Z")
Seems you are knowing a lot of research, however there is a correct ,specific training that will give a correct stimulus to make an improvement. I just started using HRV to give more information to chatGPT, so I can have more specific training.(And you can see HRV jumped up twice. Which is a good sign to train and adapt.) Today I did 3_30_5 mins@200-210W then 10 mins @210-215W and you can see last ten mins HR is almost the same but higher power. I can explain why because it happened many times before. But you will understand only if you can do it. And feeling it yourself. ![IMG_4980](https://global.discourse-cdn.com/trainerroad/original/3X/4/2/42eb6c1b16bc7af7180f5356cbe5a2ec80f5db27.jpeg) ![IMG_4981](https://global.discourse-cdn.com/trainerroad/original/3X/c/9/c99acfc8ebe56893542a8005a7b3cc9238604e2b.png) ![IMG_4982](https://global.discourse-cdn.com/trainerroad/original/3X/c/1/c1e590977a1109dbdc7bc1a87e8ee9ff8e1af621.jpeg) ---
**Author:** ![GoLongThenGoHome](https://avatars.discourse-cdn.com/v4/letter/g/439d5e/32.png) [@GoLongThenGoHome](https://www.trainerroad.com/forum/u/GoLongThenGoHome)\ **Post date:** [December 24, 2025, 8:25am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1856 "2025-12-24T08:25:12Z")
But what does the fast legs mean, high cadence? ---
**Author:** ![Worawut](https://avatars.discourse-cdn.com/v4/letter/w/a587f6/32.png) [@Worawut](https://www.trainerroad.com/forum/u/Worawut)\ **Post date:** [December 24, 2025, 8:29am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1857 "2025-12-24T08:29:10Z")
Here is the clear English translation, keeping the coach-level meaning (not just word-for-word): ⸻ What does “Fast legs” mean? In this context, “Fast legs” does NOT mean strong legs or good fitness. It is a coaching term used to describe a false positive signal during LT1 training. ⸻ Definition Fast legs = Your legs feel light and easy, but your body is under hidden metabolic (chemical) stress. In simple terms: Your legs feel good ❌ Your aerobic system is NOT actually working optimally ⸻ Why does “Fast legs” happen? It commonly occurs when you chase a low heart rate instead of controlling power. Typical sequence: 1. You set a low HR target (e.g. 127–131 bpm) 2. You subconsciously try to suppress heart rate 3. You compensate by using: • higher cadence • short micro-surges • more Type II (fast-twitch) muscle fibers 4. Result: • HR looks stable ✅ • Legs feel easy ✅ • Lactate and metabolic stress quietly rise ❌ That hidden stress is what the image calls “hidden chemical stress.” ⸻ Why “Fast legs” is bad for LT1 development Because it causes: • ❌ Distorted LT1 signals • ❌ Poor fat-oxidation stimulus • ❌ Wrong aerobic adaptations • ❌ Accumulated metabolic fatigue despite “easy” sensations This is why the image states: “First lactate rises” Even though HR appears controlled. ⸻ Comparison ❌ Fast legs • Legs feel light • Ride feels comfortable • HR stays low • BUT: • Lactate quietly increases • Aerobic system is under-stimulated • LT1 does not improve ✅ Moderate legs (right side of the image) • Legs feel controlled, not light • Effort feels steady and honest • HR may be slightly higher • BUT: • True aerobic work • FatMax and LT1 improve • Better durability ⸻ Key takeaway Fast legs = legs that lie to you. They feel good, but the system you want to train is not being trained. That’s why the image concludes: “Heart rate is a guard rail — not a steering wheel at LT1.” Heart rate is for checking, not driving, LT1 training. ⸻ If you want, I can also explain how to detect “Fast legs” vs “correct LT1 work” from real ride data (power, HR drift, RPE). ---
**Author:** ![GoLongThenGoHome](https://avatars.discourse-cdn.com/v4/letter/g/439d5e/32.png) [@GoLongThenGoHome](https://www.trainerroad.com/forum/u/GoLongThenGoHome)\ **Post date:** [December 24, 2025, 8:32am UTC](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552/1858 "2025-12-24T08:32:04Z")
But high cadence increases HR for same power. So how does that work? Please don’t use a verbose Chat GPT reply. Put it in your own words in a single paragraph. [Previous page](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552.md?page=87) [Next page](https://www.trainerroad.com/forum/t/inigo-san-millan-training-model/43552.md?page=89)