📈80% of your training volume should be in zone two, while 20% should focus on VO2 max.
⏱️Zone two represents the base of the cardio fitness pyramid, while VO2 max is the peak.
🏆Even elite athletes like Tadej Pogačar train approximately 80% in zone two.
🎢Cardio workouts should be structured in pyramid format, with zone two as the base.
🚀VO2 max intervals should typically last 3-8 minutes for maximal benefit.
How do I allocate my training time between zone two and VO2 max?
—The 80/20 rule suggests that 80% of your training volume should be devoted to zone two, while the remaining 20% should focus on VO2 max.
Does the 80/20 rule apply to both amateur and professional athletes?
—Yes, the 80/20 rule is applicable to both amateur athletes and top professionals, including cyclists like Tadej Pogačar.
What is the significance of zone two in cardiorespiratory training?
—Zone two represents the base of the cardio fitness pyramid, focusing on maximizing your cardiorespiratory fitness.
Why is the 80/20 rule effective for improving cardio fitness?
—The 80/20 rule optimizes your training by allowing for both endurance-building and high-intensity intervals, resulting in comprehensive cardio fitness improvement.
How long should VO2 max intervals typically last?
—VO2 max intervals should generally last between 3 to 8 minutes to achieve the maximal benefits of high-intensity training.
00:00The 80/20 rule dictates that 80% of your training volume should be devoted to zone two, while the remaining 20% should focus on VO2 max.
04:37Zone two represents the base of the cardio fitness pyramid, while VO2 max is the peak. This structure ensures a strong foundation of endurance-building workouts.
09:33Even elite athletes like Tadej Pogačar, a two-time Tour de France winner, dedicate approximately 80% of their training to zone two.
11:59Cardio workouts should be structured in a pyramid format, with zone two forming the base of the pyramid and VO2 max intervals at the top.
12:33VO2 max intervals typically last between 3 to 8 minutes in order to optimize the benefits of high-intensity training.
