Ending The Debate: Zone 2 vs. HIIT w/ Dr. Paul Laursen (SSOF Ep 108)

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James and Paul discuss the different approaches to conditioning in sports, particularly focusing on the traditional energy system model approach. They explore the concept of an aerobic base and its definition, as well as the importance of aerobic energy and fat burning.

They also discuss the effectiveness of steady-state cardio and zone two training versus high-intensity interval training (HIIT). Paul explains the benefits of HIIT and how it can provide similar aerobic adaptations in a shorter amount of time. They also touch on the idea of lactate and its role in training, as well as the different types of high-intensity intervals and their physiological targets. Timestamps

0:00 Introduction and Background

05:08 Understanding the Aerobic Base and Energy Systems

12:26 Comparing Steady-State Cardio and HIIT

24:43 The Role of Diet and Fuel Utilization

33:12 Considerations for Individualization in Training

35:03 Understanding Energy Systems and Interval Training

36:46 The Role of Pacing and Perceived Exertion in Interval Training

38:45 The Benefits of Lactate as a Fuel Source

42:18 The Importance of Individualization in Training

47:05 Peripheral Adaptations in Interval Training

Paul's Site: https://hiitscience.com/

Twitter: https://x.com/PaulBLaursen

https://athletica.ai/

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