Відео

😂 this is my recap of my experience. I strongly believe that with any endeavour the real challenge is to reach halfway after that there's no turning back. But you don't have to listen to me. Try for yourself

Nice work!

In the video

Burpee = squat + plank. Everything else is a variant

Get after it

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Hopefully this comment gets you some more subs 💪

Glad it was helpful!

Beast 💪

Yooo can you see the future 👀 ✨ keep an eye out for the next video

💪 you don't have to be tough to do 100 a day, but doing it will make you tough 🧠 Respect to you too 👊

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🙏thank you! I train alone. Not for everyone but it's given me a chance to figure out what works for me. Where you thinking of doing your first Hyrox?

@@NikRunTheHills cool man. I am going to Hyrox Hamburg happening in November this year. Very nervous about my performance but expecting a sub 90min 😀

@@thiags123 good luck! As it's your first, don't put too much pressure on yourself over the time. Stick to your pacing and be ready to back off or push on, depending how you feel 💪

@@NikRunTheHills thanks man. Kind and motivating words. I will let you know about my time :D

🙏

🙏🙌

I wasn't tracking at the time so not sure. It's going to be different for everyone, but I find a 400-500 cal deficit to be a good amount.

@@NikRunTheHills I’m about 15% body fat now (started from around 20%) and been eating the paleo diet (3 meals a day approximately 1200 calories) since late June while using burpees as cardio 6x a week and lifting weights 4x a week. I’ve seen improvements but it seems getting lower abs is the hard part since I haven’t seen much improvement in the past month even though I still lost some more weight. Although 500 calories seems too little and I wouldn’t want to lose muscle mass

@@namesomega3694 sounds like you're making great progress! Be patient with it. I'm not qualified to give you specific advice, but a few things that I've found help me are more carbs, less fat. More cardio and keep up the strength work. Of course sleep is king too

@@NikRunTheHills Thanks this is why I eat oatmeal with fruit and nuts as breakfast and other days eggs! Someone on Quora suggested doing 200 burpees is what got them a six pack although you achieved it in 100 days doing 100 only. After all this is only day 65 for me if not counting a monthly cheat day when going out

The basic 4 count Burpee is essentially a squat and a plank. No press up, no jump. These additions are called variants

Adapt and do what you can. Straight arm plank instead?

Then I will do it thanks.

Do half rep push-ups for a month, then try again

@@badactor3440 👍

At the end all that discussions are just the cherry on top of the cake. It will literally make no real difference in fat loss or utilization or whatever. You need carbohydrates. Especially if you workout, since you’re using lots of energy in a short amount of time. You will feel literally like 💩 if you work out fully depleted on carbs.

The point being made here is that if you include any type of intensity in your program, you're going to be burning carbs. There's also a saying along the lines of "Fat burns in the flames of carbohydrates", so having available carbs will help your body burn fat. That said, if you're a bodybuilder and your cardio is walking and maybe some stairmaster, you'll likely be below that 70% VO2 max and mainly be burning fat.

It varies from person to person. This zone is defined by a change in blood lactate so would need to be measured. For context though, my zone 2 using the 3 zone LT model is around zone 4 using the 5 zone HR model

Appreciate the critical push back. It's healthy to have these kind of discussions around it. I responded to a comment below using my own physiology as an example - One of the key points being made here is that on a 3 zone model there's not a lot of physiological difference occurring before LT1. For me personally, training from 120bpm to 156 bpm I'm producing almost the same lactate and burning a similar ratio of fuel. Therefore, this makes sense to be considered the same zone, however on a 5 zone model this encompasses zones 1,2 and 3, so theoretically I could train in zone 2 in a 5 zone model (and I've done lots of this type of zone 2 training) - but really is it providing any different physiological stress than training in zone 1 or 3? Whereas on a 3 zone model, zone 2 is defined by a clear physiological shift and change in metabolism. Which means training around this point will cause the body to become more used to it and push this threshold higher. Everyone's physiological profile is different and whilst defining your zones is important, it also key to understand why those zones are even considered zones.

Hey! I can of course only speak for my personal experience, but the single test approach enabled me to reach a maximum that felt aligned both cardiovascularly and biomechanically. I left the latest test feeling satisfied I'd put it all out there, whereas I wondered if I could have done more with the 2 test approach. We did a warm up at 10kmph. Then started the testing at 11kmph, for 3 mins, with 30s static to take bloods from the finger. Treadmill incline was set to 1. We started here based on my previous test. We did a total of 8 stages. 11, 12, 13, 14 (LT), 15 (LTP), 16, 17, 18kmph. I've not done the 1minute continuous increment vo2max test using incline, I imagine that would work well. If you have any other more science specific questions it would be worth reaching out to George :)

This is talking about Running Economy. Not sure how running economy relates to cycling. But, my understanding is that running economy is about calculating how much oxygen you need to run a set speed over a set distance per kg of body mass, So it makes sense that if you use less oxygen to do this, you're more economical - like getting more miles to the gallon in a car. Imagine 2 runners, one whose VO2 max in 100ml/kg/min (for ease) and one whose VO2 max is 50ml/kg/min, both are running at 15kmph at approximately 50% of their VO2 max, who is using less oxygen? I understand this to be running economy.

Great response Nik. Mirroring Nik’s comment, but adding my own part, in cycling you don’t measure economy, you measure efficiency - these are two distinct variables. Funnily enough, I would have to clarify with literature, but cycling efficiency is actually pretty consistent among levels (i.e. when measured in the lab, new cyclists and pros don’t vary in efficiency to the same extent as the economy of a new runner vs. a pro)

@@georgemorris4723 but there is absolutely no difference between cycling economy and running economy…

@@squashduos1258”In summary, both cycling economy (CE) and gross mechanical efficiency (GE) are inversely correlated to VO2max in world-class endurance cyclists. As it occurs in elite runners, a high CE/GE could compensate for a relatively low VO2max” - Lucia et al. (2003). I hope that helps to answer your question

@@georgemorris4723 ok let me rephrase…..I guess these elites (cyclists as well as endurance runners) are freaks with both an extremely high VO2Max and extremely high cycling/running economy…same goes for some endurance runner….I wonder how I their VO2max could get if they had poorer efficiency…100?!! ;-)

Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance Book by Alex Hutchinson

Was wondering that too

I'm wondering that aswell

Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance Book by Alex Hutchinson

Hell yeah!

Get it!

LT1 not LT2 which would be what is commonly refered to as lactate threshold pace. LT1 is still easy to moderate pace.

@@ItsJakeTheBrakeno, I’m pretty sure he said that lt1 is the treshold that you can keep up to a marathon time. Lt2 is that zone where you are not able to hold that speed for a longer time. So yes, in a 3 zone model like mentioned in the video zone 2 is shortly before and after lactate threshold. Zone 1 would be considered a low intensity training, which is equivalent to zone 2 in a 5 zone model.

Well, he uses a three zone model whereas most people use a 5 zone model. So his zone 2 equals zone 3 and 4 in most 5 zone models or zone 3 in some 5 zone models. It all depends how you define your zones. Zone 2 in a 3 zone model is no more true than any other zone 2 as long as you define your zones correctly, i.e based on lab test.

One of the key points being made here is that on a 3 zone model there's not a lot of physiological difference occurring before LT1. For me personally, training from 120bpm to 156 bpm I'm producing almost the same lactate and burning a similar ratio of fuel. Therefore, this makes sense to be considered the same zone, however on a 5 zone model this encompasses zones 1,2 and 3, so theoretically I could train in zone 2 in a 5 zone model (and I've done lots of this type of zone 2 training) - but really is it providing any different physiological stress than training in zone 1 or 3? Whereas on a 3 zone model, zone 2 is defined by a clear physiological shift and change in metabolism. Which means training around this point will cause the body to become more used to it and push this threshold higher. Everyones physiological profile is different and whilst defining your zones is important, it also key to understand why those zones are even considered zones.

@@NikRunTheHills Usually zones 1 and 2 are below LT1 in a 5 zone model and zones 3 and 4 between LT1 and LT2. Basically your zone 1 split into two parts and your zone 2 split into two parts. Both models work just as well and you are right that physiologically there are only two thresholds i.e. three zones, but for me the 5 zone model makes sense when taking intensities and specific workouts into the equation. For me zone 1 is warm up/recovery runs, zone 2 is easy runs. Zone 3 marathon workouts (5x5k etc.) and zone 4 is threshold (mile repeats etc.). I could just as well use the three zone model, but then I would be talking about recovery runs being ”low zone 1” and threshold workouts being ”high zone 2” instead.

@@woodenpicklebrewing8507 Absolutely. It's whatever works you and how you interpret/exploit those zones. I've just found my training to be much more effective since going through the testing, including more steady running and understanding these 3 metabolic zones. Great to have these critical chats as it further highlights how everyones physiology, training approach, mentality can differ - and that there is no one right way, just what's right for you.

Thanks mate!

Cheers Nick! Appreciate the watch and the comment

100% Steady runs are a game changer

Thanks! 183.4cm

Yeh! Did my usual running and strength training. I put all my training on Strava

Great to hear you found it helpful! Good luck with the preparation for your race