Power Drop Indicators – PDIs

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Power Drop Indicators are signs or signals that your body gives you to let you know that your power output is diminishing or has diminished.

These signals are indicators that you are starting to fatigue and that you are about to approach glycolysis (aka “the burn”).

Remember that we want to avoid the burn at all costs during our PoLoS, so recognizing and listening to these PDIs is critical to your success.

These are you Power Drop Indicators (at SF we call these “stop signs”)…

1. **Speed Drop Off**
A slowdown of the speed of your rep compared to the first rep indicates that your TypeII fibres have fatigued and are checking out.

2. **Tempo Slow Down**
Any rythmical exercise – running, pull-ups or swings/snatches/C+Js – has an optimal cadence you body falls into. If you are no longer able to sustain this cadence, the “burn” is coming.

This includes the cadence of your breathing. Your breathing pattern will have a certain tempo as well. Once your breathing tempo changes, you can rest assured, the “burn” is around the corner.

3. **Technique Change**
If your technique changes at any point during a set – except for subtle adjustments to fix a faulty rep – you're likely about to fatigue and hit the “burn” state.

4. **Talk Test Failure**
Recite your address in one breath about 15s before starting the next set.

If you can do it, carry on. If not, kill the workout.

5. **Max Recovery Hear Rate Failure (MRHR)**
Please only use MRHR if you have access to a chest strap heart rate monitor.

Generally speaking, your lactate threshold heart rate is calculated by the following equation…

(220-age) x 0.85

For example, I am 47 years old, so my LT HR would be (220-47) x 0.85 or 147bpm.

Similarly, I like to use the upper range of the Maffetone number which is…
– “(180-age) + 5” for healthy individuals or
– (180-age) if you're healthy but haven't been training or
– “(180-age) – 5” if you are on any medication or have any pre-existing conditions (like Type 2 diabetes or a heart condition)

Regardless, check this number 5 seconds before your next set.

If it's above that number, stop.

If it's below that number, green light – you're good to continue.

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