Can Max-OT Cardio improve running endurance/performance?

[purebred]

Theoretically, this cardio training is supposed to improve cardio performance. Has anyone actually done Max-OT cardio and seen their running ability improve as a result?

 

[purebred]

Bump

 

[ZiR RED]

I don't know what Max-OT cardio is.

What type of running performance (distance, terrain, speed) are you trying to improve?

 

[purebred]

Here's a link to a description of Max-OT cardio: AST Sports Science - High-Performance Sports Nutrition Supplements

I am currently running 1 mile in about 9.5 minutes. I would like to be able to shave off time from my time and be able to increase the distance. I would say I am interested in developing my endurance.

 

[ZiR RED]

So its basically just HIIT with a lot of AST/MaxOT rhetoric thrown into the description. On the bike will do little for you. Doing it with running will help.

If you want to decrease your mile time you need to:
1. Learn to run efficiently (i.e: running economy). This is like skill work, done at low intensity with a very high emphasis placed on form and a low level of fatigue.
2. Increase VO2max. This can be done with short, high intensity intervals. In your case running repeat 600's at well below your mile pace. Maybe 4-5 of them with a work to rest ratio of 1:2 or 1:3, and running each one 1:50 (based on mile time).
3. Increase lactate threshold. This can be done by (in your situation) running a mile at slightly below your mile pace (about 10-12 minutes), resting 3-5 min, then repeating.

Jason Cholewa, Ph.D., CSCS

 

[scherbs]

So its basically just HIIT with a lot of AST/MaxOT rhetoric thrown into the description. On the bike will do little for you. Doing it with running will help.

If you want to decrease your mile time you need to:
1. Learn to run efficiently (i.e: running economy). This is like skill work, done at low intensity with a very high emphasis placed on form and a low level of fatigue.
2. Increase VO2max. This can be done with short, high intensity intervals. In your case running repeat 600's at well below your mile pace. Maybe 4-5 of them with a work to rest ratio of 1:2 or 1:3, and running each one 1:50 (based on mile time).
3. Increase lactate threshold. This can be done by (in your situation) running a mile at slightly below your mile pace (about 10-12 minutes), resting 3-5 min, then repeating.

Jason Cholewa, Ph.D., CSCS

Excellent advice.
I would add to suggestion #2 the recommendation to make the rest period active-walking or light jogging.

 

[purebred]

So its basically just HIIT with a lot of AST/MaxOT rhetoric thrown into the description. On the bike will do little for you. Doing it with running will help.

If you want to decrease your mile time you need to:
1. Learn to run efficiently (i.e: running economy). This is like skill work, done at low intensity with a very high emphasis placed on form and a low level of fatigue.
2. Increase VO2max. This can be done with short, high intensity intervals. In your case running repeat 600's at well below your mile pace. Maybe 4-5 of them with a work to rest ratio of 1:2 or 1:3, and running each one 1:50 (based on mile time).
3. Increase lactate threshold. This can be done by (in your situation) running a mile at slightly below your mile pace (about 10-12 minutes), resting 3-5 min, then repeating.

Jason Cholewa, Ph.D., CSCS

1. Good advice: this is a factor i find is often overlooked by many people-including people who consider themselves to be "runners". I do my best to focus on cadence, breathing and keeping my body positioned appropriately. I love the transition in footwear i made recently to the Nike Free shoes. What a difference, man.

2. What are 600's? What are you referring to by the work to rest ratio: my rest time should be 2-3x as long as my working times?

3. Sounds simple enough. Run my mile slower than I normally do, rest and repeat. How often should this be repeated: 2-3x max?

 

[ZiR RED]

2. 600 meter runs. yes, you are correct in that case of the work to rest. So if it takes 2-3 minutes to run a 600, you should rest for 4-6.

 

[purebred]

2. 600 meter runs. yes, you are correct in that case of the work to rest. So if it takes 2-3 minutes to run a 600, you should rest for 4-6.

In reference to your 600m suggestion, for those who do not know: 600 meters is approximately 1.5 laps around a track. At least, based on the research I have done.

So, to summarize:

Increase VO2 Max
4-5x600's (above mile pace)
Work to rest ratio: 1:2/1:3
Goal time per interval: 1:50 min.

Increase Lactate Threshold
1 mile x 10-12 min.
Rest 3-5 min.


Sounds like a challenge to me. Challenge accepted.

 

[CJ_Xfit89]

nice informative thread

 

[purebred]

nice informative thread

Not sure if your sig has a typo or purposely says "ARE YOU BE READY?"

 

[ZiR RED]

In reference to your 600m suggestion, for those who do not know: 600 meters is approximately 1.5 laps around a track. At least, based on the research I have done.

So, to summarize:

Increase VO2 Max
4-5x600's (below mile pace)
Work to rest ratio: 1:2/1:3
Goal time per interval: 1:50 min.

Increase Lactate Threshold
1 mile x 10-12 min.
Rest 3-5 min.


Sounds like a challenge to me. Challenge accepted.

The 400-600's should be done faster than mile pace. Although, I think that's what you mean there, right?

 

[purebred]

I don't know what you're talking about.


(corrected)