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For fat burning reasons, the second type of effort is what you're after, so you'd really want to aim for "maximal effort" in a zone from as short as 30s to as long as maybe 90s. This wouldn't be your top speed, but rather your best speed and effort in that time bracket.
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Thanks - that was what I was trying to get at
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Anaerobic metabolism can also function as purely anaerobic or oxygen-dependent, depending on length of exercise. The longer work intervals tend to be more of the latter.
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I'm not sure I understand what you said in this part - doesn't anaerobic mean, by definition, without oxygen? I know the systems can, sometimes, be complimentary - like when your anaerobic system kicks in during an intensity increase when you are already aerobic. When you said "anaerobic metabolism can function as ... oxygen dependent" - were you saying it could be working at the same time as the aerobic system? If so, then I do understand what you're saying... otherwise, you lost me on that one!
I'm thinking this entire thread just goes to show how many different, yet effective, ways there are to work out and interpret protocols!