Zone two training has done the rounds and is gaining much attention from the competitive scene. CrossFit, being an “endurance sport”, is an idea that is gaining popularity, and big names like Mat Fraser and Chris Hinshaw talking about the importance of low-intensity endurance work has made this training type of training pretty popular recently. But is it effective for improving someone’s endurance for metcons and typical CrossFit? It could be what a powerful and fast twitch athlete needs, but it might also be like trying to get a stronger squat by just doing accessory work.
Flux training is an approach to interval training that is more flexible, emphasising rolling on and off of higher and lower intensity paces, which captures the sports-specific pacing of CrossFit quite well. The circuit nature of CrossFit usually entails that pacing is more variable and less consistent than your usual endurance event, and this is something that flux training embraces. Check out this episode for why flux training might be a better option than traditional intervals.
[3:30] Easy aerobic work is like doing accessory work for strength training
[5:00] Do people have enough time to do all these extra zone two sessions
[7:00] Figuring out how to sneak in easier endurance training
[10:00] The opportunity cost for regular people versus professional athletes
[11:15] Increasing volume tolerance for the sport or junk volume
[13:30] The ceiling on someones endurance
[15:30] What is flux training?
[19:00] Starting with very structured intervals as a beginner athlete/coach
[20:00] Athletes trying to turn fartlek or flux style training into structured intervals
[21:30] Flux training being a better tool for the average athlete
[23:30] Developing intuition as an athlete
[26:15] Is running a better training tool than other endurance modalities