Training Zones and Training Zone Builder - part 2

0:00  Welcome to webinar number two of the training zone builder, how to use a training zone builder. Let me talk a little bit about the agenda here. So agenda for today is creating training zones in the training zone builder. We're going to talk about the master metrics. Then we are going to look at some example zones for specific goals. And this set is looking for zones for specific sports or for specific purposes. And from there we're going to get some ideas on how to get started. And then of course, we have three FAQs, some typical questions.

0:45  And then from there, basically we go into the Q&A. Okay. Okay. And again, if there are any questions, please let me know. Okay. With that said, let's dive straight into the master metrics. In the help center of the Insight Software, you find this sheet with all the metrics that are included in the training zone builder. And you can basically take it from there and look at those metrics and what they mean, how they are calculated and how they are applied. Okay. That's basically what you need, what you can and what you should use really.

1:34  Okay. Going to change the camera here for a second.

1:39  Sorry for that. That should be much better. Okay. So that's your sheet. And we are going to look at the main metrics from this one. Okay. Starting with the energy contribution. Energy contribution, aerobic versus anaerobic. Okay. What does it mean? There's always two different columns here, which you can see. There's one which has the header of this out and addition to value, which basically means the steady state condition. You can see it also in the master table, the second, the third column, so it's just in the middle without additional value.

2:12  So we calculate the metrics for two different conditions. One is in steady state, which means technically speaking, time is infinite. We will come back to that. This is without additional value. And this additional value means that you enter a specific time or distance you want the athlete to spend in that zone. So something we talked about in the webinar part number one, not saying this makes it a workout builder, but it is thinking, you know, having workouts in mind. Okay. So energy contribution is either aerobic versus anaerobic energy in steady state,

2:48  or the average of a specific effort. So if you have a formula and effort, it will be the average energy from aerobic or anaerobic metabolism. How can you find out about that? It's actually right there already. If you look at the metabolic demand versus VO2 graph, at least the steady state condition is there, you can see the total energy demand in terms of oxygen demand, dark blue line, in this case from a cycling exercise, from a cycling assessment. So the light blue one tells you how much of this oxygen is covered aerobically.

3:23  So this tells you the total of energy versus how much of that is covered in the glycolytic energy metabolism and how much of this is covered in the aerobic metabolism. And then obviously it's not so difficult to calculate a percentage. You could basically do it by yourself. And if you want, go in there and compare what the training zone builder tells you versus what you find in the graph. Okay. Why do you need that? How would you use that? Why is that? What is that for? How can that be used?

3:53  A few examples. One would be to create high aerobic or especially high anaerobic training zones, right? You might be familiar that for us, a default training zone, high anaerobic training zone is basically a zone where 25% of the energy comes from anaerobic, more precisely, glycolytic metabolism. So that would be one use case. Okay. We could also use it to ensure that intervals of different durations have the same effect or have the same energy consumption. And another example, just, you know, food for thought here might be a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a little bit of a

5:00  and play around with those training zones. Okay? Because as you might have seen is that technically it's only possible to use a training zone better with new tests, new assessments. Okay? So you might want a runway to play around with all of this. This is great and powerful tool. And this is again why we have the sandbox and why we have more simple templates in your own account. And I come back to that. Okay, back to percentage energy contribution. Three examples. I choose 25% similar to the inside D4 training zone. 25% of the energy should come from anaerobic metabolism. And zone number one here is SS means steady state conditions. Zone number two is same anaerobic energy 25% but in an effort which lasts only 90 seconds. And the third example is in a three minute effort.

5:57  You can see the red boxes on the very right hand side. It's all 25% energy contribution. Right? Anaerobic energy contribution. Well, what you can see is that the power changes dramatically. Right? So in steady state conditions, in this case, in this particular athlete, this would be 330 watts, equaling 148% of anaerobic threshold power, or maximum steady state power. In a 90 second hour effort, it will be only 150%. Right? So in a 90 second hour effort, it will be only 152 watts, right? Or 68% and so on. And then in a three minute effort, this will be only 277. Right? So you can see the differences in here, right? You can see how much of a difference is, you know, is derived by different durations. Steady state 90 seconds, three minutes. Okay?

6:48  Why is that? Remember from the first webinar, we looked at VO2 kinetics. Right? We looked at VO2 kinetics. And in the first webinar, we looked at that heavy exercises will always lead eventually to the athlete to arrive at VO2 max, or in this case here VO2 peak. But what you can also see here is the harder the exercise, the quicker the VO2 goes up, right? So this line here on the very far left, very heavy CV exercise, the increase, the VO2 kinetics, right? It raises faster, so to speak.

7:30  It's technically not exactly faster, but you can see that because the time constant is the same. But you can say, to reach a certain VO2, right? Because on the x-axis is time, to reach a certain VO2, it is faster if the exercise is, you know, is harder. And this is what you need to take into account when you look into those zones here, right? Because we want the average energy to be 25% anaerobic or 75% aerobic, right? So when the effort is shorter, you have less time for the VO2 to go up. And if there is less time for the VO2 to go up, then you can have a lower power output to have the same anaerobic energy.

8:19  Okay? This is why you see such differences. And I know that seeing this the first time, it, you know, it might be a little bit like, wow, that sounds like a little bit complicated or, I don't know, I'm not sure if I quite get it from the first time. And this is exactly why, again, we build this playground and why we make the zones available. So you can familiarize yourself with that technique or this metric when you feel it, you know, if you feel it has an application for your training case.

8:55  Okay. Okay. And last one here really, anaerobic threshold, I put it in there. So maximum lactate steady state, in this case, the power output is 224 watts. And you can see anaerobic versus aerobic energy contribution approximately 92% is aerobic and 8% is anaerobic. When you do that and you want to play around with that, you will see that this is a very common case in athletes. You will normally see something between 90 and 95% aerobic energy and, therefore, 5 to 10% anaerobic energy at maximum lactate steady state.

9:31  Right? So, you know, obviously, in contrast to what you might find somewhere, anaerobic threshold, maximum lactate steady state is obviously not entirely aerobic. Right? It's not like this is aerobic until FTP and then above FTP, everything goes anaerobic. That's obviously not the case. So, FTPs, there is a certain anaerobic energy contribution to it. This is why it's called anaerobic threshold. It's a high lactate production already. Okay. So that's that. Let's talk about now what you also find instead of percentage, you find the same in terms of power.

10:11  So not percentage numbers, but absolute numbers. And we just have it in different units. Kilocalories per hour, watts, watts per kilogram body mass, or kilojoules. And that's obviously very simple. It's just the same thing. Just instead of using percentages, you use absolute values. And therefore, I'm not going to dive deeper into that because it would be too time consuming to give you an example for every single one. But again, just keep in mind where this comes from. And this is basically the absolute number of what we just talked about.

10:46  Okay. Then obviously, one of the big hitters here, one of the most important metrics, or most used metrics, very popular metrics is fat and carbohydrate combustion. And I grouped that as you can see, because again, here we have three different ways to show it to that. You can look at the percentages, how much percent of the energy is coming from fat versus carbohydrates. Well, how much is that in kilocalories per hour? If you like to see kilocalories, for example, many athletes like to see kilocalories when it comes to fat.

11:20  Or in grams per hour, which, for example, is very interesting when you look at carbohydrates, because obviously that's what you see on your jail or energy bar. You see, you know, written how many grams of carbohydrates are in there. Okay. And what I would like to draw your attention to is that you can see that the column where you can, you know, where you can apply these metrics for the training zone where you enter a specific distance to swim or to run or a specific duration to ride, that's empty.

11:52  So that's not available. We don't do that for efforts in non-steady state conditions. Okay. Because it's just about the precision. Of course, you could theoretically do it. And some people are asking for that, but because it's not precise and it's not really steep in science, it would be like, you know, that should be approximated. We just don't do it at all. Okay. So don't expect that when you select fat percentage of carbohydrates and grams per hour for a two-minute effort, three-minute effort, one thousand meter run, you will not see any value.

12:25  Okay. Just so that you are aware. Okay. Now, how do you use that? How do you use that? It might be pretty obvious, but let me give you the two most important use cases here. Okay. I would really recommend, and this is what most users do very successfully, to always use substrate utilization, fat and carbohydrates, as an output metric for all zones. So, you know, you can see the other zones that target base training, endurance training, aerobic training, medium, whatever you target, whatever you want to call it.

12:59  So, any intensity, basically, that is below threshold value, that your athlete would do as, you know, a training, continuous training for several hours or an hour or longer. It really makes sense to, you know, list in your training zones how much fat and carbohydrates are burned. And you can also use it, obviously, as the master metric to define training zones. And I have an example for you, where this can be useful to really have more fine-tuned and more precise training zones when it comes to base training for different applications.

13:42  Okay. So, why is that so important? What you should have in mind is basically what happens to the muscle glycogen, right? So, where we are going here, what we need to find common ground on is that carbohydrates is a precious fuel, right? Because how much you store in terms of glycogen is obviously limited. And, by the way, you have the amount of glycogen stored in the inside software. So, you do have this information on HEP. But what I would like to emphasize or visualize here again is what happens to glycogen stores generally over a period of, in this case, three days of training.

14:21  So, this is three days of training, always two hours of training. And what you can see is there's two different diets. 70% carbohydrate diets, a green one, means 70% of the energy is coming from carbohydrates. It's super high, right? So, this muesli has, without adding any milk, about 70% carbohydrates. Okay? Just the dry muesli. So, this is what you would need to eat 24-7 if you want to have 70% carbohydrate diet. So, it's really difficult to get up to that high percentage. And then you have a normal, lower diet, not sports-specific diet, about 40%.

14:56  And look what happens to the glycogen stores. You will, or the athletes, it's hardly possible, it's hardly possible to replenish the glycogen completely within 24 hours. Rule of the sum. If you deplete glycogen stores completely, and you have a 70% carbohydrate diet, it takes at least 48 hours to replenish glycogen stores, leave alone super competition. Okay? And then obviously, if you don't have that diet, the drops are even bigger. So, from one day to another, you get a significant drop in muscle glycogen. Okay? And this information becomes really powerful because you can use it for specific training applications.

15:41  Okay? So, for example, if you would deplete, partly, partly deplete and not replenish entirely your carbohydrates from day one to day number two, it could be a problem that day number two is a hard interval training. Right? And therefore, you maybe don't want that. You maybe want to provide more carbohydrates as a fuel by training or choose a different training intensity so that the carbohydrates don't drop that much. Or, the next day there's no training plan. Then why bother? Right? Why worry? Then there's enough time to re-plan it.

16:14  There would be no training here. No problem. Or another scenario would be there is another training coming up, but it is very easy. It is very low intensity. So, your carbide combustion is lower. You can replenish everything you need. And, you know, you maybe want to use that little bit lower glycogen to maybe have a positive effect on your fat combustion. So, for these reasons, these different applications, you might actually end up creating different zones. And, again, this is just an idea. It's food for thought. This is how you can do base training in the smarter way.

16:53  I know this is a cycling specific example now, but you can also translate it to running. Not so much for swimming, but triathlon running. Of course, country skiing is all applied. Okay? So, what I did here is I created three basic zones. So, that's all long slow distance, base endurance, aerobic zone, whatever you want to call it. But three different ones. I called it, to make it more obvious what I mean, I called it weekday endurance. So, let's say Monday to Friday, amateur athlete, you know, weekend career kind of thing.

17:24  Limited time of training during weekdays, right? You could aim for a higher, you can see here 90 grams of carbide. You can actually aim for a higher carbide combustion. Because what is baked in here is that we, you know, assume because it's a weekday thing, the athlete is not training for four hours, right? In one session. So, it can be higher, right? Because it's 90 grams per hour, but he only trains one hour. You know what I mean? As an example. Then we have weekend endurance. So, maybe on the weekend, you know, you have Saturday and Sunday, you maybe have, you know, three, four hour rides.

18:05  And then you want to get lower. You want to get lower, you maybe only want to get to 70 grams, depending on how much the athlete eats and how much you train, right? You want to aim a little bit lower because, yeah, four hours, 70 grams, it's still 280 grams. You would burn, you would burn, you would burn this glycogen by halfway into the Sunday ride. So, therefore, you need to substitute and you need to aim lower. 90 grams would not really work, right? Because in training, how much do you really substitute?

18:31  Whatever, 40 grams, 50 grams, that's higher, right? And then the third example here, a level higher, so to speak, would be training camp. Somebody's in training camp. Here's time, right? There's no work. He trains, he goes out for a ride every day, three, four, maybe sometimes even five hours. Then you have to go lower. That basically happens, what happens in virtual cycle, right? People go lower with carbohydrates. They don't ride at the fat max or they don't ride at 70% of threshold because the carbohydrate combustion combustion would be, you know, three digits above 100 grams.

19:07  Okay. So this is one example, again, you can have, and this is why we built this training zone. You can have three different, if you want, three different base training zones, and then you can prescribe to your athlete during weekday, I want you to use base zone number one. And on the weekend, you'll prescribe base zone number two because it has a better effect. And this is what it would look like here. Just to show you the differences. This is a 90 grams, 70 grams, 50 grams.

19:37  You can see the power output, right? Obviously, the power output is significantly lower. Here in this athlete, we're talking about almost 40 watts different from the weekday to the training camp, or 25, 15 watts difference from the weekday to the weekend. Right? And you can see the percentages in anaerobic threshold shift. Basically saying, yeah, during the weekday, fine, you're one, one and a half hour training at 80% anaerobic threshold on the weekend, but stick to 75 and the training camp, stick to 66. And why you want to do that?

20:09  Look at the effect on VO2max. Look at how much, at which percentage of VO2max they have been writing. Basically, as an expression, as a proxy for understanding what is the aerobic stimulus. Obviously, the 90 grams per hour has a higher aerobic stimulus per hour, because he does it only for one hour. Right? 60 grams is 60%, the stimulus is a bit lower, but maybe he does it for three, four hours on the weekend. So that's fine. Okay? So this is the fine tuning. More precise base training zones, depending on what is the, you know, on the time in the training program, or what is the purpose of the training, what comes up next day, a rest day or a hard training.

20:55  Think about that. So summarizing here, respect carbohydrates, short training, more rest, no hard workouts coming up. You can allow for more carbohydrate combustion. But if you have long training, if you have less rest time, because the next training is on the next day, or you have hard efforts the next day, some interval training plan, then opt for the lower carbohydrate combustion. And of course, you can always adjust the nutrition. So, in a nutshell, a much smarter way to choose intensity of your base training, thinking about the next one and two days what's coming up.

21:34  So, you can have long training, hard training, no training, and then adjust, and then you can have three different training zones in there and basically have a much more precise workout. Next thing, what you find in the master metrics, percentage of fat max. And that's important because that is, this is already an FAQ, a misunderstanding. What you can see in the training zone where your fat max is percentage of the kilo calories. So, 100% is the apex of this green curve, which means 110% is not possible.

22:09  Right? Because if the maximum mobility of the athlete in this case, shown here, for example, is 600 kilocalories per hour, you cannot ask the software to calculate the power output at, let's say, 800 kilocalories. Because the athlete can't do that. Okay? So, this is sealed to 100%. And when you go to something like 66%, then you go down on the green curve. So, what's happening, we calculate 66% of, in this case, let's say 600 kilocalories, and then read the power on it. So, we go on the y-axis to 66% of the maximum kilocalories, and then read, indicated by this vertical error here, read what is the power output.

22:56  Okay? That is percentage of fat max. And obviously, the difference that you get in power output can be different than the difference that you have here in kilocalories. Right? There's a difference. This is fat max power. So, fat max power is not looking at the kilocalories, but it is looking at the power output at the highest factor. And, of course, from there, you could go to the right and can say 110% of, you know, offset power output. Right? Because of the questions about the fat max, we have added fat max power, and you will see it in your account within the next 48 hours.

23:38  Okay? Next one, also important, because also sometimes there are misunderstandings, is the percentage of VO2 max power. And this is maybe one of the most confused metrics, talking about percentage of VO2 max. And we talked about this in other than that already. Okay? So, there's a difference between the power output in terms of energy flux rate, energy over time, which is, you know, your oxygen, your aerobic system able to produce. This is VO2 max power. And the power that elicits VO2 max. Because then it can be anything, as long as you're above threshold.

24:19  So, VO2 max power really means the power output or speed that is basically the energy that is equivalent to how much your aerobic metabolism can produce maximum. So, in this case here, VO2 max 60 milliliters means the speed or power output at an oxygen demand of 60. So, we would take this one here and read down the power output or if it's a swimming or running test, the speed. Okay? And with that, you can obviously now go to 110%, right? Because that would be 66. Or you can go to 90%.

25:02  And then this is, you know, a lower one. Right? This is, you know, a lower VO2 and therefore a different power output. Okay? So, this is VO2 max power, right? Very, very important to understand. When you go to VO2 max, what you see here, right? This is percentage VO2 max. This is not VO2 max power in this graph. So, in this graph, what you see is, if the VO2 max is 60, then we look for the intensity at which, for example, at 90%, you reach, in this case, at 90%.

25:40  So, this is here. You see the difference. This is much, much shifted to the right. And it is the average, right? It is the average. Think about what we said with the aerobic-anaerobic energy contribution. It is the average of the effort, which means, very important thing to understand, if you have a four-minute effort, because in the beginning of the effort, the VO2 needs time to go up. Even if you reach VO2 max at the end, the average VO2 of that effort can never be 100%. Right? So, think about an effort that elicits VO2 max.

26:20  Let's say it's four minutes. And let's say you would put on a mask and you would measure the VO2. Because of VO2, you maybe see the last 30 seconds at VO2 max. And because only the last 30 seconds is at VO2 max, the average cannot be 100% VO2 max. Okay? So, very important to understand. That's the effort that elicits a certain percentage of VO2. Okay? In average. Again, difference VO2 max power. This is just the running speed or power output, which equals the maximum energy flux rate in the aerobic system.

26:57  And percentage VO2 max, which means the average VO2 in a specific effort. Okay? So, when you set up a training zone, which is 90% VO2 max, you get the power output, for example, again, for four minutes. Over four minutes, you would have an average VO2 of 90. Okay?

27:22  And here, we go to one of the questions, one of the very exciting metrics, which I am sure you're going to use a lot, is the utilization of VO2 max. Okay? So, how much, similar to the VO2 thing, right? In oxygen, in aerobic, you use, in all kinds of studies and so on, you use the percentage of VO2 max used to understand what was the stimulus on the aerobic system. Similar to one repetition maximum weight training. And you can do the same in the BLMX. And some of the very most successful coaches have done that for years, looking at how much of my anaerobic system do I use.

28:01  We have covered this in a previous webinar, talking about how to set up really more effective training programs. And spoiler alert, we're going to talk about this in a very exciting webinar in eight days from now, Wednesday next week. Okay? So, stay tuned for that one. Here's one example. What you see here in the yellow area is basically all the intensities above anaerobic threshold, maximum lactate steady state. Remember, again, any intensity above maximum lactate steady state will trigger, you know, the VO2 to go to maximum. If you go a lot above threshold, then you arrive sooner at VO2 max.

28:45  If you just go a little bit above threshold, you arrive later at VO2 max. So, all this range here is something that you can be using for a prescription of VO2 max, high-intensive intervals, whatever you call it. Just say, intensive intervals. Okay? Any of the intensities in this yellow area will do the trick. Obviously, if you're closer to your threshold, you have a lower intensity, you have a longer duration because of lower intensity. If you are more for the right, you go more to the right, then you have a shorter duration because intensity is higher.

29:19  Okay? And so, what's the VO2 max percentage is basically telling you, if you go closer to your threshold, it is more likely that your VO2 max will decrease. And if you go to the higher end, you trigger more of your glyphosate in the past. Then you have a higher training stimulus in VO2 max, therefore you will increase it most likely. And wait for it, there's much more practical examples coming up for that. Okay? And this is here. This is here. I started with something very familiar because I created a training zone, as you can see, let's look at it step by step, as a percentage of anaerobic threshold.

29:58  So, this is just one example athlete. And we choose eight minutes, look at the left one first, please. We use eight minutes, 100% anaerobic threshold, four minutes, 110, three minutes, 125 or 90 seconds, 150. So, we are going all the way from classic, you know, really, really default, very simplistic threshold zone to lower VO2 max zone, higher VO2 max zone to anaerobic zone if you want to use that. Okay? And in this athlete, in this specific metabolic profile, I'm going to have more examples. In this specific metabolic profile, 100% anaerobic threshold is 10% trigger, 10% training stimulus on the VO2 max.

30:45  And with 10%, it will most likely decrease. So, when the athlete trains there regularly, a lot of time, you have a very good chance that you see the VO2 max decreasing. Okay? Instead, if you don't choose this interval, but if you choose 4 minutes of 110 anaerobic threshold percentage, you get, in this case, 281 volts, and you have a 15% BLMX utilization. So, the training stimulus is already 50% higher. The glycolytic training stimulus is 50% higher, right? 10% to 15%, but only this 40 volts. And at 15%, it's a little bit rolling the dice.

31:27  It could go in either direction. Could not change. Could go up, could go down. It's kind of that zone. Depends on how often you train, say, how long is the recovery in between, what kind of lactate accumulation, pH, acidosis. So, simplified saying, no meds land, so to speak. Okay? But other ones, if you opt with this athlete, to go 3 minutes 125%, you go to high power output, for sure you have a nice VO2 range. For sure you'll be reaching VO2 max, no problem. But 27% BLMX trigger, be sure that BLMX goes up.

32:05  If you want that, that's great. Maybe you want that, that's cool. But if you don't, just be aware of that. And then obviously, if you go to this anaerobic interval, so to speak, you go 90 seconds, 150% anaerobic threshold, in this case, 521 volts, I mean, pretty obvious, right? If 27% already is a positive symbolism of BLMX, just guess what almost double of it does, right? Of course, very big stimulus on the glyphosate system. Okay? Here's another example. And this is why that is so important. Look at that.

32:38  It's exactly the same zone. It's exactly the same default zone, based on percentages of anaerobic threshold. And we have talked about this in other webinars before a little bit. But here again, 100% anaerobic threshold, 110, 125, 150, right? In a different metabolic profile, everything changes. Again, here, only the 100% zone would trigger BLMX decrease. In this adnine, exactly the same zones, the 8-minute and the 4-minute, the 100% and the 110%, would most likely lead to a decrease in BLMX. Only the 90-second super-hard one would lead to an increase.

33:24  Okay? So, here we go. Same training zones, different metabolic profiles, result in totally different training stimulus on your glycolytic system. Okay? And that is very important to understand that and to look at that when you plan training. Because now you are able to understand, from just looking at the training zones, which zone to choose. So, obviously, this is already a good application. This would be already a good way how you can use the training zones. Because you can, per default, for all your athletes, for all your assessments, have those zones or similar zones in there.

34:08  And then, just similar to the base training, maybe you said, pick the weekend or the weekday or the training camp zone. Do the same here. You can have all those zones listed. And then you just decide which one you pick. Right? I'll give you one example. Maybe the goal is decrease BLMX. This admin you would send in the 8-minute, 100% AT zone. And this admin you would maybe send in the 4-minute, 110% AT zone. Right? That's the only difference. You would all, that's the only difference you need to do.

34:38  Right? To be safe and reach the goals that you want to reach with your athlete. Okay? So, this helps you decide which kind of interval training you can do here. Okay? We come back to that in another example. Let's finish with the metrics. Lactate concentration. Very popular one. I know, as a cyclist in here, we're trying power base. We're going, like, wow, not really using it. Sorry guys, there are swimming coaches, there's canoe coaches, there's some coaches, there's some other sports who do a lot of lactate testing.

35:07  And classic lactate concentrations has been used, as we discussed in the webinar number one, has been used to prescribe training zones. And there's two different ways again. Without additional value, we use the steady state ones, which is on the left-hand side here. And with additional values, distance or time, we create lactate curves for each single distance or duration that you define in the training zone. Okay? So, this is basically where this comes from. Okay? And again, here, some examples and some limitations, how you would use that.

35:47  Here, I set up zones three millimoles. Steady state. For 1,000 meters running. For 400 meters running. And then I switch to 400 meters but 6 millimoles. And then from 400 meters but 12 millimoles. From here to here, to here, I shorten the duration, right? Three millimoles steady state. Three millimoles 1,000 meters. Three millimoles 400 meters. Three millimoles. What happens? Obviously, the pace gets faster, right? If I have only 400 meters to reach three millimoles, I need to run faster than if I would have 1,000 meters to reach three millimoles, right?

36:32  Again, going back here, look at the graphs. The yellow one here is a short one. That's approximately two and a half minutes. Two minutes and 39. The curve is further to the right, which means you need to have a higher effort at a higher intensity to get to the same lactate concentration compared to, for example, the blue one, which is five minutes, right? So here in this case, let's look at this example. Five millimoles of lactate, right? Buys me a lower speed when I run there for five minutes, obviously, than two and a half

37:02  minute more, okay? So again, that's here. Again, three millimoles, three millimoles, three millimoles, and you can see stimulus on VLA max, stimulus on VLA 2 max. You can basically understand aerobic training stimulus and glycolytic training stimulus. And here, a little insight on running with power, because this is running training zones, you already can see the power for running, okay? We'll come back to that later. Then we switch, as an example, we go same distance, but we go to six millimoles and to 12 millimoles. Of course, the speed is getting more, right?

37:41  Speed is getting much more. You can see the effect which we discussed before. Average VLA 2 max goes from 77 to 84 to 91. This is average. At the end of the effort, you could, of course, reach 100% VLA 2 max, right? Very likely. But because of the beginning of the effort, the VLA 2 max needs to go up, it's different. And you can understand here, you see differences in VLA max. And one thing I would like to highlight is this 12.1. You might say, hey, wait a second.

38:11  This guy just said, he defines the zone, should be 12 millimoles. And now you say the electric concentration is 12.1. Sorry for that. The truth is that it's a curve that's very steep here, right? Which means that it's going from 12 millimoles to 12.1 is, you know, a very, very little difference in speed, he picks the next closest one, and then you might end up with something like 12.1. So just be aware that in the high lactate concentrations, you could have, instead of 12, you could have 11.9 or 12.1 or whatever, right?

38:47  It doesn't change a lot, obviously, but that's the case just so that you are aware. Okay. And this is another example here. Now I've added 12 millimoles, 400 meters, but I changed the metrics. I changed the metrics. We come back to that a little bit. I changed the metrics. I wanted 12 millimoles, but I decided that I wanted to see fat and carbohydrates. And remember what I said before, we don't calculate fat and carbohydrates for non-stabilistate conditions. So this is why it's NC, it's not calculated. Okay.

39:23  Just as you're aware, when you see NC, this metric was not available. In this table in the beginning, it would be blank. Okay. Maximum lactate clearance rate, it's also NC because, yeah, you don't clear lactate when you accumulate. Then you go to 12 millimoles, right? And then another metric here basically is all this lactate rate, lactate accumulation rate, I lactate clearance rate. I don't have an example for this, but you can basically see what we're talking about, right? We're talking about this graph and you can see, you know, rectate recovery.

39:59  So the max lactate clearance rate, the percentage would be the apex of this curve, very similar to the, very similar to the, to the fat max. And here you'll see the actuary recovery rate or clearance rate. This is this one. And then you have the accumulation rate, which is a purple one. Very helpful when you want to understand the different interval trains, how much lactate you accumulate per minute, right? Because if you don't give the additional value, if you don't decide three minutes, four minutes, whatsoever, then, you know, it's maybe good to have this listed in the training zone so that,

40:37  so that you can do the math by yourself and say, oh, I see it's one millimole per minute. I plan to have my athletes running or swimming or cycling there for five minutes. You can do the math yourself. Excuse me. Okay. Now, first part finished. Sorry, very long, the longest part. Talking about all the metrics. Now we talk about some examples. Some more examples on what we talked about before to show you how to use that and where to apply it to get you kicked off a little bit.

41:10  Okay. And I want to start with something that we used already in the last webinar. And I could have used swimming training zones or canoeing training zones, but because I know the majority of our listeners here are, you know, coming from the cycling and the triathlon background, I used very typical FTP based training zones. Basically, as we've seen last time, if you go percentage of threshold based on lactate tests, you have the same thing. Okay. So what I'm going to show you now is basically not applying only to colon FTP zones and also

41:47  apply if you do zones based on a lab test on a treadmill doing lactate and taking whatever, 60% of the speed at four millimoles or whatever threshold concept you want to use. Okay. And the idea basically is what I would really encourage you to do is don't start all over. Start with what you're currently doing. So if you're currently, you know, if this tells you something, if, you know, whatever zones you have, in this case, let's say Coggins FTP percentage zones, if this tells you something, if you're familiar with that, then start with that.

42:24  Okay. Okay. And just add, as the output metrics, just add specific physiological metrics, which tells you something, what is going on. Here's some suggestions, right? For example, in the active recovery zone, you can define it as 55% or below FTP, but choose what you want to see. Maybe you want to see the lactate clearance rate to see how quickly somebody will recover. You maybe want to see the lactate concentration. Have a better idea how this compares to a lab test. Or you want to look at which percentage of you to maximize the trigger.

42:58  Endurance zone, for sure, as we said, hopefully make clear, for sure you want to see fat and carbohydrates, right? To tune the nutrition and so on and so forth. You maybe want to understand how much is this of my fat max, right? Similar for tempo. And then of course, for the higher intensity zones, you maybe want to look at percentage utilization of VO2max and VLMx, because the downside is obviously that you're trying to find the VO2max zone, not based on VO2max, but based on an FTP, which is a rough proxy for

43:30  a real maximum activity. So when you use this, you are used to that. You are accustomed to these zones or whatever zones you have. Stick with that. That's my recommendation. And just as a very first step, add the output metrics and look at, you know, what's really going on in the amount of what we're doing in these zones. Okay? And what I'm going to show you now is an example why this is so important. This is an example athlete. You will find it in the sandbox. It's a high aerobic guy, but a low glycolytic male.

44:06  And I have these same zones here. Okay? I created exactly the same zones based on those numbers here. Okay? For the sake of simplicity, I only show you the target. And I'm doing exactly that. I just told you the VO2max, the lactate incidence rate, the lactate concentration. Exactly these metrics that we have in here. Okay? Okay. And we're doing the same for a low aerobic glide and low glycolytic. So here, high aerobic, low glycolytic. Same guy, same body weight. Everything's the same. Just the VO2max is low.

44:40  Okay? So again, two athletes, two example athletes. Everything's the same. Same low VO2max, low glycolytic. Just one has a higher VO2max than the other. Okay? And let's look what happens when we look at, for example, I could do it with fed combustion. I could do whatever. Here, I do it with threshold and VO2max. Those two guys. So we just zoomed out the zones here. Look at that. When you have, based on this zone, have the guys trained on the VO2max zone based on percentage of FTP, the one guy triggers his VO2max by 18%, and the other guy triggers his VO2max by

45:26  11%, leave alone the lactate accumulation rate, which is almost double in the high aerobic guy. So, most likely time to fatigue is half, right? Because if you use lactate accumulation rate as a proxy for fatigue. So what's going to happen? If you send your high aerobic guy into that zone, you will most likely see an increase in VO2max if you do that regularly. And if you send your low aerobic guy, same VO2max, again, same VO2max in both athletes, if you send this guy into that zone, you will most likely see no increase in VO2max, because

46:06  the stimulus is too low. And again, I'm not saying that it's good or bad to increase VO2max, it depends on what you aim for, right? If the upper guy is Wout van Aert after the Tour de France, preparing for the classics, great. Let him do that. Right? Let him do that. Let him right there. He will pick up his VO2max, he needs this for the cross season, cycle cross season, perfect. But it's important that you know that, because it is, again, the same percentage of anaerobic threshold.

46:36  And this is exactly the same zone, just two different metabolic profiles. And again, it is the same VLmax in both people. Okay? Another example here. Now, we change that. Now we have the same high aerobic, low glycolytic guy. Now we keep the VO2max, but we have a high VLmax. Okay? So the upper picture, let me go back here, the upper one is exactly the same. High aerobic, low glycolytic. But the lower one is now the same athlete, not with the low VO2max, but with the same high

47:20  VO2max, but combined with the high VLmax. So what happens here? Same thing, likely VLmax increase because he uses VLmax 18%, it's a low glycolytic guy. Look at what happens if you send your sprinter guy, so to speak, right? If you send your sprinter into the VO2max training zone. He only utilizes VLmax by 5%. You have a fair, very, very fair chance that he decreases his VO2max. So you send your sprinter to do VO2max intervals based on percentage of FTP. And you have a very fair chance that he decreases his sprinting capacity by decreasing his VO2max.

48:05  Okay? Leave alone, I mean, you can also look at the utilization of VO2max. It's vastly different. So the aerobic stimulus is again, also vastly different between those two at 88% versus 74%. Leave alone that this training effect, what you're actually trying to do, right? Actually trying to do, maybe because that's where the name comes from, the dual VO2max interval, and this stimulus is vastly different. Okay? Okay. Another example. Let me cut here. Sorry, we're jumping. Okay? We are jumping to running. Something that has been the feedback of many from you for some time.

48:45  So apologies for coming up a little bit late with that, because of the time it took to develop the training zone. What I'm going to talk about here is that in the running, you often see that the pace for base training is ridiculous low, slow pace. And this is what you see here. This is, as you see inside running training zones, the default zones, which is, there's the aerobic base, endurance, long slow distance, zone, whatever you want to call that, is based on textbook metrics. Lactate concentration between 1.5 and 2.

49:21  Carbohydro combustion is relatively low, 70 grams per hour. And you see what happens. A pace of 9 minutes per kilometer. This is walking, maybe not even fast walking. This is just normal walking speed. Leave alone the recovery pace, 33 minutes. That's like creeping, right? So obviously we'll say, that's not right. Issue is, based on literature, it is right, because this is how base training in runners is defined. But, maybe not for an amateur runner who just started running. I mean, if I would start doing this right now, I would blow up, you know, maybe.

49:59  So, it depends obviously what is the training status. So another example, we were talking about examples on how to utilize training zones there. Is, create, for example, food for a thought and idea, what I would like to recommend. Create, for example, very simple training zones. A very simple training zone model for your beginner athletes, right? Why would you create a training zone template with 15 different zones, with percentages of VLA max and lab 10 accumulation rates for somebody who runs three times per week, 30 minutes? Doesn't make any sense to me, at least.

50:38  Don't get me wrong. It's no offense against those guys who don't have this much time for training or training or whatever. It just doesn't make sense. So my recommendation is, why don't you just create training zones, simple training zone model, like, you know, like, for example, Stephen Seiler has a very, very great simple training zones model. And why don't you stick with some more sophisticated zones for more sophisticated athletes? And that could be one idea here. So what I did now is, I just really simple, very straightforward defined,

51:11  aerobic endurance zone, 2.5 millimoles of lactate, temporal training zone, 3.5 millimoles of lactate. Right? And that's just it. And then you have a very slow running pace. It's the same athlete. It's the same athlete we looked at here, right? You have a very slow running pace for the aerobic endurance. And you have a decent running pace, seven minutes per kilometer, for what you call a tempo endurance. And this is maybe then where you send your athlete for, you know, whatever it is, like 30 minutes, around three times a week.

51:43  Okay? So why you want or why you don't see the lactate concentration here for the high intensity? That's another example. Again, I'm going to emphasis again what I talked about before. Look at the lactate accumulation rate. The lactate accumulation rate here in this zone is 1.5. And there's no additional value. Right? So I want to pick up on this one. I want to pick up on this and explain, similar to FAQs, what is happening here. This is what we looked about at before. Right? Last webinar. This is maximum lactate steady state test.

52:20  Look at the lactate concentration when you are above threshold. It increases linear over time. Okay? So when you have the zone where lactate accumulates with 1.5 millimoles per minute, which is basically the slope of this one here, and you go to infinite time, then there's no lactate concentration. You can see that here also. Basically, technically, we stop calculating lactate concentration at 300 millimoles. So basically what I'm saying is, once you are above maximum lactate steady state, and lactate accumulates per minute, and you go to a steady state, which means technically time is infinite, of course there can be no lactate concentration.

53:03  Okay? Last example. A cyclist's focal endurance. Trying to bring a little bit back together. What you can see here now, we have different zones, similar to the base training with the fat and carbohydrates, similar to the topic about BLMX and high intensity training. Right? So we have now the normal recovery zone, where I just look at, you know, very, very low lactate clearance rate and stuff. And I have two base zones. One with a higher carbohydrate combustion rate, for example, during weekdays, when there's not so much training.

53:38  And one with a lower one, maybe for the weekends, or when the next day, how training is coming up. So you just have two base zones, and you just prescribe base one, base two. Simple as that. Right? Then there's the FATMEX zone, could be an example, what you, you know, again, an example how you maybe want to create a zone template base for your athletes. So that's the FATMEX zone, right? To understand what is the power output as highest FAT combustion rate. And I added, for example, the lactate clearance rate, because as you will be aware, FATMEX zone

54:10  is the same intensity range as your maximum ability to recover from lactate acid, from lactate accumulation. So it would be interesting to have that. And there are those intervals, right? An eight minute interval, the four minute interval. And then you can see for each athlete how much utilize, how much do they utilize their BLMX and where you want to sense it, depending if the goal is to bring up or bring down BLMX. And then of course you have the one, not of course, but you have one zone where you really

54:39  have a high glycolytic stimulus in case you want to have, you know, want to trigger increase of lactate of BLMX. And finally, three epic cues, something we talked about already or something that's often asked already last week. Heart rate. What's about heart rate? This is a screenshot. You can see it's already in beta testing mode. So we do have heart rate, as I mentioned in the last webinar and fingers crossed, most likely you will see it in your account before Christmas. So relatively soon, we will have heart rate as a metric here, which you can choose from.

55:18  And you can see, you know, intensities based on, based on heart rate. Okay. Again, next question. I want to emphasize again, because we had many, many questions about that. Lactate concentrations, what we just talked about. If you have a lactate accumulation above zero, so there's a net accumulation lactate over time, you will have no lactate concentration for, you know, steady state conditions. Technically, you currently list 300 new takes as a value of C and C cannot calculate it. Because, again, what you see here is steady state means just wait infinite time to reach

56:03  a steady state. But above maximum lactate steady state, per definition, because it is maximum lactate steady state, there is no steady state. And therefore, please don't expect the number. Last one, little sneak peek here, don't tell anybody what you're going to see now, is running power. I mentioned it quite several times that we are working on that. And I just give you a little sneak peek here. This is us recalculating stride data. So you can see that we have a very good match. And therefore, I don't expect it to be long out of the beta phase, where you would be able to then have running power, at least for stride.

56:47  We didn't use a validation yet with Garmin and Polar system. But at least for stride is what I understand most of you use. Expect running power in there. And you've already seen it at the beginning. You see aerobic, anaerobic power that is kind of baked in there already. And you will be able to pick power parallel. So you can have power and pace or speed. You have up to three different units for the same training zone in the training zone building. So you can be able to have both in there in the same training zone.

57:19  Or, for example, you can say I want power, heart rate and pace all listed for the same training zone. And with that, what's next steps here for everybody who spent the hour with me here? Basically, all the templates that I've shown here. So templates, different base training zones depends on carbohydrate combustion. Templates for the cogon power zones and how much it triggers VO2max and BLMx. Zones on duct tape concentration. So all these different trainings on templates, I'm sure. You will be able to see those. I'm going to populate into your accounts in the next 48 hours.

58:05  And then you will be able to see those. So you don't only have the default templates or the ones that you've created, but you also have the ones from the webinars, which you can play around with. And then additionally, you will get access to a playground slash sandbox. So to a separate demo account where you can log in and play around with these examples. High glycolytic glyc, low glycolytic glyc, high biotermostomyogen, and so on and so forth. Okay? Because what you will have noticed is that the training zone builder only works for new assessments.

58:39  You do a new test. This is not to bother you. This is not to trigger you to, you know, do 20 tests, so to speak, just to be able to, it's just a technical thing. All the metabolic profiles needs to be recalculated using the trainings on the web. And therefore, it only works in new testing. Now, in order to have a runway from you to play around with that, get familiar, try out different things, this is why you build this demo account so you can basically log in there, use the existing data,

59:09  and understand better how you would use it for yourself instead of burning through, you know, your testing budget or whatsoever. Okay? So again, approximately 48 hours, and then it should be up here. You will get an email about that so you can log in. And with that, I'm going to thank you for your attention. Hope you enjoyed it. Hope that answered your question. Especially hope that this was good food for thought and good examples how you will leverage the data of your metabolic assessments and how you leverage the data for better training problems.

59:46  And with that, I'm going to stop here and you will be able to provide more information. and provide more questions. That would be very nice. Thank you.