Watch now (6 mins) | If you want to change up your dynamic effort training, give the above strategy a try. I have found it to be a fun and enjoyable way to compress DE volume and time. If you give this strategy a try, please come back and leave a comment on your feedback!
Thanks for sharing this. As I’m trying to wrap my head around this I’m curious about a couple of things.
Within that 4min time frame are you limiting rest to a certain amount between sets, to keep HR and CNS stimulation high, for a cumulative affect? Or, do you have a set time, 30-60secs that you stick to as another measure of progress?
If I’m trying to teach the CNS how to compress these efforts, and I’m using HR as a metric for CNS stimulation, am I most interested in that final set?
Hopefully this makes sense.
I’ve been playing around with this and really enjoy the pace. I’ve been able to create the intervals based off heart rate, with the intensity increasing across the sets. Do I understand correctly that the is to get as close to max heart rate as possible, then shut it down, regardless of volume, because the stimulus has been reached? As an example, in my most recent speed lower day, I shut it down when my heart rate plateaued for 2 consecutive sets. But I didn’t reach zone 5. Similar to John’s example, it took about 4 minutes and change, I was using accommodating resistance. I have a lot of trouble getting up there (even on a bike) before the legs go. My subjective evaluation is that my tissue is the limiting factor. What variable can be manipulated to push the heart rate? I have some wiggle room on the load, but need to preserve bar speed. Just try harder?