Why You Can't Just Copy Your Favourite Influencer's Workouts

Scroll Instagram or YouTube and you'll see endless workouts:

• "My go-to VO₂max session"
• "Elite marathoner's favourite tempo run"
• "Do this to crush your next 5K"

It's tempting to copy. After all, if it works for them, it should work for you… right?

Wrong. Training isn't one-size-fits-all — and copying influencers is one of the fastest ways to waste time or end up injured.

The Myth: "If It Works for Them, It Will Work for Me"

Here's why influencer workouts rarely transfer to your training:

1. Different Physiology

• Elite runners have VO₂max values 70–80+.
• Recreational runners may be in the 40–55 range.
• A "threshold run" for one is an all-out effort for another.

2. Different Thresholds

• Elites often run at 85–90% of VO₂max for long periods.
• Most recreational runners sit closer to 70–75%.
• Same workout → totally different metabolic stress.

3. Different Recovery Kinetics

• Pros adapt quickly between intervals.
• You may need 2–3× as much recovery.

4. Different Training Goals

• Influencers often train for marathons or track seasons.
• You might be chasing a 10K PB or preparing for HYROX.

The Science

Critical Speed (CS) and D′ (anaerobic battery) predict how long you personally can last at intensities above threshold.

Lactate Thresholds (LT1, LT2) show where your "easy" and "hard" really sit.

VO₂max kinetics explain how quickly you can get into and recover from high oxygen demand.

👉 Without knowing these, you're just guessing.

👉 Copying an influencer is like driving someone else's car without adjusting the seat or mirrors.

Research That Backs It Up

• Nixon et al. (2021): Critical Speed correlates better with maximal lactate steady state than VO₂max alone (PMC8505327).
• Dupont et al. (2002): Intermittent intervals above CS change VO₂max time differently across individuals (PubMed 12179954).
• Tanaka et al. (2001): HRmax formulas miss individual differences, skewing zone targets (PubMed 11434754).

The evidence is clear: same workout ≠ same effect.

How to Do It Right

1. Test Yourself

• Field test for CS + D′.
• Use VO₂max and HR drift to understand aerobic efficiency.

2. Train What You Need, Not What They Need

• If you're weak aerobically → build Zone 2 and threshold.
• If you lack finishing speed → expand D′ with short intervals.

3. Build Sessions With Purpose

• VO₂max intervals for ceiling.
• Cruise intervals for lactate clearance.
• Long steady runs for durability.

How Run Pace Pal Helps

Instead of guessing from Instagram, Run Pace Pal:

1. Tests your physiology (VO₂max, CS, Zone 2 drift).
2. Prescribes personalised sessions (Billat 30/30, cruise intervals, over/unders).
3. Tracks progress with retesting → so your plan evolves as you do.

👉 Try it today: Run Pace Pal Assessment

Where Box Nutrition Fits

For those who want lab-grade precision, Box Nutrition provides:

• VO₂max testing → direct engine size.
• Lactate profiling → exact LT1 and LT2.
• Consultancy → personalised training strategies based on your physiology.

📧 Book here: boxnutrition.co.uk/book-online or email info@boxnutrition.co.uk

Key Takeaways

✅ Copying influencer workouts ignores your physiology.

✅ VO₂max, CS, D′, and thresholds differ hugely between athletes.

✅ Science shows same workouts produce wildly different adaptations.

✅ Run Pace Pal makes testing and training personal.

✅ Box Nutrition validates it in the lab.

The bottom line: Train based on YOUR physiology, not someone else's highlight reel.