Endurance Training Intensity Distribution For Hybrid Athlete Performance - Nathan Heaney

May 2, 2022

Ask episode

Chapters

Transcript

Episode notes

In this episode, we have the S&C coach and the Head of Athlete Performance and Development at Xavier College, Nathan Heaney, also known as the Conditioning Consultant.

More athletes are becoming familiar with training programmes based on training zones. You may have heard of 80/20 running where the aim is to do 80% of your running training in the easy zone, and 20% in the intense zone. But is it as simple as making your easy runs easy and your hard runs hard? What defines these training zones? In this episode, Nathan and I discuss how to use heart rate data to guide your training zones, what the difference is between a 3 zone and a 5 zone training model, and is it possible to use ratings of perceived exertion to help guide training these zones, too.

But before we get to the show I want to thank our sponsors, who the show would not be possible without.

I want to take a moment to express my gratitude to my production partner, KULT Media.

KULT Media has been instrumental in the development & success of the progress theory.

They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.

Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.

So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more.

Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.

First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.

And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.

I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.

By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where Flow is perfect. It’s a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue and stress that come with leading a performance-driven lifestyle.

I can’t recommend these products enough they are a game changer for human performance. And also, while you’re at their website hmn24.com check out there plant protein, which is incredible for smoothies post-training, and their website includes articles and an awesome podcast for those wanting to learn more about human performance. You can even check out the episode I did with them, I thoroughly enjoyed that chat I had with Phi Learney, Co-founder of HMN24, and it has led to an awesome collaboration with HMN24 supporting The Progress Theory. If you want a 10% discount on all HMN24 products either head to their website via the links in the Instagram bios of @theProgresstheory or my personal Instagram @drphilprice or use the code PHILPRICE at checkout.

In this episode, we discuss:

1:10 - Introduction to Nathan Heaney and the start of his work in training intensity domains
9:00 - Training intensity during defined
11:09 - What happens when runners' unintentionally run in the wrong intensity zone
17:24 - External factors influencing athlete’s training intensity
23:23 - The different intensity distribution models and why is polarised training so popular
29:34 - The Threshold model
30:22 - Programme flexibility between models due to training goals
35:58 - defining your intensity zones
38:36 - tips and tests for determining training zones
43:49 - Creating interval sessions
47:56 - The use of RPE for endurance training

FOLLOW OUR PODCAST

Follow our Host / Guest

@theprogresstheory

@thepricep

@theconditioningconsultant

Explore these Resources or Items Mentioned in the Show

The Conditioning Consultant website

Online lecture on Training Intensity Distribution

For all our other episodes and to get in touch, please visit www.theprogresstheory.com.

Thanks for listening!