วีดีโอ

a watt is calculated by Pace over distance.

Too many words so little content.

I wonder if Jake drinks Prime while he's in the ring. I wonder if he just fills the bottle with Lucozade Sport or something. I drink Boost. Mainly because it's cheap, tastes alright and is available in most newsagents. I don't think much about how optimal it is, it seems to do the trick anyway. I do bike deliveries so I'm always stopping at random shops and buying a few more bottles.

Go Bucks!

Bro I was here to see exercises, recommended numbers of sets and repetitions for endurance. What did I get? Theory! Thanks anyways at least I learnt something.

This is genius. Your measuring thermal efficiency. People do cold plunges all of the time, and I don't understand why. I think it's exercise nonsense. I understand trying to improve thermal efficiency because that can make you put out more work in even cold temperatures. If someone can handle the cold plunge easily it doesn't mean anything work wise because you could just be fatter and lose heat slower which isn't good for something like FTP. The cold plunge comes from cycling where they did a cold plunge between consecutive races.

What number do you need to go from green to blue on the colour scale please I’m right between the two 🙏

You say that but if you have extremely dry skin that struggles to sweat humidity makes my skin feels so much better

I’m having a hard time like many people to let the watch. Calculate my VO2 max or prompted to do so as it often does not measure so I have no data.

Vent eq = VT2 = panting like crazy. Under punching v. Maxing out. Under training v overtraining. Must take science and translate that into common language like perceived effort or practical HR points so that the main focus for a workout is not missed. More missed or failed workouts = ineffective training.

This was so interesting Nick! I've just discovered your channel and am working my way through the content. I LOVE DATA. Since covid, i've been running 7 days a week for the last 2.5yrs. This year i've noticed that the max HR I can achieve in races and workouts is almost 10bpm lower than the last 2yrs before (i wear a chest HRM religiously for key events). I'm also racing a little slower and missing some of the longer tempo sessions i've done in previous years. Will i have access to these extra 10pms if i ramp up training to what it was in the 2yrs previous? Is my substantially lowered max HR likely just a function of my lower fitness and something that will come back? Cheers!

I'm aware you are not my coach but this stuff is so interesting, so I have an FTP of around 267, (but calculated from 20 minutes at 282, I've only ever managed to hold near 250 for an actual hour, though I don't try that much fresh), a 5 minute power of 341 so 267/341=78.3%, fairly low, with a Garmin estimated VO2Max of 59-60. I've been cycling for about 9 months, but how should I get my FTP higher then, try to close the FTP up to the reasonable VO2Max or try to raise the VO2Max further? I'd love to achieve a PB in a 10 mile time trial in late August. I'll buy you a drink if you tell me which threshold exercises or whatever to do in broad strokes, am aware of polarized training with lots of zone 2 and HIIT VO2Max intervals, but what about threshold exercises... Liked and subbed regardless. Fascinating topic.

How long does it take to measure the VO2 max on cycling? I cannot find where I can start measure on the cycling, only for running.

Absolute rubbish - Garmin VO2 Max can’t account for hills (but *could* if they bothered to factor in altitude data, which they have). And did you say “youse”..? Get back in the sea.

Yeah a great follow up to the original Vo2 Garmin video you did. I've ben experimenting to get my Vo2 to align with a lab test I did but so far not getting it. Id like to see garmin and the likes of introduce a offset input option, so if you have a had a labtest and for me that was 61.4, then the watch/app can recalibrate itself accordingly. Closest I can get it is to race a half marathon which was pretty much bang on, but of course I ain't doing that twice a week 🤣

I stopped watching after two minutes. I couldn't understand a word he was saying.

Great video! One question, if a triathlete wanted to work on their vo2 max but not risk doing running volume at high intensity, could they do al their vo2 max work on the bike and would it translate across to the running vo2 max? Let’s assume they are otherwise well trained in both disciplines.

67 hours :/ aerobics previous night

Just started running and i hate running. I have flat feet so before my aerobic limit is reached my feet start hurting. I have pushed through it for the past few eeeks and feel slightly better. Now doing around 7kms in an hour. Last few runs have been in Zone 2. I have tried a fitness band and it fkuctuates too much so i have just kept my perception of zone 2 as the zone where im br3athing through my nose. As long as i can do that, id feel im in zone 2. But i cant do zone 2 on my bicycle. Peddling too much o a easier gear is frustrating to me. On my bicycle i love the feeling of resistance and me pushing through it.

Thank you so much for this video. I struggle with keeping my heart rate low and I often say.. if I run any slower I'll be walking! So I'm going to look up a PT or a running clinic for some help. I really really really want to get better at running. I've done 8 half marathons and a marathon and I just seem to be getting worse.. but I'm not making any changes... someone said the definition of insanity is doing the same thing over and over again and expecting change. So I'm going to slow down a but and focus on my problems. I want to love running again. But I didn't know what I needed to focus on to get better... running technique is now my #1 priority. Thank you

Hello Nick Jankovskis, how are you doing brother 😊😊? Glad to see you on your TH-cam video of you impact on your recovery 😊😊. Hope you get well and better soon brother 😊😊. Hope to see you doing your home exercise 😊😊. God bless you brother 😊😊. I love❤❤😊😊 you heaps brother 😊😊. Glad to see you smiling my friend 😊😊. Take care brother 😊😊. So glad to see you playing AFL football 😊😊. Best friends as always from PaulLaw 😊😊.

Found it hard to keep to zone 2 today , partly cos it’s hot. However , my route involves a slow high climb. So , should my zone 2 training be on the flat ?

18 minutes to convey 5 to 10 seconds worth of information i.e. “if you can’t run in Zone 2 then you are running inefficiently so improve your run mechanics.” And then no information about how to improve mechanics.

Yo! Is zone2 115 - 135. Or 135 - 150 Generally. I know it individually. But i feel like some talk about this 2 different zone the same. So with one is this zone 2 puls ? 🙏🙏🙏

I'm sure there are people out there who are unable to even walk in zone 2. Even walking is too much for them in that regard. Obviously zone 2 training is for the very elite, not for beginners.

18 minutes not required, you’re running too fast.

This was useless 😂

I have been searching for the answer to this for a long time.

Not that it is wrong or not correct but I am not impressed, nor do I need, a string of buzz words being uttered...

I knew a bodybuilder who was a steroid and PED dealer in Qld to all athletes from all sports. Absolutely all professional athletes are on something and most are on everything. Anyone can call up a peptide clinic in Qld from anywhere in Oz and get a prescription from a doc they never met for bioidentical testosterone and growth hormone neither of which can be detected. Exogenous test will also raise haematocrit and stop big volume from depleting you testosterone. Women are permitted by the IOC to have 10x the test of any normal woman so records are broken. Otherwise nobody will watch sport. An Aussie swimmer interviewed on tv with cystic acne on her chest and shoulders? Clearly, right in the middle of a massive steroid cycle. It's pretty obvious to the trained eye.

Aussie people’s heart rate increases when threatened with soap 🧼 and water 🚿

4.59 still blablabla.... wtf

Life is too short for all this zone 2 malarky. Honestly these watches suck the fun out of running for so many people. Run easy sometimes, run fast as fuck sometimes. You will be fit and enjoy yourself

I can only do z2 training on a bike, even in a 8:00 min/km pace my heart rate spikes to over 160 170. Can I do my z2 on a bike and my interval training running?

I am not doubting the accuracy of this explanation but I would like to know if this information is available anywhere on line. I cannot find anything on the Garmin website which states that the V02 max number is based on an analysis of activities over time.

New subscriber

I use the Polar H10 - it was the first one I bought years ago and it does the job very well. If I was buying one today I might go for a cheaper secondhand H10, but would be happy to go for the bargain Coospo. They both pick up electrical impulses from the heart, so I wouldn't pay more for anything fancy. (Only other thing I'd think about was the water resistance rating, if I was panning on doing triathlons/swimming). But also, using bluetooth, the cheaper ones can be linked to a whole range of apps/watches/equipment which can show a huge amount of information/metrics etc. It's the apps that tend to do this not the HR monitor itself. Thanks for the video

Thanks for the information!

Since you seem to test alot of triathletes, don't they often ask for EE data in terms of fat vs. carbohydrates? I think that spiroergometer doesn't measure respiratory exchange ratio, which you need for the indirect calorimetry.

Hello. Please note also the VCO2 value. It's ~7200. This would give us a RER-value of ~0,95. Now, anaerobic threshold is usually somewhere around RER of 0.97-1.00, which would mean that KB would be still working below his AnT here. What I'm trying to say, is that this has to be some norwegian propaganda. O2 sensor has to be faulty, or air tube to the sensor is clogged, or issues with spiroergometer moisture accumulation. etc.

So in short, if my FTP is relatively low compared to my VO2max, then I should focus on pushing my FTP. If I understand correctly, pushing FTP should be easier since it just means getting more muscles vs increasing VO2max means increasing cardiovascular fitness. I'm seeing both numbers increasing at the moment, but haven't seen them moving last year. The main difference in the training plan (besides) volume, is that this year's plan has a lot more threshold interval stuff (both FTP and VO2max) going on even in the base phase.

I've got a Moofit. It is I believe the exact same HRM as the Coospo. I don't think it is accidentally bad "branding" but more the Chinese trolling us. haha. Works great though...recommend CoosPo or MooFit. Those crazy Chinese with their great value devices with Bovine inspired branding 😂😂

I always thought oxygen density ie cold atmospheric temps or in a hypothetical situation “compressed air” had more bang for buck when it came to recovery during exercise but I heard co2 build up is good and needed in the process of muscle recovery during exercise?. (I’m by no means a swimmer or training to be one) I do CrossFit. Would swimming help my body deal with and regulate oxygen and co2 build up more efficiently as I’m putting my body under fatigue whilst holding my breathe?.

The advantage of the chest strap monitors is that they are reading the electrical activity of the heart - the same information being looked at in an ECG, but without all of the details in an actual ECG (also without the variety of views [leads] to show what is going on in different parts of the heart). The chest strap monitors are just looking for the electrical activity from the contraction of the ventricles (the main pumping chambers of the heart. The arm monitors are picking up the blood flow (pulses), not the electrical activity, so they are measuring something that CAN be different from the electrical activity. If you workout to the point where you become lightheaded, or pass out, you may have more contractions of the ventricles than pulses at the point where the arm monitor is located. You may still have carotid pulses (in the neck), but this is not a place to put a strap that might affect blood flow and oxygen/carbon dioxide exchange. For most people, this difference should not be a big deal, but if you have an arrhythmia occasionally or more often, this difference is probably an important reason why you are using a heart rate monitor and you should ONLY use one that measures electrical activity (or use both together). I got a Polar H10 and a few months after I started using it, the rate started dropping after I started to get my heart rate above the 130s. I tried adjusting the strap and nothing helped. the accuracy kept decreasing when I was over 130, which is the part of the workout I am most interested in. I had to decide if I would buy another chest strap from Polar (possibly several each year, if they failed at the same rate as the H10 I had) or buy a cheaper heart rate monitor. I read all of the reviews of the problems with the Polar chest straps. I think I had a Polar a couple of decades ago and had no problems with that for years, but lost it. I read the reviews of the other heart rate monitors and got a Coospo. Coospo chest strap heart rate monitors are reported to have a problem with using a lot of batteries, but I figured batteries are much cheaper than chest straps. The problem I have had with the Coospo has been managed by making sure the chest strap is communicating with my phone before I start working out, because it will sometimes need to have the battery removed and the same battery put back in OR go into the Bluetooth settings and reconnect the monitor. It is annoying to do this, but keeping a quarter (to open the monitor battery compartment) and a spare battery handy can help. I bought a 6 pack of the batteries when I bought the Coospo. It is over 2 years of regular use and I still have a couple of unused batteries, so the problem does not appear to be that the Coospo burns out the batteries, but that there is some problem that seems to require the battery to be removed and put back in. I don't know if it is something similar to rebooting a computer. The Polar still works for things that do not get my heart rate into the 130s, or higher, but I don't really care about what my heart rate is at those rates. I do clean the chest straps for both by just keeping the chest strap on occasionally when I take a shower. I never put either through a washing machine, or folded the sensor/rubber contact of the chest strap. I like the Coospo, although the necessary fiddling is annoying, especially when I forget to make sure it is connected with my phone and I don't notice it it not giving me a heart rate until after I started my warmup. The Polar worked fine for a few months, but I expect more for that price. .

my v02 max 34 and i play hockey only half out of breath

New Jersey?

Could you post a training video on how we can use your device to training for very hot desert races (Marathon Des Sables, Morocco) We typically need to be training hotter than most athletes as we have no cooling relief other that pace adjustments during this 6 day multi stage event. Also where can we find what the thermo load numbers mean?

Gulp gulp gulp 😂

Doesn't fail, watching how the puddles of sweat just dried up within 48 hours was so satisfying, I used what I read about the other day. Although it actually took about 72 hours for my sweating to normalize, I went ahead and go'ogled Cynthia Yulesin’s Stop Sweating Today and I don’t have to change clothes 2 times a day.

Super interesting! Please test further into this with different loads etc Thanks for the videos!