Do CrossFit Athletes Need ZONE 2 Training? ULTIMATE GUIDE on Methods, Dose and Benefits

Подписаться 6 тыс.

Просмотров 6 тыс.

50% 1

▶️Join our Conditioning Programming // pxl.to/builtbywodscience71 use the code ''BUILTBYSCIENCE15'' at check-out for 15% off
▶️ Create and Sell Programs online pxl.to/strivee71. Use the code “WODSCIENCE10” for 10% off of your subscription.
--
In this video, I explain five different methods to determine your individual Zone 2 training range, from very simple techniques to more advanced lab-based testing. I also discuss the evolving paradigm in CrossFit regarding volume versus intensity and how it affects your mitochondria. If you stick around until the end, you will learn how to use this information to determine if YOU need Zone 2 training based on your CrossFit (or Hyrox level).
--
If you liked the video and want to see more please consider SUBSCRIBING to the channel pxl.to/subscribewodscience
FOLLOW US for FREE evidence based education on Fitness and Nutrition.
/ wod_science
/ wod_science
www.wod-science.com
More perspective on zone 2 by ‪@Upsidestrength‬ • Comprendre l’Entraînem...
NIRS Devices: train.red/ and www.nnoxx.com/ and the OG www.moxymonitor.com/
TIMESTAMPS
00:00 - Intro
01:45 - What is Zone 2
02:30 - Defining zone 2 ¦ ‘Talking pace’
04:40 - Defining zone 2 ¦ Heart Rate
06:00 - Defining zone 2 ¦ Functional Threshold Power
07:35 - Defining zone 2 ¦ Lactate
10:30 - Defining zone 2 ¦ Near Infrared Spectroscopy
13:25 - Do not forget to like 🙂
13:45 - Intensity vs. Volume (effect on mitochondria) - see paper pubmed.ncbi.nlm.nih.gov/29934...
19:35 - Do CrossFit athletes need Zone 2 training?
24:40 - What about Hyrox?
#Zone2 #CrossFit

Наука

Опубликовано:

28 июн 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 61

@gokuryu 2 дня назад

Every crossfit (and other athletes) need to see your videos.

@wod-science 2 дня назад

Thanks ser

@kongorian День назад

The information you provide is awesome and your editing is already so much better. Keep going, man!

@wod-science День назад

Thank you. Took me at least 5h to edit this. Problem is, I can't hire a professional editor because they don't have the scientific background and don't have the studies/data in their head :). I'll keep learning though.

@TRI5T4N 2 дня назад

Great video. Love the deep technical details and data. Thanks!

@VasiliyVazhesov 2 дня назад

Keep going, we watch

@wod-science 2 дня назад

You watch, I keep going!

@arnaudlemiere6303 День назад

Back to my PhD...But with CrossFit. Thank you 😍

@emahzee День назад

How do you ALWAYS Produce EXACTLY what i Need to hear?!?!? ❤ Keep it up

@wod-science День назад

The YT algo haunts you :)

@AScudds 14 часов назад

This was a great video! Perfectly explained and consolidated info made into easy to understand and action on! Thank you for your work 😼

@AlteredState1123 2 дня назад

Great topic. Good, thorough presentation.

@wod-science 2 дня назад

Thanks for watching

@777denis 17 часов назад

Best free content on the internet. Other people make you pay for this. Go Swiss

@swfblacksheep703 День назад

The whoop really helps to tell what zone you're in and for how long. Doing crossfit everywork out is at different zones.

@wod-science День назад

Except it doesn't because it is notoriously inaccurate and bases it's zone detection on heart rate (which by itself in inaccurate). Better to use a chest strap (ECG) or the arm strap from whoop.

@swfblacksheep703 День назад

@@wod-science cool

@denisbeaulieu5600 2 дня назад

Thank you

@doubleHLabs День назад

I enjoy zone training and I'm a lazy programmer. So, I've built myself a device that auto adjusts my treadmill speed based off my heartrate. Really enjoying the overall content. Question I would have for more videos: Sometimes when I do a zone 5 workout, I sleep worse that night. It seems my heartrate is still about elevated about 10-15 bpm, according to my sleep tracking device. Is this the EPOC time still going during my sleep or some other fun science answer awaiting us?

@wod-science День назад

Haha, so you back engineered a treadmill? Good question, effect of late-night exercise is super individual. Data on the topic is also unequivocal. Yes, EPOC and most importantly body temp can remain elevated for hours after super hard training. Best to avoid in your case, rather do during lunch morning? Thanks for the tip for next videos, always appreciated.

@mirkotavola829 День назад

Thank you for your work. I love it! I honestly thought that zone 2 was important for every type of CrossFit athlete. With metcons and high-intensity work, we can improve lactate accumulation tolerance. But how do we improve lactate clearance capacity without training aerobic capacity (cardiac output)?

@wod-science День назад

Hm, I think you are confusing some concepts here. Lactate clearance happens in slow twitch fibers. They use the lactate as an additional energy source. Lactate is their friend :) The tolerance to 'lactate accumulation' you mention is rather related to the H+ ions that come simultaneously with lactate production (anaerobic system). These H+ ions need to be buffered, otherwise excessive fatigue will build up. Can trained by a combination of low intensity and high intensity workouts. Some supplements such as b-alanine and sodium bicarbonate might help too.

@wadyn95 2 дня назад

There's some really good test to detect if all of your training was in aerobic level: Uric acid. Device for 10-20$ can measure it. It's show not current level, but average/integral level of exercise stress

@wadyn95 2 дня назад

Its correlated with lactate acid testing

@wod-science 2 дня назад

Have to check this out.

@nilscrossfit 2 дня назад

Cool video on z2! Do you think there is a minimum length like 30, 60 or 90min+? I think doc Millan said 1 hour but in elite cf programs are also 20-30min warmup z2 blocks..

@wod-science 2 дня назад

Yes, zone 2 sessions for CrossFit athletes will be not as long as those for endurance athletes. As a CrossFit atheltes I suggest starting with 20 min continuous work on an erg and build up from there. Key is to increase overall training volume, so if you manage to do that by only doing 3 x 20 min per week, that is fine and a good starting point.

@iiDivineSG День назад

Great video! Does the modality of the zone 2 cardio matter? For eg, If I want to run faster, must I only do a zone 2 jog? Or Can I bike/swim/ruck and have the same carry over?

@wod-science День назад

Hard to say with certainty. There will be some carry over so I suggest going with what is the most enjoyable for you (and sustainable)

@KippingItRealcrossfit День назад

🦇 🦇 🦇 looking forward to it

@rycohen22 День назад

Hey Doc! Great informative video!! Ive been doing crossfit since 2012 with some hiatus periods, mainly during university (2017-2021). Due to my work and some early bodybuilding injuries, I have some chronic nagging pains. That limits the variety of exercises I can do in my training, so now Ive been more focused on aerobic capacity and improving my ERG capacity. My most recent training plan is based on Mikko Salo's E-book on improving the Mikko's Triangle WOD score. Not sure you're familiar with the WOD but it's a 40min EMOM where the RX goal is to do: Min1 20 cal echo bike Min2 20 cal row Min3 20 cal ski Min4 rest Repeat for 10 rounds How could zone 2 training affect the performance on this workout? Is it enough to improve scores? Are you familiar with Joel Jamieson? He's supposed to be a GOATed coach for MMA athletes, NFL players, NHL... His claims about conditioning and GPP are very based on zone 2 training. I remember watching him talk about a 80/20 split for Low Intensity/High intensity.... and thats for world class MMA fighters... I know the difference between crossfit and other sports is very considerable, but in Endurance sports alone, is this 80/20 split logical? Thanks for your work and sorry about the long text!! 😅

@wod-science День назад

Thanks for the elaborate question. Yes, zone two could help performance on the Mikko's triangle. Zone 2 will increase your capacity to convert energy aerobically (more mitochondria), which will delay lacate build up at higher intensities (fi during such a workout). The 80/20 split Zone 2 / high-intensity work as suggested is a good starting point.

@rycohen22 День назад

@@wod-science thanks so much for taking the time to read and answer! I've been following the IG account for quite sometime, but Im new here on YT. You got yourself a new big time fan 😁 all the best!

@ulf. 2 дня назад

i do zone 2 two times per week. at least i think it's zone 2. usually it's 60 minute circuit with 3 to 4 movements that don't jack up the heart rate suddenly, e.g. carries, slow sled stuff, ergometers, holding stuff, animal walks, etc. Everything with nose breathing.

@wod-science 2 дня назад

Interesting, what is your RPE on those sessions?

@TheCptFitness 2 дня назад

I have some questions, is posible to use Mixed modal work at low intensity as zone 2 work? Is so, can we use a FTP test with Bike Erg to determine Power Zones and work in zone 2?

@wod-science День назад

I was hoping for this question :). Mixed modal work can be done as zone 2 but only in well-trained atheltes and preferably with a NIRS device strapped around leg and arm. Mainly because such movements are not (less) cyclical by nature which can lead to stronger fluctuations in tissue oxygenation. Basically pushing you over and under the desired threshold continuously. That said, a good starting point would be RPE (2-3) and breathing frequency (talking to your friends) while doing zone 2 mixed modal. FTP can't really be used as a starting point because you do not know the exact watts your are pushing during mixed modal work (there are solutions in the making though, stay tuned!). Better go off rpe and breathing (as mentioned).

@TheCptFitness День назад

@@wod-science thanks your the answer. That was what I was thinking. I incorporate in the programming zone 2 in mixed modal workouts and mono-structural, more in Base Cycle and less in “competitive” cycle

@jeroensmidtpdg1140 2 часа назад

If only aerobic energy is made in the mitochondria, where does anaerobic energy come from?

@Dan_8712 День назад

Heres a question for you. I'm an RX athlete. I work as a dairy farmer which I'd describe as being labour intensive (I average 15-20 thousand steps a day on top of the manual labour). Is it worth my time spending 1-2 hours a week on zone 2 when I do so much low intensity work throughout the day anyway?

@wod-science День назад

Excellent question, simple answer to that. No, in your case I would focus on intensity in the gym!

@hillerfit День назад

As an Exercise Scientist. I have no idea what you said.

@hillerfit День назад

Lots of value in the video, well done.

@greektrumpet День назад

I’ve been waiting for a @hillerfit comment to show up on his videos.

@wod-science День назад

Appreciate that, still very much a rookie

@tomzimny7408 2 дня назад

Is there nothing in between Beginner and Advanced (RX)?

@wod-science 2 дня назад

Good point. There is obviously a difference between a complete beginner and someone who is on the bubble of qualifying for the Quarterfinals. Nevertheless, also in that category, people should focus on other things than zone two. Mainly movement efficiency, gymnastics strength and weightlifting to name a few :)

@JGKassel 2 дня назад

Nice video but the chart with the recomandations whether to do zone 2 or not makes no sense for me. For my example: I do crossfit 3 times a week because I have a „3x-pass“, I add 2x zone 2 training on other days of the week. So why should something beneficial for an advanced/ RX athlete should not be benefitial for me (beginner) if I have the time to do zone 2 two or three times a week.

@wod-science 2 дня назад

In that specific case you can indeed have some benefit of additional zone 2. The table is mainly for people who want to substitute some of the regular CrossFit volume with Zone 2. That said, I do think you could get more bang for your buck by doing HIT training on your non gym days, fi on the rower.

@JGKassel 2 дня назад

@@wod-science thank you so much🙏🏻 So I will do 1x zone2 and 1x HIT on the erg

@harrisonschwartz565 2 дня назад

Great video! I am curious of CrossFit is a good means of improving VLA max. I know VLA max is rarely discussed, but it seems interesting. I’d be curious what physiological adaptations improve VLA max. For example, would training the lactic acid anaerobic system result in improve circulation to improve lactate clearance? Can’t find much info online on this topic, but it seems relevant to CrossFit style training

@Lundinvirre 2 дня назад

VLA Max is debatabale amongst physiologists. About where it's useful or not. Training high intensity where the anaerobic system contribute more than the aerobic will always produce more lactate than it can be cleared, hence not a good strategy to improve that ability. It's like trying to improve 1RM Squat by putting on 20kg more than your 1RM for a heavy single. That wouldn't work, right? You simply can't train the ability to clear lactate when you put your body in an environment where you have a huge accumulation that exceeds the clearance by far. To train for clearance of lactate, you need to spend time where the production and utilization of lactate as fuel is near equal. It will be around the second boundary that separates the second and third domain (2nd threshold/critical power-speed so to say). Most probably, if you're not a high-level endurance specialist, most will benefit by spending time below that boundary. One method, commonly used, is to alternate between over and under the threshold. So you accumulate lactate spending time above the threshold, and then in interval setup, you lower the intensity and spend time clearing it. Most probably, if you're not an advanced endurance specialist, you will not be able to clear that anyway. So, for Crossfitters, spending time under the threshold will improve the ability to clear lactate because you practicly speaking is improving the threshold itself.

@wod-science 2 дня назад

Roger that, excellent answer. Thanks for clarifying. Had not thought about this interval strategy, have to test it out.

@drewsimon7007 День назад

So zone 2 or no zone 2

@wod-science День назад

Depends on your level see 19:35

@nutritionontape 2 дня назад

Haha. Don’t listen to Huberman. That’s refreshing.

@wod-science День назад

You can defo listen to him, but CrossFit (performance) is a different beast compared to overall health and endurance sports

@nutritionontape День назад

@@wod-science on a related note, I often wonder if ice baths are useful for CrossFit. They got hyped… then oh they will kill muscle gains… then, no they are ok with the right timing. I really hate the cold. Love sauna. But could they help me climb the leaderboard?

@wod-science День назад

@@nutritionontape As you said, a lot of hype, not much evidence. The best evidence we have is that they actually do reduce muscle mass gains while working out, mainly because acute cold reduces inflammation which you need for adaptation. They have it's place in competition though, for the same reason - reduction in inflammation.