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In this episode, I discuss 3 distinct exercise thresholds and their application to training.

1. ​ Lactate Threshold
2. ​ Vo2 Max
3. ​ Critical Power/Critical Speed

Papers from the episode:

1. ​ Variability in exercise tolerance and physiological responses to exercise prescribed relative to physiological thresholds and to maximum oxygen uptake - https://pubmed.ncbi.nlm.nih.gov/36710454/

1. ​ Talk Test - https://hrcak.srce.hr/file/284311

1. ​ Power-Duration Relationship: Physiology, fatigue, and the limits of human performance - https://pubmed.ncbi.nlm.nih.gov/27806677/

How to calculate Critical Speed or Critical Power:

Step 1) 

Perform 2 time trial tests in the 3-20 minute time domain (on the same activity)

Running example:

1. ​ 1600m = 5:20
2. ​ 5000m = 19:30

Step 2)

Take Time for Test 2, convert into seconds.

Take Time for Test 1, convert into seconds

1600m = 5:20 = 320 seconds = 3:33 /km

5000m = 19:30 = 1170 seconds = 3:54 /km

Step 3)

Take Distance 2 and subtract from Distance 1

5000 - 1600m = 3400m

Step 4)

Take Distance delta and divide by Time delta

3400 / 850 = 4:00 /km (+/- 5 seconds)

For this individual, their Critical Speed (the name for the value when meters per second is being evaluated) is 4:00 /km (+/- 5 seconds) - CS/CP is not too the second specific, it’s a band of time, which is why we want to give about 5 seconds on either side of this value.