RACERADAR
Module 1
VO2max is the maximum rate your body can use oxygen during exercise. It sets the upper limit for aerobic performance. Training at 95-100% of VO2max (intervals at I-pace) is the most efficient way to raise it.
Lactate threshold is the pace above which lactate accumulates faster than your body can clear it. Tempo runs at T-pace improve your threshold, letting you sustain faster paces for longer.
Roughly 80% of your training should be at easy effort (Zone 1-2) and 20% at hard effort (Zone 4-5). This polarized distribution prevents overtraining and maximizes adaptation.
The gray zone (Zone 3) is moderate effort that is too hard for recovery, too easy for adaptation. Most amateur runners spend 50%+ here. Avoid it by running easier on easy days and harder on hard days.
Exposure time is the total minutes spent at the target training stimulus (threshold, VO2max, etc). It matters more than total workout distance. 20 min at T-pace beats 60 min of gray zone running.