Racing Weight | 80/20 Endurance

Racing Weight

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    After longer than I care to admit I have reached the 95th percentile body fat percentage called out in the Racing Weight book. Taking guidance from the book I am ready to move to the performance measures.

    The book calls for running 10km at 95% maximum effort to establish performance metrics. I assume this to be a heart rate measure.

    What does it mean? Are we expected to run at 95% threshold heart rate or 95% maximum heart rate (which takes me into zone Y)?

    Matt Fitzgerald

    Hi Charles,

    Congratulations on reaching the 95th percentile!

    The idea with the relaxed 10K time trial is to cover the distance literally, mathematically, about 5% slower that you would do in an all-out race. So if you estimate that your current 10K pace is 8:00 (480 seconds) per mile, aim to run the relaxed 10K time trial at 8:24/mile, give or take.

    Coach Matt


    Thank you Coach Matt. Let me be sure I understand how to proceed.

    By locking pace, time and distance are defined. Are you are suggesting a pass/fail test; pass and I can continue to seek a better Racing Weigh, and fail I have overreached?

    Matt Fitzgerald

    Not quite. What you’ve articulated is more reductive than what I recommend. The relaxed time trial (and it doesn’t have to be that–it could be any relevant performance test) is just meant to serve as a check against losing too much weight or losing weight the wrong way. But the pass/fail concept is too simplistic because your 10K time could fail to improve for a lot of different reasons that have nothing to do with body weight/composition. The most important thing, I think, is to remain process-focused. Eat by the book and train by the book and you can trust that, overall, you will move in the right direction in terms of body weight/composition and performance.

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