Week 4 inside the OPEX Method introduced the MAP continuum for aerobic training.⁠ ⁠ This simple rule changed everything for coaches:⁠ If you’re training a 4-minute interval (MAP 5), your training pace should be your 16-minute pace.⁠ ⁠ Not your 4-minute max pace. Your sustainable 16-minute pace.⁠ Why?⁠ ⁠ Because the goal is to train the aerobic system, not test it.⁠ ⁠ Examples:⁠ → MAP 9 (30 min work) = Train at 2-hour pace⁠ → MAP 5 (4 min work) = Train at 16-minute pace⁠ → MAP 3 (1 min work) = Tr
Week 4 inside the OPEX Method introduced the MAP continuum fo…
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A guide to operational excellence (OPEX)
A guide to operational excellence (OPEX)
Jan 31, 2023
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OPEX Work isn’t an energy systems test. It’s a behavior observation tool.⁠ 10 minutes on an Assault bike. Accumulate calories.⁠ ⁠ But here’s what you’re actually watching:⁠ → Do they pace or crash?⁠ → Do they know what high effort feels like?⁠ → Can they sustain without falling apart?⁠ → How do they approach work?⁠ Then you design based on what you observe.⁠ ⁠ Examples:⁠ Can’t move 60 min non-stop? Start with daily walking 2-3x resistance training.⁠ Sprint then nosedive by minute 3? Teach pacing
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