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Es esa desorientación controlada la que fuerza la adaptación.",{"type":21,"tag":40,"props":107,"children":109},{"id":108},"_2-corres-las-series-demasiado-rápido-o-demasiado-lento",[110],{"type":27,"value":111},"2) Corres las series demasiado rápido (o demasiado lento)",{"type":21,"tag":29,"props":113,"children":114},{},[115],{"type":27,"value":116},"Muchos corredores en meseta cometen uno de estos dos errores:",{"type":21,"tag":67,"props":118,"children":119},{},[120,130],{"type":21,"tag":71,"props":121,"children":122},{},[123,128],{"type":21,"tag":52,"props":124,"children":125},{},[126],{"type":27,"value":127},"Demasiado rápido",{"type":27,"value":129},": salen al 105-110% de la VMA en las primeras repeticiones, se hunden después y al final pasan poco tiempo total en la zona útil.",{"type":21,"tag":71,"props":131,"children":132},{},[133,138],{"type":21,"tag":52,"props":134,"children":135},{},[136],{"type":27,"value":137},"Demasiado lento",{"type":27,"value":139},": se quedan al 90-95% por comodidad, sin solicitar realmente el VO2max.",{"type":21,"tag":29,"props":141,"children":142},{},[143,145,150],{"type":27,"value":144},"La ventana eficaz es estrecha: ",{"type":21,"tag":52,"props":146,"children":147},{},[148],{"type":27,"value":149},"95 a 102% de la VMA",{"type":27,"value":151}," para la mayor parte del volumen.",{"type":21,"tag":60,"props":153,"children":155},{"id":154},"cómo-relanzar-1",[156],{"type":27,"value":65},{"type":21,"tag":67,"props":158,"children":159},{},[160,170,180],{"type":21,"tag":71,"props":161,"children":162},{},[163,168],{"type":21,"tag":52,"props":164,"children":165},{},[166],{"type":27,"value":167},"Calibra con el reloj",{"type":27,"value":169},": si tu VMA es 16 km\u002Fh, tu ritmo 100% VMA = 3:45\u002Fkm. 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Te dices: \"si hago una semana más a tope, progreso más rápido\". Falso. La progresión se produce ",{"type":21,"tag":52,"props":324,"children":325},{},[326],{"type":27,"value":327},"durante la recuperación",{"type":27,"value":329},", no durante el esfuerzo. 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