In this episode, we have the S&C coach and the Head of Athlete Performance and Development at Xavier College, Nathan Heaney, also known as the Conditioning Consultant @theconditioningconsultant.
More athletes are becoming familiar with training programmes based on training zones. You may have heard of 80/20 running where the aim is to do 80% of your running training in the easy zone, and 20% in the intense zone. But is it as simple as making your easy runs easy and your hard runs hard? What defines these training zones? In this episode, Nathan and I discuss how to use heart rate data to guide your training zones, what the difference is between a 3 zone and a 5 zone training model, and is it possible to use ratings of perceived exertion to help guide training these zones, too.
In this episode, we discuss:
1:10 - Introduction to Nathan Heaney and the start of his work in training intensity domains
9:00 - Training intensity during defined
11:09 - What happens when runners' unintentionally run in the wrong intensity zone
17:24 - External factors influencing athlete’s training intensity
23:23 - The different intensity distribution models and why is polarised training so popular
29:34 - The Threshold model
30:22 - Programme flexibility between models due to training goals
35:58 - defining your intensity zones
38:36 - tips and tests for determining training zones
43:49 - Creating interval sessions
47:56 - The use of RPE for endurance training
The host - Dr Phil Price
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Explore these Resources or Items Mentioned in the Show
The Conditioning Consultant website
Online lecture on Training Intensity Distribution
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