Physiology Secrets

1 x 5min & 5 x 1min (Training Session Explained)

In this episode we talk about an awesome session we use for a number of athletes and why it's really effective PLUS we critique our own work and tell you how we've gone back and improved the session over the years to get to where it is now.

Main set:
2 sets of
1 x 5min @ 88-92% VO2max, 2.5min @ 60-70% VO2max
5 x 1min @ 100-105% VO2max, 30s Passive recovery

OR

2 sets of
1 x 5min @ 88-92% VO2max, 2.5min @ 60-70% VO2max
5 x 1min @ 100% VO2max, 1min @ 65% VO2max

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10 x 800m (Training Session Explained)

Another great session sent through by one of our listeners.
Session Details:
4km warm up & strides

Main set:
10 x 800m @ 120% Threshold Pace, 90s jog recovery
4 x 200m max speed, 2min passive recovery

2km easy cool down

Check out what we think, what we'd change and more in this episode.

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A Grade vs B Grade Cyclists (What‘s the Difference?)

We have this question a lot..."How far off A-Grade cycling am I?" or "If my VO2max improves will that make me an A-Grade rider?"
So we thought we'd share our thoughts on what separates A from B-grade cyclists, form physiology to performance smarts & tactics.

 

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Pyramid Ramps (Training Session Explained)

Another session sent in, this time imagine starting out very easy and continually increasing or 'ramping' up the intensity then gradually ramping it back down. What does this aim to do? Nick and Luke chat through the session and talk about why flipping that upside down to do "u-shapes" instead of pyramids would potentially be a much more effective session.

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30s HARD, 2min sub Threshold, 30s HARD (Training Session Explained)

Nick and Luke breakdown a session sent through by a podcast listener, repeats of a short hard effort followed by a sub threshold block, back into a 30s burst. Is this an effective session or what could be changed to get more out of it? Plus when might you use this type of session in your training?

For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

The Science Behind Effective Aerobic Training (Guest: Nathan Heaney

Who does METS turn to to keep up to date with the science of aerobic training? This guy. Nathan Heaney (AKA The Conditioning Consultant) joins Luke in an absolutely awesome, must listen episode of the Podcast. They dive into the science of maximising time at VO2max, training intensity distribution (i.e. polarised), field testing for maximal aerobic speed and LOADS MORE!

Follow Nathan on Instagram: @theconditioningconsultant
Learn more about Nathan: https://runningprogram.com.au/about-us/


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30s ON @ VO2max/30s OFF (Training Session Explained)

You know we love our VO2max intervals and this session is one of those. Nick and Luke chat about doing short HIIT this time and how doing 30s ON/30s OFF can achieve a similar stimulus to our favourite 2-4min effort @ 95% VO2max with equal very easy recovery. PLUS why this session might be more or less specific to you depending on what type of athlete you are.

For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Why Your Movement is So Important for Performance (Guest: Paul Mackinnon, The Balanced Runner)

The Balanced Runner is BACK! Paul Mackinnon joins us agin on the podcast to talk all things running technique, including the big mistakes he sees athletes and coaches make, why trying to activate your glutes isn't fixing any problems and his insight on how pro's could be even faster than they already are, IF they learnt to run more effectively. One you don't want to miss!

Follow Paul on Instagram @thebalancedrunner
Get in contact with Paul: www.thebalancedrunner.com.au

Listen to Paul on Episode 69. of the Podcast HERE

For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Low Cadence Cycling (Training Session Explained)

Low Cadence is a training method lots of cyclists would have heard of or used, but what does it aim to do and are there some better alternatives to make sure you get best bang for buck in your training. Nick and & Luke talk through their thoughts on another training sessions explained episode of the podcast.

For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Zwift Tri-Battle Breakdown (Frodeno vs Sanders)

Lockdown 5.0 in Melbourne came at a perfect time for us to sit down and watch the Zwift Tri-Battle between Jan Frodeno and Lionel Sanders, ultimately leading to the Ironman distance World Record being smashed. Luke, Nick & Tyler chat about their thoughts on the science, innovation and ultimately their reactions to the event. Plenty to unpack in this episode of the podcast including how Sanders can run at 120bpm, why live blood glucose monitoring could be the next big thing, and more!

For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind