Winners Club, Dubai (2026)

27/12/2022

Zone 5 is the ‘all-out’ effort – the maximum what muscles can produce😣

At this intensity massive amounts of lactic acid are produced and it’s impossible to utilize it. Muscles get so tight that an athlete is forced to slow down.

Regardless of how good the athlete is, he can only maintain his top speed for several seconds. Even 100m sprinters can maintain their top speed for only around 50m in the middle of the distance, before slowing down towards the end.

At this point the athlete is breathless – theres’s no way he is able to speak even a full word.

Zone 5 training benefits👍

Training in this zone focuses primarily on maximum speed. However, because maximum intensity utilizes all muscle fibers, there’s also an endurance benefit to it. If not done to complete exhaustion, this training builds mitochondria in fast twitch muscle fibers, improving athlete’s endurance.

This is why athletes incorporate drills and short pick ups to maximum speed in their sessions.

Zone 5 training is also good for practicing starts and working on reaction time👌

Heart rate training zones – sample Zone 5 training sessions👇

Maximum effort training is done mostly by time, not by heart rate. In reality, heart rate may not even jump to over 90% throughout most of the training session.

However, heart rate is a great way to check if the body has recovered from the intervals. As soon as the heart rate can’t drop to Zone 1-2 after 2-3 minutes – it’s time to end the workout.

✅️ 5 sets of 3×20 seconds with 20 second rest

✅️ 10×40 seconds with 2 minute rest

✅️ 60 minute Zone 1 session with 5-10sec bursts at Zone 5 every 3-5min
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WhatsApp: +971 58 578 0133

23/12/2022

Zone 4 is where it gets tricky. Of all 5 heart rate training zones, this one is the most dangerous🫢

It’s at this point that most over-training happens. Inspired by professional athletes, people push themselves to the limit without giving the body enough time to recover and supercompensate. This puts a lot of stress on the body, killing mitochondria they’ve worked so hard to build😪

Zone 4 training benefits👇

Training around anaerobic threshold builds power in muscles, which allows athletes to sustain very fast speed for longer. On top of that, it utilizes more muscle fibers, building mitochondria in fast twitch fibers👍

Zone 4 will ‘teach’ the body to tolerate lactate better.

Sample Zone 4 training sessions👇

This is the zone where intensity is very high and it may be tempting to go all out. The trick, however, is to avoid complete exhaustion and, instead stay within the 80% – 90% target heart rate zone❤️

Think of it as splitting a longer distance into smaller chunks and adding short recoveries in between (like splitting 5K effort into 5x1K efforts). That way you’ll be able to run every interval at speed just slightly over one you would maintain for the full distance and gradually train the body to hold it for longer.

As this kind of training builds a lot of fatigue, the advice is to start adding Zone 4 efforts only after spending enough time on aerobic base (around 40-60 hours in total). This will help to build endurance and improve recovery speed to tolerate the effort.

✅️ 2 sets of 4×2 minutes with 1 minute rest

✅️ 10×1 minute with 1 minute rest
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WhatsApp: +971 58 578 0133

21/12/2022

What is Zone 3 Training?👨‍🎓

Zone 3 training is designed to develop your ability to run both farther and faster at the same time. The key to this training is that it’s done with very specific workouts to avoid overtraining😪

✅️ Tempo Runs – teaches your body and brain how to lean into the discomfort, but for short periods🕐

✅️ Goal Pace Workouts – doing specific miles during a long run at either marathon or half marathon pace

These workouts build up of lactic acid begins to occur – allows you to mentally work on that discomfort and the body will adapt to help clear it out👌

You should NOT be in Zone 3 for your easy runs. If you slip into it for a minute or so, no freakouts, but it’s a sign to pull back and slow down to keep the effort easy to your body.

When you begin running in Zone 3 on easy days you aren’t running slow enough to get the endurance training benefits of an easy run and you aren’t running hard enough to get the fast twitch benefits of a speed workout🤷‍♂️
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WhatsApp: +971 58 578 0133

19/12/2022

The Benefits of Zone 2 👍

Increases the number and efficiency of mitochondria in your body. Zone 2 is the level at which you’re stimulating your mitochondria the most to create ATP. As you spend more time in Zone 2, your body will respond by creating more mitochondria to power your Zone 2 activity🧬

Zone 2 training not only increases the number of your mitochondria, but improves their efficiency as well. The more you exercise in Zone 2, the better your body gets at burning fat for energy🔥

Improves your performance as an endurance athlete. If you’re a runner or cyclist, spending more time in Zone 2 will allow you to go faster for longer. Zone 2 cardio has been used for decades by elite athletes🏃‍♂️

Zone 2 is the exercise intensity just after the aerobic threshold. Exercising in this zone still feels easy. So easy that you may feel you’re not training hard enough🤷‍♂️

But that’s the beauty of it – by spending extended amount of time just over aerobic threshold, the body gradually becomes more endure and is able to go faster at low intensity👇

❗️Heart rate training zones – sample Zone 2 training sessions:

Professional athletes usually start their season with a 3-4 week training camp where they focus mostly on Zone 1 & 2 training. Every day they would put in 5-6 hours of easy work to train the heart, focus on the form, as well as work on the base muscle strength.

✅️ Long base-building sessions of over 90 minutes entirely in Zone 2

✅️ Aerobic ‘maintenance’ sessions of ~30 to 90 minutes with varying intensity........................................................................
WhatsApp: +971 58 578 0133

19/12/2022

Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities👍

Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity👌

Everyone can experience the health benefits of physical activity – age, abilities, ethnicity, shape, or size do not matter👏
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WhatsApp: +971 58 578 0133

15/12/2022

Zone 1 is the exercise intensity up to the level of the aerobic threshold. The intensity is so low that all lactic acid accumulated or produced in the muscles is being utilized👌

Zone 1 training feels almost effortless and i’s the pace you can easily maintain for a whole day (with rest and lunch stops, obviously). It’s the time to chat with others, as it’s possible to hold a conversation, and focus on proper technique🧐

Zone 1 training benefits👍

As this is a very low intensity zone, training in it doesn’t add fatigue.

Instead, it promotes blood flow to the muscles, which speeds up recovery between intervals or harder training sessions.

❤️ rate training zones – sample Zone 1 training sessions

✅️ Warmup, cool down and recovery between intervals during hard sessions

✅️ Short recovery sessions of up to 40 mins entirely in Zone 1

✅️ Long base-building sessions of 2+ hours.
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WhatsApp: +971 58 578 0133

07/12/2022

Hand paddles are most commonly used for swimmers looking to develop their upper body strength as they work the muscles in the back, chest, arms and shoulders. They do this by stopping the water from flowing through your fingers, allowing you to perform your arm pull with more power💪

Using hand paddles when training comes with huge benefits. They can help you to develop your swimming technique as you become much more aware of your arm pull and general swimming stroke. So, if you feel a lot of resistance when you pull, then your hand is positioned correctly, and you are pushing the maximum amount of water under your body to help you move🏊‍♀️

If you have a first stroke that could do with slowing down, then hand paddles will do this for you too as you have to work harder for each arm pull. If your stroke is slowed down then you can concentrate on areas of your body such as your head position or leg kick, so benefiting more than just your upper body.

🧐Cons of Swim Paddles

✅ ️There are some downsides to swimming too much with paddles right away. If your paddles are too big, you’ll cause too much strain on your shoulders, elbows, tendons, and ligaments.

✅️ You can get into the habit of spreading your fingers too wide on the paddles and then have that carry over to your normal swimming.
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WhatsApp: +971 58 578 0133

05/12/2022

When you run you have an average heart rate of 170 beats per minute, how can you lower it?”👇

It is impossible to give an exact answer in a generic way, also because there is a physiological factor that makes each of us reach a different average number of beats per minute, depending on many factors.

The only way to get the right data is to understand the point at which our body starts producing lactic acid. However, there are some details that can help us. Let’s see how to lower your heart rate.

1. Listen to yourself

First of all, you need to listen to yourself: running without music or other distractions helps a lot. You need to feel your body’s reactions, which is much more helpful than looking at the small number on your heart rate monitor. Do you find it hard to breathe, or is your breathing too heavy? Is it impossible for you to talk while running? Do you feel muscle fatigue? Here are some signs that we are running too fast and that our training is not effective.

2. Repetitions

To reduce the average heart rate, it is necessary to include specific work that acts on the central aerobic components. In practice, the heart needs to get used to pumping more blood in shorter periods of time. How? The only possible work is sets and reps. This type of work teaches the heart that the body can go faster and must adapt.

Therefore, out of three workouts per week, one should be based on repetitions or changes of pace.

3. Long workouts

When standing for long periods of time, due to sedentary work, the heart will tend to beat faster during physical activity. So, what should you do? First of all, you should find a workout that keeps your heart rate low. You can do this by maintaining a low speed for a long period of time. Completely the opposite of reps where your heart is firing on all cylinders.

What could be better than a long, slow run? Once a week is a workout you can’t miss. But you really have to go slowly, very slowly.

4. Switch up sports

Other sports can help you lower your heart rate: cycling in particular. In this case, the heart beats more slowly and for longer periods of time, maintaining a regular level of effort. And this is precisely the aim

01/12/2022

Talking about clip-on bars on a standard road bike and assuming your position using them has been optimised and you’re not shipping excessive power, the usually quoted figure for time saved over a 40km TT is around 2 minutes⏳️

🧐So, we need to find the time savings on offer from riding aero on the hoods compared to riding upright on them. Again, over 40km, this equates to about 45secs. This means that the true saving of aerobars compared to a similar aero position on a bike without them is about 1:15mins.
Not as impressive as the 2min saving but, considering the relatively low cost of a pair of aerobars, it still represents one of the best bang-for-your-buck aero savings👍

⚡️Specialized studied the difference between riding with aero bars and riding on the drop and found out that 1min 40 sec was gained over a 40 km distance!
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WhatsApp: +971 58 578 0133

29/11/2022

What does Lactate Threshhold mean?👨‍🎓

Ever wonder what that “burning” sensation is when you’re running a 5k or marathon? And when you try to run faster, it gets more intense, so you end up having to slow down?😮‍💨

It’s super frustrating, right?? If it weren’t for that burn, you’d be able to finish strong at the end of every race…

Well, at least you’re not alone in the excruciating final stretch — that burning feeling is extremely common for endurance athletes.

Here comes a lactate threshold☝️

Your lactate threshold is essentially the fastest speed that you can sustain that allows your body to produce and clear out lactate at an equal rate, keeping your blood lactate levels steady. It indicates the point where your body switches from using aerobic to anaerobic energy🌀

If you’re training at a lower intensity, you’re training under your lactate threshold because your body is still able to use oxygen as its primary source of energy⬇️

But, once your body hits the point where it needs to rely more on lactate for its energy, you’ve started training over your lactate threshold⬆️

Ultimately, the goal is to hit your lactate threshold and maintain that speed without tipping the scales in favor of excess lactate production.

But, in order to achieve this magical speed and efficiency, your body’s going to need some practice to properly gain that kind of control.

Referring to these workouts as “lactate threshold training,” they’re often called “tempos” Basically, they’re shorter, more moderately paced trainings. They make you move just fast enough to utilize the excess lactate at the same rate that your body produces it, which ensures that the lactate doesn’t build up in your bloodstream👍
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WhatsApp: +971 58 578 0133

25/11/2022

Altitude training⛰️

Altitude training, also known as hypoxic training, involves exercising and living in breathing oxygen reduced air for the purpose of improved athletic performance, pre-acclimatization to altitude and/or physical wellness.

In simple terms, the oxygen inhaled from the air people breathe affects the energy their muscles receive to perform physical activities. Oxygen is carried around the body within red blood cells and helps the molecules in muscles perform their functions.

The higher the altitude, the lower the atmospheric pressure, which makes it harder for the body to transfer the oxygen into the blood. This is why people can often feel lethargic at altitude.

In response to this situation, the brain triggers the increased production of the hormone erythropoietin (EPO), encouraging the body to make more red blood cells to better transport the oxygen available. This means, over time, the body begins to transport the limited oxygen better than when it first arrived at altitude.

When an athlete then returns to sea level this increased level of red blood cells, coupled with the higher atmospheric pressure, means the body is better able to transport oxygen than it was before and an athlete’s aerobic capacity is increased.

The body will, over time, return to normal levels of red blood cell production if the process is not repeated and the time taken for this to happen will vary from one athlete to the next.
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WhatsApp: +971 58 578 0133

23/11/2022

This may sound elementary, but the best way to recover well is to sleep well and sleep enough😴

Proper sleep has shown to be vital to help you perform optimally during training sessions, boost endurance, and enhance mindset😕

It’s not only that getting enough sleep helps muscles grow. Without adequate sleep muscle mass decreases. During sleep, blood glucose gets stored in the muscle as muscle glycogen. When you don’t sleep well, you don’t get maximum replenishment of muscle glycogen. That translates to less energy to go hard.

Obviously, we can personally see the powerful effect that sleep has on muscle recovery and growth.

Keep a close eye on your sleep habits and quality. If you get a good night’s sleep, you know you can hit it hard because the energy and muscle strength are there👍

Although it’s good to focus on your hydration and nutrition recovery plans, see if you can’t snag another hour of sleep. It may be exactly what you have been needing all along☝️
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WhatsApp: +971 58 578 0133

Winners Club

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