The Strength Running Podcast

How to Improve the 3 Running Thresholds (Z2, LT, and VO2 Max), with Phil Batterson, PhD

34 snips
Aug 28, 2025
Phil Batterson, a competitive runner and founder of Critical Oxygen, shares his expertise in human bioenergetics to help athletes maximize their endurance. He dives into the three key running thresholds: Zone 2, Lactate Threshold, and VO2 Max, breaking down complex physiology into actionable training strategies. Phil discusses common training mistakes, the significance of lactate threshold for race prep, and how to integrate VO2 max work with cross-training. Whether you're looking to geek out on science or race faster, there's valuable insight to be gained!
Ask episode
AI Snips
Chapters
Transcript
Episode notes
INSIGHT

Bridge Lab Science To Field Practice

  • Labs control variables tightly, but coaches need practical field tests that athletes can use without specialized gear.
  • Bridging scientific findings to usable field methods makes training both practical and optimal.
ANECDOTE

Phil's Journey From Rowing To Mitochondria

  • Phil described a winding path from college rowing and Ironman training to coaching and a PhD in mitochondrial physiology.
  • He now translates deep molecular knowledge into practical training guidance for runners and coaches.
INSIGHT

Three Distinct Thresholds Define Intensities

  • There are three physiological thresholds: zone‑2 (fat→carb shift), lactate/threshold (sustainable→unsustainable), and VO2max (max aerobic capacity).
  • A fourth informal boundary is maximal sprint power above VO2max, which sets total system power.
Get the Snipd Podcast app to discover more snips from this episode
Get the app