๐๐จ๐ฐ๐๐ซ ๐ญ๐๐ซ๐ ๐๐ญ๐ฌ ๐๐ซ๐ ๐๐ฅ๐๐๐ซ๐๐ซ ๐ญ๐ก๐๐ง ๐ฉ๐๐๐ ๐จ๐ซ ๐ก๐๐๐ซ๐ญ ๐ซ๐๐ญ๐ ๐ญ๐๐ซ๐ ๐๐ญ๐ฌ
Which is clearer?
1. โ3x 15min at 15 secs/mile slower than 10k pace with 3min easy recoveryโ
2. โ3x 15min zone 3 with 3min zone 2 recovery between setsโ
3. โ3x 15min at 220W – 230W with 3min recovery below 200Wโ
You may think theyโre all clear, but โฆ
๐๐๐๐ ๐ญ๐๐ซ๐ ๐๐ญ ๐ข๐ฌ๐ฌ๐ฎ๐๐ฌ
How fast is 10k pace? I didnโt know my 10k pace when I first started running.
Does 15 secs/mile apply to all runners, regardless of their 10k pace? Probably not.
And should you maintain the pace on the flat and on hills? With no variation?
๐๐๐๐ซ๐ญ ๐ซ๐๐ญ๐ ๐ญ๐๐ซ๐ ๐๐ญ ๐ข๐ฌ๐ฌ๐ฎ๐๐ฌ
Thereโs no easy way to discover your maxHR. Either itโs based on your age (rather than your individual capability), or it requires an all-out 3-minute run to try to reach your maxHR.
HR target zones tend to be quite wide โ 10% โchunksโ (a broad brush).
And heart rate lags behind changes in your effort, and drifts up at the end of longer runs.
๐๐จ๐ฐ๐๐ซ ๐ข๐ฌ ๐๐ข๐๐๐๐ซ๐๐ง๐ญ
Power gets your training targets right โ individualised to you and your current running fitness, and as a narrower range within training zones.
When running, just keep your lap power within the target range โ on the flat or on hills.
And power responds to changes in effort โ no lags and no drifting.
๐บ๐๐๐๐๐ ๐’๐ ๐๐๐ ๐๐ ๐น๐๐๐๐๐๐ ๐๐๐๐ ๐ท๐๐๐๐?
โ Questions?
๐ Getting Started
Power targets are clearer than pace or HR targets