The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
do some hiking at a at a fast enough clip that I'm breathing harder than I would be if I just kind of shuffled along I might stop here or there drink some water no big deal but I can carry on a conversation if I need to so it's Zone 2ish but probably pushing a little bit harder than that for that duration
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
When I try to explain this to my patients, because I have many of my patients on a zone two protocol, for a lot of the time, we just use voice. We use ability to talk. I sort of say, look, if you don't want to go through the protocol of poking your finger, zone two is about the highest level of exertion at which you're still able to carry out a conversation. But let's talk more technically. We're really seeing what? Lactate levels of about 1.7 to 1.9 millimoles? Yeah, 1.5 to 2. That's something what we see.
and what you realized is you sort of get this curve that looks like this but again you know if you're in zone 2 usually about 30 to 45 minutes in it kind of stays put and it's that plateau is what you're looking for
one of the metrics that we've discussed at length and we'll Revisited of course is using this lactate level of about 2 Mill as being that the that threshold so once lactate exceeds 2 MMO the individual is now escaping out of Zone 2 and they're actually now into Zone 3
if you can talk but is some form of strain you can talk for two hours right um uh but we're talking yeah you're just at you're just at that threshold of the per put it this way the other litmus test I tell people is the person on the other end will know you are exercising exing exactly you will not be able to mask from them that you are exercising exactly
if i can't talk if i feel like i can't talk i'm too high in the intensity yeah do you think that that's a reasonable surrogate for people to use across the spectrum of not particularly fit all the way up to pogachar one thousand percent
well in that analogy the base is your zone two threshold right it's how much work can you do while keeping lactate at that sort of threshold that George Brooks and and you go saw Milan talk about of about two millimole
when I'm in zone 2 as confirmed by lactate levels so call it 1.7 to 1.9 Millo which is what I Target I can carry out a conversation I can spend the entire 45 minutes on a phone call but it's not as comfortable as this discussion here I'm a little more strained but if I can't talk if I feel like I can't talk I'm too high in the intensity
so don't get hot up caught up in what your watts are and what heart rate is as a percentage of maximum heart rate don't worry about any that stuff just reproduce this level of exertion
this is what you need to worry about as you can see I can carry out a conversation it's just not that comfortable I'd much rather shut up and listen to a podcast or an audio book but if I have to talk I can
does it surprise you that the heart rate that is on the C between your first and second training zones happens to correspond to this lactate of two sweet spot
the base is your zone two threshold right it's how much work can you do while keeping lactate at that sort of threshold that George Brooks and Inigo son Milan talk about of about 2 Millo
if I can talk comfortably I'm in zone one if I can't talk comfortably in complete sentences um can't even finish a sentence I'm clearly out of Zone to
and for some of you that will also imply your lactate is between 1.6 and two for some of you your lactate will be way above that