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lt2 is the line that matters. not max heart rate. the chart has two lines. heart rate rises in even steps through all five zones. lactate stays flat, bends at lt1, then turns vertical after lt2. how long you can hold it: 🟢 below lt2: hours 🟠 at lt2: about an hour 🔴 10 bpm above: about 20 minutes 🔴 20 bpm above: a few minutes the watch shows 10 beats. the body shows a wall. that's why zone 2 is where the volume lives and zones 4 and 5 are intervals. the one number worth getting tested is your
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lt2 is the line that matters. not max heart rate. the chart has two lines. heart rate rises in even steps through all five zones. lactate stays flat, bends at lt1, then turns vertical after lt2. how long you can hold it: 🟢 below lt2: hours 🟠 at lt2: about an hour 🔴 10 bpm above: about 20 minutes 🔴 20 bpm above: a few minutes the watch shows 10 beats. the body shows a wall. that's why zone 2 is where the volume lives and zones 4 and 5 are intervals. the one number worth getting tested is your
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your legs run out of fuel at 31 km. unless you refuel. you start a marathon with about 500 g of carbs stored in your muscles and liver. at 5:00 per km you burn about 2.6 g a minute. with nothing coming in you drop under 100 g at 31 km, and under 100 g your pace falls apart. that is the wall. a gel every 30 minutes puts 30 g in. your gut absorbs about 1 g a minute, so the tank drains at 1.6 g a minute instead of 2.6, and you cross the line with about 130 g spare. modelled from jeukendrup 2014. yo
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what each run does to your lactate blood lactate over a 40 minute session, peak in mmol/l easy: 1.0, you clear all of it marathon pace: 2.1, cleared, just threshold: 3.9, right on the edge intervals: 8.6, stacks up rep after rep reps: 7.1, short and fast but it still builds this is why threshold work is capped around 20 minutes and intervals are capped by distance. go over the line and it stacks up fast the sessions are jack daniels' five types of run. the lactate lines are illustrative, yours w
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TikTokvo2.maximum
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