The Strength Running Podcast

Aerobic Threshold and the Benefits of Zone 3 with John Davis, PhD

9 snips
Aug 8, 2024
John Davis, a running coach and biomechanics expert, dives deep into the underrated benefits of Zone 3 running. He challenges the dominance of Zone 2 in modern running culture, emphasizing how middle intensity can enhance aerobic capabilities and predict performance. With insights on lactate thresholds and fatigue dynamics, John articulates the nuances of heart rate training and the importance of balancing various intensities. His expertise provides valuable strategies for runners looking to optimize their training and improve endurance.
Ask episode
AI Snips
Chapters
Transcript
Episode notes
ANECDOTE

John's Training Experiment

  • John Davis experimented with double threshold workouts that emphasized aerobic endurance but lacked anaerobic speed preparation.
  • His 5K attempt felt great early but collapsed at the anaerobic stage, illustrating the need for balanced training zones.
INSIGHT

Defining Aerobic Threshold

  • The aerobic threshold (LT1) marks when oxygen consumption and lactate rise but stabilize, differing from slower aerobic efforts.
  • Running above LT1 recruits less efficient fast-twitch fibers, increasing energy cost and changing fatigue mechanisms.
INSIGHT

Fatigue Mechanisms in Zone 3

  • Fatigue at high-end aerobic intensity stems mainly from localized glycogen depletion and central nervous system downregulation.
  • Central fatigue selectively inhibits force in working muscles while sparing non-working muscles.
Get the Snipd Podcast app to discover more snips from this episode
Get the app