VO2max, Tabatas, recovery-load-ratio, and some recreational maths

I have been doing a little Tabata yesterday, and it was an interesting (…) experience. At the beginning things were alright – 8 swings in 20sec are manageable, and the 10sec break was fine – but as the rounds went on the 10sec seemed to get shorter and shorter. After round 8 (the original Tabata protocol) I needed to really force myself to go on, and after round 10 I was dead. And it was neither the muscles, nor any particular set that would be to blame. It just happens that this fatigue – if this is the right word – crept up on me round after round.

So this got me thinking about RLR’s and the VO2 max, or how to combine recovery periods and the level of effort to optimally programme a metcon.

Continue reading

Recovery/Load Ratio (“RLR”) and the anaerobic threshold

What I want to discuss here is how the load/recovery ratio of an exercise (sequence) relates to the anaerobic threshold and the VO2max. Continue reading

Do you need a heart rate monitor (and if yes, which one?)

The short answer is yes – and IMHO get the most basic model you can get from one of the good brands.

The reasoning is simple. Firstly, compared to a lot of other “essential” things related to exercising (eg gym membership, personal training session, shoes, the latest Adidas exercise kit), heart rate monitors are dirt cheap! Continue reading

Updated plan: the plan is changed

When facts change I change my mind. What do you do?

— Lord Keynes

Continue reading

“The Road to Fitness” – Template presentation now on the website

RTF Presentation ThumbnailI have just posted a presentation on my website which lays out the way to get in shape after a long hiatus – enjoy!

Programming Interval Training

When programming for a series of HIIT workouts there are quite a few parameters to be played with. Broadly, they fall into two groups

  1. The exercises that form the basis of the training session(s)
  2. The interval specifications (time, rest time, repetitions)

Continue reading