Why Yasso’s might work for young males

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.

marathon time 2:30:00 3:00:00 3:30:00 4:00:00
marathon AG 83% 69% 59% 52%
800 time 2:30 3:00 3:30 4:00
800 AG 67% 56% 48% 42%

There wasn’t.

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.

marathon time 2:30:00 3:00:00 3:30:00 4:00:00
marathon AG 83% 69% 59% 52%
8K time 25:00 30:00 35:00 40:00
8K AG 83% 69% 59% 52%

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:

marathon time 2:30:00 3:00:00 3:30:00 4:00:00
marathon AG 90% 75% 64% 56%
8K time 25:00 30:00 35:00 40:00
8K AG 95% 79% 68% 59%

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%)

marathon time 2:30:00 3:00:00 3:30:00 4:00:00
marathon AG 93% 77% 66% 58%
8K time 25:00 30:00 35:00 40:00
8K AG 95% 79% 68% 59%

Here the difference is much less than for women.

For 60 year old males:

marathon time 2:30:00 3:00:00 3:30:00 4:00:00
marathon AG 102% 85% 73% 64%
8K time 25:00 30:00 35:00 40:00
8K AG 103% 86% 74% 64%

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?

marathon time 2:30:00 3:00:00 3:30:00 4:00:00
marathon AG 107% 89% 76% 67%
8K time 25:00 30:00 35:00 40:00
8K AG 109% 91% 78% 68%

Hmm. Works better than for 30 year old women.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s


%d bloggers like this: