Fast twitch vs Slow twitch interval training

Training Advice/Discussion

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3 years ago 02/08/2021 6:33am EST

re: Another giver of +1

Another giver of +1 wrote:
Canefis wrote:
Some questions:
1) typical HRmax for FT (3-10 athletes)
2) typical HRmax for ST (3-10 athletes)
If somebody has such data together with age, please share it.
HR max doesn't differ just because of muscle fiber type. It more likely differs due to body size/weight. A tall heavy runner might have a lower max than 220 minus age, a short lightly built runner might have a higher max.

I know some real ST types who are sub 3 marathoners, but their sprint pace is not much faster than their marathon pace. They have no speed what so ever. I wonder if such a runner can actually run hard enough to reach max HR? There are some with very low max HRs. Could it be that their max HR is higher, but they simply cannot drive themselves up to it?

3 years ago 02/08/2021 10:30pm EST

re: How come?

How come? wrote:
Another giver of +1 wrote:
HR max doesn't differ just because of muscle fiber type. It more likely differs due to body size/weight. A tall heavy runner might have a lower max than 220 minus age, a short lightly built runner might have a higher max.
I know some real ST types who are sub 3 marathoners, but their sprint pace is not much faster than their marathon pace. They have no speed what so ever. I wonder if such a runner can actually run hard enough to reach max HR? There are some with very low max HRs. Could it be that their max HR is higher, but they simply cannot drive themselves up to it?

Those types of runners are rarely fresh/rested enough to reach max HR in a test. If they had 4 or 5 days rest or very short easy running they would hit a higher maximum than what they see during regular training/racing.

9 months ago 07/09/2023 1:23am EDT

re: Canefis

I have a runner whose 800, 1600, 3200 are all aligned, based on VDOT and other equivalent race performance calculators. There is no obvious ST or FT orientation.

Is this a blessing or a curse for her?

9 months ago 07/09/2023 1:01pm EDT

re: wolde

Here is what I’ve seen from looking at a variety of runners’ training.

The fast twitch guys are running more moderate mileage. For a miler that means 70-80, occasionally a little higher. These guys need a speed stimulus frequently. Fast strides, hill sprints, stuff like that twice a week, ideally the day before a workout. One day a week of fast work (3k to mile or 800 pace) one day a week of aerobic work. Their aerobic work needs to be slower. Closer to tempo pace, as another poster mentioned. Too much work at threshold isn’t as beneficial. These guys can still do solid volume of tempo work but the pace should be toned down. I had a teammate in college that was a low 1:5x/4:0x miler in high school, pre super shoes. He could run 23s in the 200m at the end of workouts. Our coach moved him up. Trained him like a 5/10 guy. Took away his speed training. He was solid because he had a lot of talent but despite more than doubling his mileage from high school, he never PRd below 3k. Just an example of how you can train the speed out of a FT guy and take him from elite to mediocre.

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