Iñigo San Millán training model

[Bioteknik]

@AJS914

He defined it as 2mmol of lactate for those technically inclined. My understanding is that is going to be tempo to sweetspot for most. Probably the more well trained one is, the higher the intensity to achieve 2mmol.

If you look at the old graphic that describes the Norwegian 5 zone model, 2 mmol is the top of zone 2. This is also usual defined as lt1.

They are the same, ism just narrowed it to the very ceiling of what was traditional zone 2. Technically z2 is from first rise of blood lactate up to 2 mmol in the classic sense.

[rswagler1]

ISM’s latest thoughts on exercise metabolism. Looks like he’s come around to the idea that our physiology exists on a continuum.

Rethinking Exercise Metabolism: From "Aerobic vs. Anaerobic" to Metabolic...

[Rizzi]

I wish all readers here would expand and read these 2 posts from Coggan himself:

Iñigo San Millán training model

Whose “zone 2”? Sorry, but you seem to be laboring under the common misconception that “zones” are discreet, and everyone agrees on them. The reality is that they are defined.by rather arbitrary, disputable cut points, because all physiological responses (and resultant adaptations) reside on a continuum, such that any such divisions are largely a mental convenience. TL,DR: Fatmax, LT1, LT2, etc., are really all just different measures of the same thing.

Additional Zone 2 Rides - best way to dial in Correct Heart Rate Intensity

I don’t think that the literature allows you to draw that conclusion. In fact, quite the opposite, i.e., the largest increases in mitochondrial respiratory capacity have been found in studies with the most intense training programs. Because (seriously!) there is no such thing as “zone 2” (or zone 4, etc.). Such distinctions, while sometimes useful, are almost completely arbitrary. In point of fact, exercise responses and adaptations reside on a continuum, and you have to go well up the intens…

Maybe ISM has nice new cellular measures now but the point he makes was known training principle long ago…just pick the right source. I get a feeling why Coggan was frustrated…

[cnidos]

The longer I’ve trained for the more I’ve come to realize that people really over complicate this.

Just do as much as (volume)*(aerobic intensity) you can handle without causing unproductive physical or mental fatigue.

The actual hard parts are:

1. Balancing the physical fatigue side of the equation with things like periodization and intensity distribution.
2. Balancing the mental fatigue side of things so that you can rely on motivation rather than dipping too deep into the limited discipline well… with things like periodization and intensity distribution.

Training philosophies tend to differ on these latter points, as there seems to be a lot of individual variation in the strategy that optimizes those for people.

[Rizzi]

Absolutely! I had some take here:

TR Z2 workouts. Not too high IF!

This probably is very individual. You can think of two concepts: minimum effective dose versus maximal recoverable dose. It’s a balancing act and sometimes you need one and other times you need the other and most of the times you may not even know the exact point from which a stimulating dose begins. And you need to think both of those concepts in combination with your interval sessions. Overall, with dedicated training you want to give your body a stimulus, recover, progress and repeat. So in…