Are you able to point out which video explains how to find your current bottleneck? I suspect its something I would find quite useful! Unfortunately most of the videos have quite "clickbaity" titles, which makes it hard to figure out what they are about.
I don't know which video it is either, but what I've found helpful is checking aerobic decoupling. If your heart rate is drifting upward significantly over the course of an hourlong easy run despite not increasing your pace or power, then the bottleneck is probably your aerobic engine. I don't track it daily because it's a noisy metric, but looking at the overall distribution is useful.
After that it's probably determining your LTHR accurately (don't just accept what your Garmin or Apple Watch says it is). This gives a better sense of how hard to push on your hard days, and it's also useful to see what % of HRmax your threshold lands at.
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Are you able to point out which video explains how to find your current bottleneck? I suspect its something I would find quite useful! Unfortunately most of the videos have quite "clickbaity" titles, which makes it hard to figure out what they are about.
I don't know which video it is either, but what I've found helpful is checking aerobic decoupling. If your heart rate is drifting upward significantly over the course of an hourlong easy run despite not increasing your pace or power, then the bottleneck is probably your aerobic engine. I don't track it daily because it's a noisy metric, but looking at the overall distribution is useful.
After that it's probably determining your LTHR accurately (don't just accept what your Garmin or Apple Watch says it is). This gives a better sense of how hard to push on your hard days, and it's also useful to see what % of HRmax your threshold lands at.
On mobile RN. I'll try to find it once I'm on a desktop.
I had a distinct visual diagram in mind that I can't find again. Maybe my memory is fuzzy and mixed those two:
https://www.youtube.com/watch?v=w2ElWvS2b0c
https://www.youtube.com/watch?v=gd_E_OveCPQ