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Make Threshold Training Work for You
Improve your endurance, speed and stamina
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Threshold training will often play a significant role in an athlete’s endurance program. A focussed threshold block, when properly implemented, can increase fitness levels in cyclists, runners and swimmers.
What is threshold training?
To most people, any type of ‘threshold training’ involves the maximum intensity someone is able to hold for up to 1 hour (if they’re cyclists or runners) or1-1.5K in the pool. However, we actually have two different thresholds and they’re both really important to understand.
The difference between lactate thresholds and ventilatory thresholds
You may have heard about the 1st threshold and 2nd threshold, or LT1/VT1 and LT2/VT2… these terms have become a lot more popular recently thanks to distance athletes using lactate measuring devices on YouTube.
LT simply means lactate threshold or turn point and VT means ventilatory threshold or turn point.
The first threshold comes around when exercise intensity initiates a disturbance in physiological homeostasis, intake of oxygen (O2) increases as does amount of carbon dioxide (CO2) exhaled. This usually coincides with the lactate concentration in the blood rising above normal resting levels.
Once this turn point is reached, we can simply define the exercise intensity as moderate. If you continue to exercise moderately or increase effort, you will soon find yourself closer to or at a vigorous intensity.
At this point, you’re working above the disturbance line of physiological homeostasis and on your way to reaching the 2nd threshold or the top end of vigorous activity.
Here we begin to breath in greater amounts of O2 but we stop being able to exhale the same volume of CO2 - this is called your maximum tidal volume. Lactate in the blood stream also rises and will continue to rise above 4mmol/L (depending on definition). If intensity remains the same at this stage you are unable to clear as much lactate as is being made and eventually exercise will cease.
Threshold training example for distance running
Let’s break this down into a simple example.
Think of the 1st threshold as your marathon or Ironman 70.3 distance intensity (Ironman distance for the extremely trained person), a fit person can hold intensity at or close to the 1st threshold for 3-4 hours without a drop in performance.
If using a zoning system think of this as the top of your zone 2 or bottom half of zone 3, you may also hear it referred to as ‘tempo’.
The 2nd turn point is what most people understand to be ‘threshold intensity’ or 10k run pace, sprint distance triathlon or a 40km cycling time trail. A fit person can exercise at or close to the 2nd threshold for 40 – 60mins. This intensity can also be referred to as zone 4.
How to implement threshold training
Hopefully the different thresholds make a bit more sense now... but how can we use threshold training to help us exercise more effectively?
Coaches often prescribe training zones or intensities for sessions, using power meters, heart rate, speed or pace to determine an athlete’s threshold. Each method has their own benefits and limitations, though they all share one thing in common – they are predicting and not measuring.
The only true way to calculate lactate threshold or ventilatory threshold is with a lactate meter or ventilation device.
Should you exercise above or below your lactate threshold?
When exercising below the 1st threshold we get physiological adaptions without a high cost. Lactate has not built up in the blood and therefore the metabolic cost is low, we can do more training hours here as essentially, we recover quicker.
When training above the 2nd threshold, we get a high amount of metabolic and muscular damage which comes with a cost of needing longer time to recover but also a benefit of adaptation. When exercising between the 1st and 2nd thresholds we get the cost of metabolic and muscular damage but not quite the same benefit of adaption we get when at or above the 2nd threshold.
This is why many coaches utilise the 80:20 rule.
Improve endurance performance with the 80:20 rule
If we want to increase our endurance performance, or ability to sustain pace, speed or watts over longer distances we should be very mindful of spending most of our time below our 1st threshold.
A great general rule of thumb (used by a lot of coaches) is the 80:20 rule. Simply put, 80% of time training is easy and 20% of the time training is very hard. There’s a lot of research that backs up this type of training, but let’s take a minute to understand why it works so well.
Exercising below the 1st threshold causes physiological adaptions without a high cost. Lactate has not built up in the blood and therefore the metabolic cost is low, so we can do more training hours here as we recover quicker.
When training above the 2nd threshold, we get a high amount of metabolic and muscular damage which comes with a cost of needing longer time to recover but also has the benefit of adaptation.
If you exercise between the 1st and 2nd thresholds, we get the cost of metabolic and muscular damage but not quite the same benefit of adaption we get when at or above the 2nd threshold.
The only exception to this rule is when doing event specific training, particularly for marathons or half Ironmans.
In these events a lot of time is going to be spent in zone 3, at or between the 1st and 2nd thresholds. It’s smart to train at that intensity to understand realistic paces and power – you definitely want to know what you’re up against! This block might only last for 6-8 weeks during a build up towards the race.
Outside of these events and thinking for an everyday amateur athlete, it’s important to understand where on the threshold scale your coach wants you to be. Ensure when your program requires you to be above the 2nd threshold you go hard and when below the 1st threshold you go easy!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
Threshold training will often play a significant role in an athlete’s endurance program. A focussed threshold block, when properly implemented, can increase fitness levels in cyclists, runners and swimmers.
What is threshold training?
To most people, any type of ‘threshold training’ involves the maximum intensity someone is able to hold for up to 1 hour (if they’re cyclists or runners) or1-1.5K in the pool. However, we actually have two different thresholds and they’re both really important to understand.
The difference between lactate thresholds and ventilatory thresholds
You may have heard about the 1st threshold and 2nd threshold, or LT1/VT1 and LT2/VT2… these terms have become a lot more popular recently thanks to distance athletes using lactate measuring devices on YouTube.
LT simply means lactate threshold or turn point and VT means ventilatory threshold or turn point.
The first threshold comes around when exercise intensity initiates a disturbance in physiological homeostasis, intake of oxygen (O2) increases as does amount of carbon dioxide (CO2) exhaled. This usually coincides with the lactate concentration in the blood rising above normal resting levels.
Once this turn point is reached, we can simply define the exercise intensity as moderate. If you continue to exercise moderately or increase effort, you will soon find yourself closer to or at a vigorous intensity.
At this point, you’re working above the disturbance line of physiological homeostasis and on your way to reaching the 2nd threshold or the top end of vigorous activity.
Here we begin to breath in greater amounts of O2 but we stop being able to exhale the same volume of CO2 - this is called your maximum tidal volume. Lactate in the blood stream also rises and will continue to rise above 4mmol/L (depending on definition). If intensity remains the same at this stage you are unable to clear as much lactate as is being made and eventually exercise will cease.
Threshold training example for distance running
Let’s break this down into a simple example.
Think of the 1st threshold as your marathon or Ironman 70.3 distance intensity (Ironman distance for the extremely trained person), a fit person can hold intensity at or close to the 1st threshold for 3-4 hours without a drop in performance.
If using a zoning system think of this as the top of your zone 2 or bottom half of zone 3, you may also hear it referred to as ‘tempo’.
The 2nd turn point is what most people understand to be ‘threshold intensity’ or 10k run pace, sprint distance triathlon or a 40km cycling time trail. A fit person can exercise at or close to the 2nd threshold for 40 – 60mins. This intensity can also be referred to as zone 4.
How to implement threshold training
Hopefully the different thresholds make a bit more sense now... but how can we use threshold training to help us exercise more effectively?
Coaches often prescribe training zones or intensities for sessions, using power meters, heart rate, speed or pace to determine an athlete’s threshold. Each method has their own benefits and limitations, though they all share one thing in common – they are predicting and not measuring.
The only true way to calculate lactate threshold or ventilatory threshold is with a lactate meter or ventilation device.
Should you exercise above or below your lactate threshold?
When exercising below the 1st threshold we get physiological adaptions without a high cost. Lactate has not built up in the blood and therefore the metabolic cost is low, we can do more training hours here as essentially, we recover quicker.
When training above the 2nd threshold, we get a high amount of metabolic and muscular damage which comes with a cost of needing longer time to recover but also a benefit of adaptation. When exercising between the 1st and 2nd thresholds we get the cost of metabolic and muscular damage but not quite the same benefit of adaption we get when at or above the 2nd threshold.
This is why many coaches utilise the 80:20 rule.
Improve endurance performance with the 80:20 rule
If we want to increase our endurance performance, or ability to sustain pace, speed or watts over longer distances we should be very mindful of spending most of our time below our 1st threshold.
A great general rule of thumb (used by a lot of coaches) is the 80:20 rule. Simply put, 80% of time training is easy and 20% of the time training is very hard. There’s a lot of research that backs up this type of training, but let’s take a minute to understand why it works so well.
Exercising below the 1st threshold causes physiological adaptions without a high cost. Lactate has not built up in the blood and therefore the metabolic cost is low, so we can do more training hours here as we recover quicker.
When training above the 2nd threshold, we get a high amount of metabolic and muscular damage which comes with a cost of needing longer time to recover but also has the benefit of adaptation.
If you exercise between the 1st and 2nd thresholds, we get the cost of metabolic and muscular damage but not quite the same benefit of adaption we get when at or above the 2nd threshold.
The only exception to this rule is when doing event specific training, particularly for marathons or half Ironmans.
In these events a lot of time is going to be spent in zone 3, at or between the 1st and 2nd thresholds. It’s smart to train at that intensity to understand realistic paces and power – you definitely want to know what you’re up against! This block might only last for 6-8 weeks during a build up towards the race.
Outside of these events and thinking for an everyday amateur athlete, it’s important to understand where on the threshold scale your coach wants you to be. Ensure when your program requires you to be above the 2nd threshold you go hard and when below the 1st threshold you go easy!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
Threshold training will often play a significant role in an athlete’s endurance program. A focussed threshold block, when properly implemented, can increase fitness levels in cyclists, runners and swimmers.
What is threshold training?
To most people, any type of ‘threshold training’ involves the maximum intensity someone is able to hold for up to 1 hour (if they’re cyclists or runners) or1-1.5K in the pool. However, we actually have two different thresholds and they’re both really important to understand.
The difference between lactate thresholds and ventilatory thresholds
You may have heard about the 1st threshold and 2nd threshold, or LT1/VT1 and LT2/VT2… these terms have become a lot more popular recently thanks to distance athletes using lactate measuring devices on YouTube.
LT simply means lactate threshold or turn point and VT means ventilatory threshold or turn point.
The first threshold comes around when exercise intensity initiates a disturbance in physiological homeostasis, intake of oxygen (O2) increases as does amount of carbon dioxide (CO2) exhaled. This usually coincides with the lactate concentration in the blood rising above normal resting levels.
Once this turn point is reached, we can simply define the exercise intensity as moderate. If you continue to exercise moderately or increase effort, you will soon find yourself closer to or at a vigorous intensity.
At this point, you’re working above the disturbance line of physiological homeostasis and on your way to reaching the 2nd threshold or the top end of vigorous activity.
Here we begin to breath in greater amounts of O2 but we stop being able to exhale the same volume of CO2 - this is called your maximum tidal volume. Lactate in the blood stream also rises and will continue to rise above 4mmol/L (depending on definition). If intensity remains the same at this stage you are unable to clear as much lactate as is being made and eventually exercise will cease.
Threshold training example for distance running
Let’s break this down into a simple example.
Think of the 1st threshold as your marathon or Ironman 70.3 distance intensity (Ironman distance for the extremely trained person), a fit person can hold intensity at or close to the 1st threshold for 3-4 hours without a drop in performance.
If using a zoning system think of this as the top of your zone 2 or bottom half of zone 3, you may also hear it referred to as ‘tempo’.
The 2nd turn point is what most people understand to be ‘threshold intensity’ or 10k run pace, sprint distance triathlon or a 40km cycling time trail. A fit person can exercise at or close to the 2nd threshold for 40 – 60mins. This intensity can also be referred to as zone 4.
How to implement threshold training
Hopefully the different thresholds make a bit more sense now... but how can we use threshold training to help us exercise more effectively?
Coaches often prescribe training zones or intensities for sessions, using power meters, heart rate, speed or pace to determine an athlete’s threshold. Each method has their own benefits and limitations, though they all share one thing in common – they are predicting and not measuring.
The only true way to calculate lactate threshold or ventilatory threshold is with a lactate meter or ventilation device.
Should you exercise above or below your lactate threshold?
When exercising below the 1st threshold we get physiological adaptions without a high cost. Lactate has not built up in the blood and therefore the metabolic cost is low, we can do more training hours here as essentially, we recover quicker.
When training above the 2nd threshold, we get a high amount of metabolic and muscular damage which comes with a cost of needing longer time to recover but also a benefit of adaptation. When exercising between the 1st and 2nd thresholds we get the cost of metabolic and muscular damage but not quite the same benefit of adaption we get when at or above the 2nd threshold.
This is why many coaches utilise the 80:20 rule.
Improve endurance performance with the 80:20 rule
If we want to increase our endurance performance, or ability to sustain pace, speed or watts over longer distances we should be very mindful of spending most of our time below our 1st threshold.
A great general rule of thumb (used by a lot of coaches) is the 80:20 rule. Simply put, 80% of time training is easy and 20% of the time training is very hard. There’s a lot of research that backs up this type of training, but let’s take a minute to understand why it works so well.
Exercising below the 1st threshold causes physiological adaptions without a high cost. Lactate has not built up in the blood and therefore the metabolic cost is low, so we can do more training hours here as we recover quicker.
When training above the 2nd threshold, we get a high amount of metabolic and muscular damage which comes with a cost of needing longer time to recover but also has the benefit of adaptation.
If you exercise between the 1st and 2nd thresholds, we get the cost of metabolic and muscular damage but not quite the same benefit of adaption we get when at or above the 2nd threshold.
The only exception to this rule is when doing event specific training, particularly for marathons or half Ironmans.
In these events a lot of time is going to be spent in zone 3, at or between the 1st and 2nd thresholds. It’s smart to train at that intensity to understand realistic paces and power – you definitely want to know what you’re up against! This block might only last for 6-8 weeks during a build up towards the race.
Outside of these events and thinking for an everyday amateur athlete, it’s important to understand where on the threshold scale your coach wants you to be. Ensure when your program requires you to be above the 2nd threshold you go hard and when below the 1st threshold you go easy!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Threshold training will often play a significant role in an athlete’s endurance program. A focussed threshold block, when properly implemented, can increase fitness levels in cyclists, runners and swimmers.
What is threshold training?
To most people, any type of ‘threshold training’ involves the maximum intensity someone is able to hold for up to 1 hour (if they’re cyclists or runners) or1-1.5K in the pool. However, we actually have two different thresholds and they’re both really important to understand.
The difference between lactate thresholds and ventilatory thresholds
You may have heard about the 1st threshold and 2nd threshold, or LT1/VT1 and LT2/VT2… these terms have become a lot more popular recently thanks to distance athletes using lactate measuring devices on YouTube.
LT simply means lactate threshold or turn point and VT means ventilatory threshold or turn point.
The first threshold comes around when exercise intensity initiates a disturbance in physiological homeostasis, intake of oxygen (O2) increases as does amount of carbon dioxide (CO2) exhaled. This usually coincides with the lactate concentration in the blood rising above normal resting levels.
Once this turn point is reached, we can simply define the exercise intensity as moderate. If you continue to exercise moderately or increase effort, you will soon find yourself closer to or at a vigorous intensity.
At this point, you’re working above the disturbance line of physiological homeostasis and on your way to reaching the 2nd threshold or the top end of vigorous activity.
Here we begin to breath in greater amounts of O2 but we stop being able to exhale the same volume of CO2 - this is called your maximum tidal volume. Lactate in the blood stream also rises and will continue to rise above 4mmol/L (depending on definition). If intensity remains the same at this stage you are unable to clear as much lactate as is being made and eventually exercise will cease.
Threshold training example for distance running
Let’s break this down into a simple example.
Think of the 1st threshold as your marathon or Ironman 70.3 distance intensity (Ironman distance for the extremely trained person), a fit person can hold intensity at or close to the 1st threshold for 3-4 hours without a drop in performance.
If using a zoning system think of this as the top of your zone 2 or bottom half of zone 3, you may also hear it referred to as ‘tempo’.
The 2nd turn point is what most people understand to be ‘threshold intensity’ or 10k run pace, sprint distance triathlon or a 40km cycling time trail. A fit person can exercise at or close to the 2nd threshold for 40 – 60mins. This intensity can also be referred to as zone 4.
How to implement threshold training
Hopefully the different thresholds make a bit more sense now... but how can we use threshold training to help us exercise more effectively?
Coaches often prescribe training zones or intensities for sessions, using power meters, heart rate, speed or pace to determine an athlete’s threshold. Each method has their own benefits and limitations, though they all share one thing in common – they are predicting and not measuring.
The only true way to calculate lactate threshold or ventilatory threshold is with a lactate meter or ventilation device.
Should you exercise above or below your lactate threshold?
When exercising below the 1st threshold we get physiological adaptions without a high cost. Lactate has not built up in the blood and therefore the metabolic cost is low, we can do more training hours here as essentially, we recover quicker.
When training above the 2nd threshold, we get a high amount of metabolic and muscular damage which comes with a cost of needing longer time to recover but also a benefit of adaptation. When exercising between the 1st and 2nd thresholds we get the cost of metabolic and muscular damage but not quite the same benefit of adaption we get when at or above the 2nd threshold.
This is why many coaches utilise the 80:20 rule.
Improve endurance performance with the 80:20 rule
If we want to increase our endurance performance, or ability to sustain pace, speed or watts over longer distances we should be very mindful of spending most of our time below our 1st threshold.
A great general rule of thumb (used by a lot of coaches) is the 80:20 rule. Simply put, 80% of time training is easy and 20% of the time training is very hard. There’s a lot of research that backs up this type of training, but let’s take a minute to understand why it works so well.
Exercising below the 1st threshold causes physiological adaptions without a high cost. Lactate has not built up in the blood and therefore the metabolic cost is low, so we can do more training hours here as we recover quicker.
When training above the 2nd threshold, we get a high amount of metabolic and muscular damage which comes with a cost of needing longer time to recover but also has the benefit of adaptation.
If you exercise between the 1st and 2nd thresholds, we get the cost of metabolic and muscular damage but not quite the same benefit of adaption we get when at or above the 2nd threshold.
The only exception to this rule is when doing event specific training, particularly for marathons or half Ironmans.
In these events a lot of time is going to be spent in zone 3, at or between the 1st and 2nd thresholds. It’s smart to train at that intensity to understand realistic paces and power – you definitely want to know what you’re up against! This block might only last for 6-8 weeks during a build up towards the race.
Outside of these events and thinking for an everyday amateur athlete, it’s important to understand where on the threshold scale your coach wants you to be. Ensure when your program requires you to be above the 2nd threshold you go hard and when below the 1st threshold you go easy!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Threshold training will often play a significant role in an athlete’s endurance program. A focussed threshold block, when properly implemented, can increase fitness levels in cyclists, runners and swimmers.
What is threshold training?
To most people, any type of ‘threshold training’ involves the maximum intensity someone is able to hold for up to 1 hour (if they’re cyclists or runners) or1-1.5K in the pool. However, we actually have two different thresholds and they’re both really important to understand.
The difference between lactate thresholds and ventilatory thresholds
You may have heard about the 1st threshold and 2nd threshold, or LT1/VT1 and LT2/VT2… these terms have become a lot more popular recently thanks to distance athletes using lactate measuring devices on YouTube.
LT simply means lactate threshold or turn point and VT means ventilatory threshold or turn point.
The first threshold comes around when exercise intensity initiates a disturbance in physiological homeostasis, intake of oxygen (O2) increases as does amount of carbon dioxide (CO2) exhaled. This usually coincides with the lactate concentration in the blood rising above normal resting levels.
Once this turn point is reached, we can simply define the exercise intensity as moderate. If you continue to exercise moderately or increase effort, you will soon find yourself closer to or at a vigorous intensity.
At this point, you’re working above the disturbance line of physiological homeostasis and on your way to reaching the 2nd threshold or the top end of vigorous activity.
Here we begin to breath in greater amounts of O2 but we stop being able to exhale the same volume of CO2 - this is called your maximum tidal volume. Lactate in the blood stream also rises and will continue to rise above 4mmol/L (depending on definition). If intensity remains the same at this stage you are unable to clear as much lactate as is being made and eventually exercise will cease.
Threshold training example for distance running
Let’s break this down into a simple example.
Think of the 1st threshold as your marathon or Ironman 70.3 distance intensity (Ironman distance for the extremely trained person), a fit person can hold intensity at or close to the 1st threshold for 3-4 hours without a drop in performance.
If using a zoning system think of this as the top of your zone 2 or bottom half of zone 3, you may also hear it referred to as ‘tempo’.
The 2nd turn point is what most people understand to be ‘threshold intensity’ or 10k run pace, sprint distance triathlon or a 40km cycling time trail. A fit person can exercise at or close to the 2nd threshold for 40 – 60mins. This intensity can also be referred to as zone 4.
How to implement threshold training
Hopefully the different thresholds make a bit more sense now... but how can we use threshold training to help us exercise more effectively?
Coaches often prescribe training zones or intensities for sessions, using power meters, heart rate, speed or pace to determine an athlete’s threshold. Each method has their own benefits and limitations, though they all share one thing in common – they are predicting and not measuring.
The only true way to calculate lactate threshold or ventilatory threshold is with a lactate meter or ventilation device.
Should you exercise above or below your lactate threshold?
When exercising below the 1st threshold we get physiological adaptions without a high cost. Lactate has not built up in the blood and therefore the metabolic cost is low, we can do more training hours here as essentially, we recover quicker.
When training above the 2nd threshold, we get a high amount of metabolic and muscular damage which comes with a cost of needing longer time to recover but also a benefit of adaptation. When exercising between the 1st and 2nd thresholds we get the cost of metabolic and muscular damage but not quite the same benefit of adaption we get when at or above the 2nd threshold.
This is why many coaches utilise the 80:20 rule.
Improve endurance performance with the 80:20 rule
If we want to increase our endurance performance, or ability to sustain pace, speed or watts over longer distances we should be very mindful of spending most of our time below our 1st threshold.
A great general rule of thumb (used by a lot of coaches) is the 80:20 rule. Simply put, 80% of time training is easy and 20% of the time training is very hard. There’s a lot of research that backs up this type of training, but let’s take a minute to understand why it works so well.
Exercising below the 1st threshold causes physiological adaptions without a high cost. Lactate has not built up in the blood and therefore the metabolic cost is low, so we can do more training hours here as we recover quicker.
When training above the 2nd threshold, we get a high amount of metabolic and muscular damage which comes with a cost of needing longer time to recover but also has the benefit of adaptation.
If you exercise between the 1st and 2nd thresholds, we get the cost of metabolic and muscular damage but not quite the same benefit of adaption we get when at or above the 2nd threshold.
The only exception to this rule is when doing event specific training, particularly for marathons or half Ironmans.
In these events a lot of time is going to be spent in zone 3, at or between the 1st and 2nd thresholds. It’s smart to train at that intensity to understand realistic paces and power – you definitely want to know what you’re up against! This block might only last for 6-8 weeks during a build up towards the race.
Outside of these events and thinking for an everyday amateur athlete, it’s important to understand where on the threshold scale your coach wants you to be. Ensure when your program requires you to be above the 2nd threshold you go hard and when below the 1st threshold you go easy!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
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