Jak Stać Się SZYBSZYM Biegaczem? Trening Interwałowy!

How to Do Interval Training to Run Faster? How to Become a FASTER Runner? Interval Training! How do pros do intervals? Just like you, only a little faster! 🚀 In this video, you'll learn everything you need to know about planning and executing interval training to improve your VO2max. 💪 Because running is easy! ☕Buy a virtual coffee: https://buycoffee.to/bartoszjarczok 🌐 Website: https://fit-bartosz-jarczok.my.canva.... 📆 Booksy: https://fizjoterapiaitrening.booksy.com 📸Instagram: [/ bartosz.jarczok](  / bartosz.jarczok  ) 🔷Facebook: [/ jarczok.athlete](  / jarczok.athlete  ) 📱Phone: 451-254-498 📧Email [email protected] 🔍 **List of Contents**: 1. **Names**: We'll explain why it's so messy and how to sort it out. 2. **Interval Training Feelings**: How to compare them to your heart rate and pace. Running should be smart, not hard. 3. **Performance Test Ranges**: Appropriate for this training intensity. 4. **Common Mistakes**: How to Avoid Them. Interval Training in a Nutshell. 5. **Workout Examples**: Specific exercises you can try. How to plan a good VO2max workout. 👨‍⚕️ **About Me**: My name is Bartosz Jarczok, a physiotherapist and former Polish National Team athlete with a personal best of 30:03 for 10km. 🔑 **Terms and Conditions**: VO2max intervals is the best term because it refers to the intensity we focus on. You'll also learn why other names can be misleading. 📊 **Form and Work-to-Rest Ratio**: VO2max intervals should have a work-to-rest ratio of 1:0.75, and the maximum volume, according to Jack Daniel's, should be up to 8% of your weekly mileage. Then you can plan a good run. 🔥 **Training Feelings**: During VO2max intervals, you should feel like a steam engine – you're running hard, but you always finish with one leg left. ❤️ **Heart Rate and Pace**: VO2max intervals are performed in heart rate zone 5 (93-95% of HRmax), which is your maximum oxygen uptake, not your maximum heart rate. 🔬 **Performance Testing**: You'll see graphs from performance tests and learn how to perform a VO2max workout correctly and what mistakes can ruin it. ❌ **Common Mistakes**: You'll learn how to avoid the most common mistakes when planning and executing VO2max workouts to maximize your benefits. 🏅 **Sample Workouts**: You'll receive specific workout examples that will help you improve your VO2max, such as 16-20 x 1 min 1 / 45 sec, 8 x 2 min 1 / 1.5 min, or 6 x 3 min 1 / 2.5 min. Chapters 1. 00:00 Introduction 2. 00:48 Nomenclature 3. 03:27 What Rest Period? 4. 03:59 What Well-Being? 5. 04:48 Heart Rate and Pace: Exercise Physiology? 6. 06:04 Performance Testing 7. 09:06 Impact on the Body 8. 09:24 Training Mistakes 9. 11:28 Training Examples --- #intervaltraining #running #VO2maxtraining #fitness #motivation #fitness #sports #health #training Watch and train! 🎥🏃‍♂️🏃‍♀️