I’ve been wondering why the Yasso workout seems appropriate. I tried age grading the marathon times and the 800m times (for 30 year old males) and seeing if there were a constant difference between the two.
But of course doing 1×800m is not the Yasso workout. It might be more interesting to look at the full complement of 10. So multiply the time by 10 and age grade as an 8K.
Bingo! The results are essentially identical. Of course there are rests involved in the workout which you don’t get in an 8K race, but the correspondence is so perfect I shan’t worry about that…
What about young women? Compared to men, women are relatively better at running long distances than short; so I would expect the Yasso workout to be harder for women than men, and less good a predictor of finishing times. Trying the same thing for 30 year old women:
There is quite a difference, and the difference isn’t constant. Perhaps the workout should be amended for women — it might be better to:
- Figure out the age graded percentage of the hoped for marathon time
- Find out how fast she’d be expected to run an 8K at that percentage
- Divide the 8K time by 10, and use that number for the 800s instead.
And what about older men? 50 year old men have very similar age-graded times when compared to 30 year old women (that is a 49 year old man who runs at 80% runs about as fast as a 30 year old woman at 80%)
Here the difference is much less than for women.
For 60 year old males:
Hmm. Results for 60 year olds are closer than for 50 year males. So Yassos look pretty good for men.
And for 50 year old women?
Hmm. Works better than for 30 year old women.