Iñigo San Millán training model

Cool, thanks. I actually moved from a SS type model to more zone 2 and then progressing to some V02 max type work closer to Spring so all this is super interesting. I’m going to listen to the Peter Attia podcast with ISM this morning. Thanks for the summary.

Now this looks more consistent, I’ve added some datapoints from single tests during my first month with the device


Hi Marco, which program did you use to edite my .csv file? I’m trying with microsoft excel but I cannot save it the same way you did. Thanks

I had used R (a programming language)…

McN watch

UAE training camp, riding plenty of #shocker# evil no man’s land/grey zone/happy hard/zone to avoid/uninformed age grouper intensity: tempo!

#sarcasm off


Maybe plenty of tempo is evil intensity for age groupers. Esp. for those just off the couch and w/o pro-level genetics and yet-to-peak/resilient young bodies.

Would love to see any dentist try to emulate a UAE training block. :rofl:

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so better train like elite Norwegian xc skiiers because their genetics are so ordinary and similar to the average dentist?

And who says you should copy blindly someone else’s training?

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Definitely a 48-yr old Cat.3 on the physiological downward slope shouldn’t train like a 23-yr old pro who is still growing toward a physiological peak (with the aid of a team of specialists).

ISM, POL, SS, JRA…do whatever makes you happiest, it’s just a hobby. :slightly_smiling_face:

Has anyone said a 48 year old should train like 23 year old pro?

I’m interested in how elites actually train. And how this training differs from discipline to discipline. And how it varies within a discipline. And that there may not be one true model among elites, despite what some podcasts tell us. Or one evil intenstity level which lead directly to bursting mitochondria and cortisol drowned overtraining.


So…an informed age grouper would do plenty of tempo riding like a 22-yr old pro? :man_shrugging:t2:


@skyre really appreciate all of the time you take to gather, post and analyze this data. I find it very informational and valuable. I love all of the tempo as well! Gracias.


It’s not so much that I love tempo (though “happy hard” describes it actually pretty well). It’s that “grey zone/black hole” bla bla that I find simply bizzare.

One additional point on the data above - I’ve already alluded to this before - ISM does not have his riders do low cadence work. The tempo efforts above are not at low cadence or sets of low cadence. This is really different to what you see with other pros. I haven’t seen a single low cadence session of McN yet.


Consistent with ISM’s data. La curve is shown in one of the responses

less than 55kg and with these numbers? damn.

Results of my lactate test of today.
Have been working a lot in what’s usually considered zone 3 but is actually around 2mmol/L, 80-85% of FTP and has definetely paid back. Volume of around 15-20h per week.

Now, if only this study was still valid…

Biggest takeaway for me is that traditional Z2 is definetely too low, aligning with the ISM model.


How long were the steps?

5 minute, 30w increase per step, starting from 150w. Trainer reading pretty low compared to favero assioma (around 20-30w)

What amount of time/week where you spending around 2mmol/L?
Great numbers by the way :muscle:

When asking for methods to determine LT1 one gets often the breathing/talk test recommended. I’m sure most folks recommending it have never tried it on themselves. I already start breathing heavily when I just step on the bike at resting heart rate.

Pay attention to this guy’s warm up. For him this is a fairly easy pace but this is not what I would consider as “easy talking”. His aero position will have an impact as well but this breathe/talk test is simply to fuzzy. Made me feel really good to see him talk like that. More confidence in my La testing results, nice calibration with my breathing/talking.

An impressive how he talks at threshold.


I have very similar observations. I mean for me (and I suspect for many similar riders) traditional Z2 with upper limit defined by breathing/talk test or first ventilatory threshold is too low. And I also saw great benefit when spent a lot of time at 80-85% of FTP (which i still considered my upper Zone 2/polarized Zone 1). But this is just mine n=1. It won’t be true for everyone! There is no universal training/intensity prescription.