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the goal is how big an area can I get not how wide not how tall you don't want one that's this wide and this tall and you don't want one that's this tall and this wide you want the max

💨 tl;dr

To boost your cardiovascular fitness, focus on the 80/20 training rule: 80% of your time in zone two and 20% at VO2 max. Aim for 30-45 minute zone two sessions, spread throughout the week, and mix in strength training for overall fitness. Use lactate levels for intensity, and incorporate manageable intervals for VO2 max training.

💡 Key Ideas

• Maximize cardiorespiratory fitness by focusing on a training triangle: 80% in zone two, 20% in VO2 max; elite athletes may train closer to 90/10.
• Zone two workouts should ideally last at least 30 minutes and can be done through various modalities like biking, running, and swimming.
• Spread out zone two sessions throughout the week, aiming for four to five hours of dedicated cardio.
• Reliable metrics for zone two intensity are lactate levels or Rate of Perceived Exertion (RPE), rather than just heart rate.
• VO2 max training should consist of intervals of three to eight minutes, and pacing is crucial for sustained performance.
• Incorporate a mix of zone two, strength training, and stability work into a weekly regimen for overall fitness.

🎓 Lessons Learnt

• Maximize the training triangle for optimal fitness: Balance your training between zone two and VO2 max for comprehensive cardiorespiratory fitness.

• Adhere to the 80/20 training rule: Spend roughly 80% of your training time in zone two and 20% at VO2 max, applicable for all athletes.

• Be consistent with your workouts: Aim for 30 to 45 minutes of zone two spread across the week instead of cramming sessions into one day.

• Combine strength training with cardio: Integrating strength workouts into your routine enhances overall fitness alongside cardiovascular training.

• Do lower intensity work before VO2 max training: Warming up in zone two prior to high-intensity sessions can improve your performance.

• Aim for at least 30 minutes in zone two: Longer sessions yield better results; if time is short, consider longer workouts to maximize benefits.

• Use lactate levels over heart rate for zone two: Lactate measurement offers a more precise assessment of training intensity compared to heart rate.

• Engage in steady-state activities for zone two: Activities like swimming or cycling help maintain zone two effectively; avoid hilly routes.

• Utilize 3 to 8 minute intervals for VO2 max training: This duration helps sustain intensity without leading to burnout.

• Start intervals at a manageable pace: Easing into your intervals helps maintain effort throughout, rather than exhausting yourself early.

• Monitor your intensity or wattage: Tracking effort levels prevents overexertion and helps manage your training accordingly.

• Practice positive splitting in intervals: Doing more work in the first half can help manage fatigue during VO2 max training.

• Experiment with your workout routine: Tailor your training to what feels right for you, as individual responses can vary significantly.

🌚 Conclusion

Maximizing your cardiorespiratory fitness is all about balance and consistency. Stick to the training triangle, listen to your body, and adjust your routine as needed for the best results.

In-Depth

All Key Ideas

Cardiorespiratory Fitness Training Guidelines

• The goal of developing cardiorespiratory fitness is to maximize the area of a triangle, where the base represents zone two and the peak represents VO2 max.
• The rule of thumb for training volume is roughly 80% in zone two and 20% in VO2 max, with elite athletes possibly closer to 90/10.
• Tadej Pogačar, a top cyclist, trains 80 to 90% of his time in zone two.
• Training should be broken down into how much time you can realistically commit, with the example of four to five hours per week of dedicated cardio.
• Zone two workouts should be spread out, ideally with sessions of 30 to 60 minutes each, rather than done all at once.
• The speaker's weekly training regimen includes a mix of zone two, strength training, and stability work, structured into specific days.

Zone Two Workouts and Training

• Zone two workouts should ideally be at least 30 minutes long, even if they are split into shorter sessions.
• Zone two can be performed on various modalities including biking, treadmills, swimming, running, rowing, and stair climbers.
• The accuracy of heart rate in determining time spent in zone two is questionable; lactate levels or RPE are more reliable measures.
• Constant steady state is essential for optimizing mitochondrial efficiency during zone two workouts.
• VO2 max training can be done on multiple modalities that elevate heart rate, such as running, biking, and stair climbing.

VO2 Max Workouts

• The sweet spot for VO2 max workouts is three to eight minute intervals, avoiding overly intense exercises that can't be sustained for at least three minutes.
• Current VO2 max workouts can include methods like four minutes on, four minutes off, or shorter high-intensity sprints with rest periods.
• It's important to pace oneself during VO2 max workouts, aiming for a manageable exertion level to maintain performance over the full duration.

All Lessons Learnt

Training Tips for Cardiorespiratory Fitness

• Maximize the area of a triangle for cardiorespiratory fitness: Focus on balancing the base (zone two) and peak (VO2 max) of your training to get the best results, rather than just one aspect.
• Follow the 80/20 rule in training volume: Aim for roughly 80% of your training in zone two and 20% at VO2 max, a principle applicable to both regular athletes and elite competitors.
• Consistency in training schedule: Spread your workouts across the week instead of cramming them into one day, ideally doing at least 30 to 45 minutes of zone two each session.
• Integrate strength training with cardio: Incorporate strength training into your weekly routine alongside cardio workouts for overall fitness.
• Precede VO2 max training with lower intensity work: It's beneficial to do some lower intensity (zone two) work before engaging in high-intensity VO2 max training for better performance.

Zone Two Training Insights

• Zone Two Training Duration: It's recommended to aim for at least 30 minutes for effective Zone Two sessions. If you can only do shorter sessions, consider compressing them into longer workouts to maximize benefits.
• Heart Rate vs. Lactate Measurement: Relying on heart rate data for Zone Two can be misleading; lactate levels provide a more accurate measure of training intensity and effectiveness.
• Steady State for Zone Two: Engage in steady-state activities like swimming, cycling, or brisk walking to maintain Zone Two effectively; avoiding hilly terrains can help achieve this.
• VO2 Max Training Modalities: Almost any activity that raises your heart rate significantly can be used for VO2 max training, including running, cycling, or using a stair climber.

VO2 Max Training Tips

• Use intervals of three to eight minutes for VO2 max training: This duration is ideal for maintaining intensity without burning out too quickly.
• Don't start too hard in your intervals: If you go all out in the first minute, you won't sustain the effort for the entire interval. It's better to ease into it.
• Monitor your wattage or intensity: Knowing your average wattage helps gauge your effort level and prevents pushing too hard too soon.
• Positive splitting can be effective: Doing more work in the first half of your interval can help manage the overall effort and prevent fatigue.
• Experiment with your workout routine: It's important to find what feels right for you, as everyone's fitness levels and responses to workouts differ.