HRV4Training
  • Home
  • QuickStart Guide
  • PRO & TEAMS
  • FAQ
  • Privacy & Terms
  • Contact
  • Publications
  • Blog
  • Shop

Physiological adaptations to 80/20 running

12/20/2016

0 Comments

 
B​log post by Marco Altini
I've been doing some optimizations around my running, which mainly translated into adopting a more polarized approach to training (which is called 80/20 running by some, MAF method by others, common ground being that you train most of the time very slow and get rid of moderate intensity running).

After 6 months and much improvement compared to the previous 5-6 years of running, I wrapped up my progress in the blog post you can find at this link, including much data on physiological adaptations to this training plan, in terms of changes in resting heart rate, resting heart rate variability, sub-maximal heart rate during training & more.

Hope some of you will find it interesting, and it would be great to hear more thoughts around this or if anyone experienced similar changes in terms of both performance and physiological adaptations.
​
We have also opened a discussion on this on our Club on Strava, that should be available at this link: https://www.strava.com/clubs/245021/discussion
Picture
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Picture
    Picture
    Register to the mailing list
    and try the HRV4Training app!
    Picture
    Picture


    Blog Index
    ​
    How To
    1. Intro to HRV
    ​2. How to use HRV, the basics
    3. HRV guided training
    ​
    4. The big picture 
    ​5. HRV and training load
    ​
    6. HRV, strength & power
    7. Overview in HRV4Training Pro​
    8. HRV in team sports
    ​
    HRV Measurements
    Best Practices

    Overview
    1. Context & Time of the Day
    2. Duration
    ​
    3. Paced breathing
    4. Orthostatic Test
    5. Slides HRV overview
    6. rMSSD vs SDNN
    7. Normal values and historical data
    ​
    Data Analysis
    1a. Acute Changes in HRV
    (individual level)

    1b. Acute Changes in HRV (population level)
    ​
    1c. Acute Changes in HRV & measurement consistency
    1d. Acute Changes in HRV in endurance and power sports​
    2a. Interpreting HRV Trends
    2​b. HRV Baseline Trends & CV
    3. ​Tags & Correlations​
    4. Ectopic beats & motion artifacts
    5. HRV4Training Insights
    6. HRV4Training & Sports Science
    7. HRV & fitness / training load
    ​8. HRV & performance
    9. VO2max models
    10. Repeated HRV measurements
    11. VO2max and performance
    12. HR, HRV and performance
    13. Training intensity & performance​
    14. Publication: VO2max & running performance
    ​
    15. Estimating running performance
    16. Coefficient of Variation
    17. More on CV and the big picture
    ​​​​​18. Case study marathon training
    19. Case study injury and lifestyle stress
    20. HRV and menstrual cycle
    21. Cardiac decoupling
    22. FTP, lactate threshold, half and full marathon time estimates
    ​23. Training Monotony
    ​
    Camera & Sensors
    1. ECG vs Polar & Mio Alpha
    2a. Camera vs Polar
    2b. Camera vs Polar iOS10
    2c. iPhone 7+ vs Polar
    2d. Comparison of PPG sensors
    3. Camera measurement guidelines
    4. Validation paper
    ​5. Android camera vs Chest strap
    6. Zoom HRV vs Polar
    ​
    7. Apple Watch and HRV
    ​8. Scosche Rhythm24
    ​9. Apple Watch
    10. CorSense
    ​
    11. Samsung Galaxy
    ​
    App Features
    ​1. Features and Recovery Points
    2. Daily advice
    3. HRV4Training insights
    4. Sleep tracking
    5. Training load analysis
    ​6a. Integration with Strava
    6b. Integration with TrainingPeaks
    6c. Integration with SportTracks
    6d. Integration with Genetrainer
    ​
    6e. Integration with Apple Health
    ​
    ​6f. Integration with Todays Plan
    7. HRV4T Coach advanced view
    8. Acute HRV changes by sport
    9. Remote tags in HRV4T Coach
    10. VO2max Estimation
    ​
    11. Acute stressors analysis
    12. Training Polarization
    ​
    13. Custom desirable range / SWC
    14. Lactate Threshold Estimation
    15. Functional Threshold Power(FTP) Estimation for cyclists
    16. Aerobic Endurance analysis
    17. Intervals Analysis
    ​​​18. Training Planning
    19. Integration with Oura
    20. Aerobic efficiency and cardiac decoupling
    ​
    Other
    1. HRV normal values​
    ​2. HRV by sport
    ​3. HRV normalization by HR
    ​
    4. HRV 101

    RSS Feed

Picture
  • Home
  • QuickStart Guide
  • PRO & TEAMS
  • FAQ
  • Privacy & Terms
  • Contact
  • Publications
  • Blog
  • Shop