Is CrossFit Currently Experiencing a Zone 2 Hype Cycle? w/ Evan Peikon | EP. 140
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- เผยแพร่เมื่อ 23 พ.ค. 2024
- On this episode of the Corpus Animus Podcast, we travel to Providence Rhode Island to interview former TTT Coach and Exercise Physiologist Evan Peikon. Evan is the author of 2 substacks "On Human Performance" and "Decoding Biology", he is also one of the founders of NNOXX, a fitness wearable device that measures nitric oxide.
00:00 - How Chris’ endurance didn’t matter at the Atlanta Airport
02:24 - Mistake?: Using Heart Rate to Gauge Zone 2
02:51 - Why even do Zone 2 training?
04:07 - Are we currently in a Zone 2 hype cycle?
05:39 - Pros and Cons of Heart Rate Zones
11:35 - Measuring Muscle Oxygen saturation and what it means
13:33 - Improving your cardiac output isn’t the best way to improve blood flow and oxygenation to tissues
14:30 - An analogy to help understand the benefits of Improving your ability to dilate blood vessels
16:13 - How do you know that Zone 2 is not the most effect way to promote blood flow to the working tissues
17:19 - Gradual Repeat Desaturation Intervals
18:32 - What modality to use for Zone 2 training?
19:43 - Evan’s first CrossFit Open at TTT
20:26 - Why Kyle turns into an “idiot” after hard workouts due to lack of blood flow to the brain
23:19 - Is conditioning your limiter in CrossFit?
Endurance for CrossFit Rabbit Hole:
How to Upgrade your Endurance for CrossFit th-cam.com/video/veFdvp92JW4/w-d-xo.html
Endurance Q&A th-cam.com/video/QuqON5fk21w/w-d-xo.html
Thank you for the great podcast. I enjoyed listening to you as always.
Concerning the zone 2 discussion, I think you went with wrong assumptions: Zone 2 training is hyped especially in the endurance training communities for some years now. But the sought after main benefit is NOT stroke volume, it's all about metabolic adaptations. The goal is to combust as much fat as possible in the mitochondrias, to elicit mitochondrial adaptations (mainly mitochondrial volume). Therefore the individual "zone 2" is not determined with heart rate, but with physiological testing. Gas-exchange and lactate curve give insight to what is happening metabolically in the working muscles and allow to determine the work load (zone) where the individual burns the most absolute fat = "fat-max" = "zone 2".
Thanks again for the podcast and I am looking forward to the next video!
Love the conversation. As a former college soccer player and former powerlifter, I find these conversations very useful in determining what is the best training to maximize my CF ability (and maximize my health). You guys are very particular when speaking and prescribing programming and I appreciate that. I feel like the other camps do not talk about this and find your content super helpful.
100% Facts. No zone 2 hype during Fronings era. Fraser retires, talks about releasing training secrets. He talks about zone 2 on bike erg and BOOM concept 2 sells a billion bike ergs and everyone gets cozy and gets a nice sweat on 😂
Nice convo boys- appreciate the content
I would call this edutainment. Engaging, educating, and just fun. Super valuable.
Good job moderating Chris. I feel like this could have been 3 hours if you had let the conversation meander - which wouldn't be a bad thing.
100% agree, Chris did an awesome job
Love listening to Evan. I remember following the HP Athlete blog back in the day.
God damn im hella old. Evan was a baby when i first saw him on here. Now he’s a grown ass adult.
Another great episode guys
I appreciate the Norma Jean intro!
Great contet, great convo, great dudes! Keep it up!
So great! Evan is such a great guy and so funny!
I wondered why Evan hadn't been on the TTT podcasts since forever ago. Mystery solved.
as we fuel the hype cycle :)
Ride that wave CTP!
Same exact scenario happened to Claire and me getting on a plane to DC. Sat at the gate for 30min before it took off. 🤦🏻♂️
Whoa! Norma Jean intro? Let’s go.
Who doesn’t love Memphis as an opener?
Speaking of the 3 types of limitations - are there reliable ways to test which type are we without using specialised equipment?
This is incredibly difficult without using NIRS equipment, however we have definitely found that for athletes who fall at one end or the other of the power endurance spectrum, that the identification of those limitations becomes fairly clear. More powerful / strength athletes in general tend to be delivery limited either b/c of a lack of cardiac output OR lack of delivery of O2 to the tissues (lower capillary density). Endurance specialists are often utilization limited during high power work and respiratory limited during longer endurance work. If you fall in the middle, like most people in the CF world...then you really do have to test in order to identify limitations.
Another thing we didn't go into in this podcast but is SUPER important to understand relative to limiters is that limiters are movement, intensity, and duration specific. As a simple example lets use the 100m / 800m / 5000m events in track. EVERY athlete will be utilization limited in the 100m because the only thing limiting them from producing more power. As you move up the duration (and down the intensity) spectrum the demands on utilization decrease and the delivery demands increase. By the time you reach marathon distances MOST of the demand is placed on the delivery system and very little on utilization.
So when Evan is talking about limiters in this podcast he is specifically talking about an athletes "global limiter trend" -- meaning the limiter that tends present most frequently in their chosen sport / event.
Let me know if that makes sense or if I need to clarify that further.
@@kyleruth5145
When endurance athletes are respiratory limited during long pieces, does that mean they're probably maxing out their breathing capability, but everything else is working fine?
Otherwise that's way more than I could expect 💪🏼 Thanks, Kyle 😎
@@FilipBorowski. essentially, yes, they are reaching a point where they are limited by a phenomenon known as the respiratory metaboreflex where the body diverts blood from working muscles to the diaphragm & brain to ensure survival!
@@kyleruth5145 amazing stuff, thank you! I wish the classroom stuff on that was still available through TTT 🙈
Here’s a question for that assault bike workout I’ve always had: does the 15secs start when you get up to your 75% watts, or is 15 secs 15 secs and if it takes you 5 seconds to get to speed, so be it?
15sec is 15sec -- but the intention is to get up to speed AS FAST AS POSSIBLE.
Did you guys actually say how to test max HR? I missed it if you did, please let me know :)
I’d love to have an example for a tempo/interval workout with heart rate on a concept2 bike. Like how much time in what zone and how much rest would be a good workout to do maybe ones or twice a week, if you want to up your cardiovascular system.
I am a weightlifter and doing zone 2 twice a week for health but I’d love to switch to tempo training or at least try it.
And thank you so much for that video. I’m a medical student and I love how Evan is talking about the cardiovascular system in a more precise way than most in CrossFit (that I listend to, at least).
He gave me a great example to use in another comment here, check that out!
Dude, turn on a CrossFit video and hear Memphis will be laid to waste start up.. sooo real
Was literally writing this same comment lol
I’m starting to think this TTT compete cycle is on the hype train too with the insane amount of rowing we’ve done 3 days in a row lol
More like.... The hype boat? The hype cruise? Because rowing. Get it?
Is he saying repeating 5 minute Threshold/Tempo intervals with Zone 2 recovery is optimal for maximizing cardiac output and stroke volume?
I'll have to let Evan answer this one!
I talked to Evan, he says "no that is not what I'm saying"
Instead he meant that doing progressive intervals where someone gradually ramps up from zone-2 up to zone-4 / 5 progressively would be optimal for maximizing CO and SV.
Example he gave (which I've done and is quite effective):
4-6x sets; rest = work
1k Row building from 10sec slower than 2k pace to 2k pace progressively across the interval.
…. God this guy loves dancing around the what the answer is. Like yes, I get it you’re smart, and use big words to explain your analogies. But these videos would get a lot more views by cutting down the BS and making the video more information dense and less fkn fluff PLEASE.