Interesting paper on "how low can you go" when it comes to training intensity...
Researchers compared 6 weeks of training at VT1 versus ~12% below VT1, with total volume matched.
Result?
Both groups improved endurance performance by essentially the same amount:
• Critical Speed ↑ similarly
• 3600m performance ↑ similarly
• Jump performance ↑ similarly
• D′ (anaerobic capacity) ↓ similarly
The only real difference was that the VT1 group reported:
• Higher RPE 🥵
• More fatigue 😫
• Higher training strain 💔
In other words, running ~10-15% slower than VT1 produced the same fitness gains with less overall training stress.
A useful reminder that just because it feels harder, doesn't mean it's more productive...
Sometimes, slower really is smarter!
El objetivo del entrenamiento aeróbico no es correr lo más rápido posible manteniéndote dentro de Zona 2.
El objetivo es acumular la mayor cantidad de trabajo útil con el menor coste fisiológico posible.