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The Science of Hard Workouts: Double Threshold, HIIT, Interval Training & Everything in-between
Big Picture: Understanding Hard Workouts
Building the Optimal Training Soup: High Volume vs. High Intensity
Debunking the Myth of Magic Training Paces
Why we shouldn't over rely on Zones
On Writing Workouts (23:58)
How Hard Should Hard Workouts Be? (12:36)
Hard Workouts: When, Where, and Why. (49:51)
Section summary
The Energetics of Hard Workouts
Understanding Energy Systems (17:17)
Energy Systems and Intervals (13:53)
Understanding Lactate
Understanding Lactate #1 (25:20)
The Lactate Shuttle
The Different Lactate Thresholds
Understanding the Balance of the Lactate Threshold (27:15)
Monocarboxylate Transporters
Demystifying Threshold Training
Flux Training
Applying Lactate Dynamics
Examples of Flux Training
Applying Flux Training
Integrating it Into the Season
Alternations
Lactate Dynamics: From Theory to Practice
Fartlek Training: The Evolution from Gosta Holmer to Modern Workouts
Understanding Fartlek and Alternations
Understanding Aerobic Power: Defining and Developing Endurance
How to Improve Lactate Threshold
Flux Training Explained: Modernizing Traditional Running Workouts
The Norwegian System
History of Norwegian Methods
The Lactate Threshold in the Norwegian System
Marius Bakken Training
The Ingebritgsen Method
Double Threshold Science
Where people get it wrong
Interval Training
Mastering Interval Training: Beyond the Basics
Understanding Tabata Sprints...And why we so often get them wrong.
A Misunderstanding of High Intensity Interval Training
Models of Speed: Unpacking Historical Training Methods
Why Interval Training is Often Misunderstood
Tabata Sprints: Understanding the Science (26:04)
Where Research Gets HIIT Wrong (24:01)
Workout Design
What do we need to know for designing workouts?
Rules for Workout Creation (16:29)
Understanding the Details of Workout Design (19:24)
How Training Intensities and Workouts Interact (6:58)
Developing Workout Progressions (19:11)
Workout Creation Basics (20:32)
Connecting Workouts (6:58)
Creativity in Workouts and Manipulating Vairables
Getting Creative in Workout Design
Uncertainty and Creativity
Managing Workouts
Workout Examples
Uncertainty: Grass Loops of Death (3:33)
Training to Develop a Kick
Understanding Tabata Sprints...And why we so often get them wrong.
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