Dr. Joe Vigil & Fitness

5- Metabolic Levels.  Very simple.  Each workout should have a purpose!


                                                                 Specific Training

What Threshold are you trying to affect, based on your Current Fitness Level, Dr. Vigil calls it VvO2, in other words, this is your Reference Point?  What is your Reference Point? You do not have time for Junk Mileage, Junk workouts, running riding or swimming. To find your Reference Points based on your maximum performance click here

Heart Rate Monitors ONLY work if you know how to correlate Rate to Training Effect:

Training Effects (TE)  1-5 are:

TE-1 55-75% of Max Heart Rate:   FFA (Free Fatty Acid)
Long Workouts: 1.5-3 hours, running, 3-8 hours riding! Low intensity, but do not cheat yourself neurologically.  Move as fast as you can- striving for perfect technique, turnover/cadence without taking the heart rate above 75% of MHR.  The best way to perform this is with a MOXY O2 monitor using Oxygen Consumption as your intensity guide for SPECIFIC TRAINING!  The beauty of Dr. Vigil's system is you can adapt it to any sport.  For Cycling Using a 4-minute max effort best of 350 sustained avg watts, the rider should be able to perform up to 263 watts at 75%, so using a Garmin Vector Power Meter Pedals you will start working in improving your sustainable wattage over 3-8 hours on your bike stressing perfect pedaling technique. Oxygen Saturation (SmO2) would stay steady at or above 70%-80%.

Remember:  A 4-Minute Miler can run a Mile in 6:09 at 65%.  It is all relative to Reference Point (VvO2).  At this level your goal should be to train your FAT METABOLISM.  Americans are really good at 2 levels, Nothing and Too much.  Train yourself at 5-Levels, and be a Complete Athlete.  A healthier human. Use these tools to Specify your Training Sessions.

TE-2 75-80% of Max Heart Rate:  Aerobic Threshold (AT)
Since most humans will start to convert from Aerobic (with oxygen) to Anaerobic (without oxygen) at around 80% (depending on fitness)  this is a good Aerobic Developing Zone. Aerobic Power!  How fast can you go at 100% Aerobic?  This is your Functional Aerobic Power.

Using Reference Point Training (RPT) example by Dr. Vigil: a 4-Minute Miler would be able to run a 5-Minute Mile at Aerobic  Threshold or up to 80% of his max Heart Rate.  A 4-minute miler running at 80% of max heart rate should be running a 5-Minute Mile Pace.  What can your do at 80%? A cycling example would be a Rider who can achieve a 350 watt average for 4-minute test, should be able to sustain 280 watts at 80% of MHR.  Specific Training will provide the proper LOAD for your body to adapt and soon be producing a sustained 300 watts at same 80% effort.  This is Specific Training.... Load the proper intensity, for the Proper duration and allow your body to RECOVER, it will not only ADAPT, it will SUPER COMPENSATE!  This is what Garmin & MOXY can help us to PINPOINT!  

TE-3 80-85% of Max Heart Rate:  Anaerobic Threshold (AeT)
This is the training point where you are running in a balance of Aerobic and Anaerobic, you are on a fine line of Intensity and Duration. I call this fine line, pre-OBLA (onset of blood lactate accumulation) and Post OBLA. Both are in the Anaerobic Category, but the difference is lactate accumulation and metabolic acidosis or the lowering of your PH levels, your blood becomes more acidic and it becomes harder and harder to contract working muscle.

For our running example by Dr. Vigil.  A 4-Minute Miler can run a mile at 85% of his/her max at a 4:42 mile pace.  Remember training is relative to Reference point. It is important to ASSESS your BASELINE Fitness when starting a training program.  Garmin, MOXY are TOOLS to help us identify these zones, these training effects.  This is WHY we represent these products.  They Work!  If you know how to utilize them. For Cycling and our example of a rider who can sustain 350 watts over a max 4-minute test, 298-308 watts would do the trick.  The objective of Specific Training Here is to increase, improve Functional Power at AT and LT. Great workouts here are to do Lactate Dynamics Sessions, going Over and UNDER LT with active moving rest in between.  Idea is to increase your bodies ability to produce and utilize, clear and buffer lactate.

TE-4 85-90% of Max Heart Rate:  Lactate Threshold (LT or LBP)
This is that fine line of intensity where your blood lactate is beginning to increase above a tolerable level (Acidosis Blood PH dropping).  It is a fine line, you must learn to train.  As you expose yourself to this intensity level you teach your body to do 3 things better:

1- Utilize (consume) Lactate (Fuel) better
2- Buffer (dilute with alkalinity)
3-Clear Shuttle excess lactate in one area to another body part. 

As your body adapts to this level of training you will be able to go further and faster at this 85-90% intensity level.  Back to Dr. Vigils example a 4-minute miler (Reference Point) should be able to tolerate approximately 4:25-4:30 mile pace for up 3-4 miles.  What can you tolerate?
A rider doing a 4-minute max test sustaining 350 watts would be in the 308 watt + range.

TE-5 90+%  of Max Heart Rate:  NMF (Neuro Muscular Facilitation) Supra Max
Often referred to as Speed or Skill work.  This is short (15-30second) repeats designed to teach the body new movements, faster movements, explosive Jumps to shake competitors.  Longer rest is involved to allow the body to be as Fresh as Possible to execute the movement. 

Back to Dr. Vigils Example using your best mile time.  We may go up to and faster than our 4-minute example.  We may run 150 meter sprints at 3:45 mile pace! The objective is to teach the body to move at faster rates, greater turn over, greater Mind Body Connection (Neuro Muscular Facilitation). Same thing can be done on a bike, short JUMPS to get away from competition, 15-30 second efforts done in high quality sets.

In the End:  Learn how your body works at 5- Metabolic levels.  Train Each level in the course of a Week or Micro-Cycle.  You base is 1 then 2 then 3 then 4 then 5.  The purpose of a Trainer or Coach is to guide you in HOW MUCH of Each intensity level to incorporate in a weekly schedule.

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