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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
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
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 Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
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
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
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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