{"id":3147,"date":"2025-05-22T08:00:32","date_gmt":"2025-05-22T06:00:32","guid":{"rendered":"https:\/\/georgiossavvidis.com\/?p=3147"},"modified":"2025-05-19T20:12:30","modified_gmt":"2025-05-19T18:12:30","slug":"168o-podcast-analyontas-tin-methodo-polarized-training-80-20","status":"publish","type":"post","link":"https:\/\/georgiossavvidis.com\/en\/2025\/05\/22\/168o-podcast-analyontas-tin-methodo-polarized-training-80-20\/","title":{"rendered":"168\u03bf Podcast"},"content":{"rendered":"<p>Podcast Guest \u201c<a href=\"https:\/\/olaeinaidromos.gr\/\"><b>It's a long road<\/b><\/a>\u201d is the triathlete and coach <a href=\"https:\/\/olaeinaidromos.gr\/2022\/11\/03\/35o-podcast-taktiki-prosengisi-tou-afthentikou-marathoniou\/\"><b>Aris Myrkos<\/b><\/a>. \u039f \u0386\u03c1\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u0391\u03c0\u03cc\u03c6\u03bf\u03b9\u03c4\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03a4.\u0395.\u03a6.\u0391.\u0391. \u039a\u03bf\u03bc\u03bf\u03c4\u03b7\u03bd\u03ae\u03c2 \u03c4\u03bf 2011 \u03bc\u03b5 \u03ba\u03b1\u03c4\u03b5\u03cd\u03b8\u03c5\u03bd\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae. \u0395\u03c0\u03af\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03ac\u03c4\u03bf\u03c7\u03bf\u03c2 \u03bc\u03b5\u03c4\u03b1\u03c0\u03c4\u03c5\u03c7\u03b9\u03b1\u03ba\u03bf\u03cd \u03b4\u03b9\u03c0\u03bb\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03c0\u03bf\u03c5\u03b4\u03ce\u03bd, \u03c4\u03bf\u03c5 \u03af\u03b4\u03b9\u03bf\u03c5 \u03b9\u03b4\u03c1\u03cd\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf 2014 \u03bc\u03b5 \u03b5\u03b9\u03b4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 &#8220;\u039c\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u0391\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u0391\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7\u03c2 &amp; \u0395\u03c0\u03af\u03b4\u03bf\u03c3\u03b7\u03c2&#8221;.<\/p>\n<div id=\"buzzsprout-player-17171536\">\u00a0<\/div>\n<p><script src=\"https:\/\/www.buzzsprout.com\/1942324\/episodes\/17171536-168-polarized-training-80-20.js?container_id=buzzsprout-player-17171536&#038;player=small\" type=\"text\/javascript\" charset=\"utf-8\"><\/script><\/p>\n<p>\u03a3\u03c4\u03bf \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc \u03c0\u03b5\u03b4\u03af\u03bf \u03c4\u03b7\u03c2 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c5\u03b3\u03b3\u03c1\u03ac\u03c8\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03ac\u03c3\u03c7\u03b5\u03b9 \u03c3\u03b5 \u03c0\u03bb\u03b7\u03b8\u03ce\u03c1\u03b1 \u03bc\u03b5\u03bb\u03b5\u03c4\u03ce\u03bd \u03bf\u03b9 \u03bf\u03c0\u03bf\u03af\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03b7\u03bc\u03bf\u03c3\u03b9\u03b5\u03c5\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c3\u03b5 \u03b4\u03b9\u03b5\u03b8\u03bd\u03ae \u03c3\u03c5\u03bd\u03ad\u03b4\u03c1\u03b9\u03b1, \u03b5\u03bd\u03ce \u03ad\u03c7\u03b5\u03b9 \u03b5\u03ba\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9 \u03b4\u03cd\u03bf \u03b4\u03b9\u03b1\u03c4\u03c1\u03b9\u03b2\u03ad\u03c2 \u03bc\u03b5 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b5\u03af\u03bc\u03b5\u03bd\u03bf \u03c4\u03b7\u03bd \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03b4\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 (aerobic interval training) \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03bf\u03be\u03b5\u03af\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ad\u03c2 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03b9\u03bd\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03af\u03b1.<br \/><br \/>\u039f \u0386\u03c1\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u0394\u03b9\u03b4\u03ac\u03ba\u03c4\u03c9\u03c1 (Ph.D.) \u03c4\u03bf\u03c5 \u0394\u03b7\u03bc\u03bf\u03ba\u03c1\u03af\u03c4\u03b5\u03b9\u03bf\u03c5 \u03a0\u03b1\u03bd\u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03af\u03bf\u03c5 \u0398\u03c1\u03ac\u03ba\u03b7\u03c2 \u03c3\u03c4\u03bf \u03b3\u03bd\u03c9\u03c3\u03c4\u03b9\u03ba\u03cc \u03c0\u03b5\u03b4\u03af\u03bf \u03c4\u03b7\u03c2 \u03b5\u03c1\u03b3\u03bf\u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03af\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03bc\u03b5 \u03c3\u03c4\u03cc\u03c7\u03bf \u03c4\u03b7\u03bd \u03c3\u03c5\u03bd\u03b5\u03c7\u03ae \u03b5\u03be\u03ad\u03bb\u03b9\u03be\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03be\u03b5\u03cd\u03c1\u03b5\u03c3\u03b7 \u03bd\u03ad\u03c9\u03bd \u03bc\u03b5\u03b8\u03cc\u03b4\u03c9\u03bd, \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b3\u03bd\u03ce\u03c3\u03b5\u03c9\u03bd \u03b3\u03b9\u03b1\u00a0 \u03c4\u03b7\u03bd \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7\u03c2\u00a0 \u03ba\u03b1\u03b9 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1\u03c2.<br \/><br \/>\u039c\u03b5 \u03c4\u03bf\u03bd \u0386\u03c1\u03b7 \u03b8\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03bd\u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03c3\u03b1 \u03c3\u03c5\u03b6\u03ae\u03c4\u03b7\u03c3\u03b7 \u03b1\u03c6\u03bf\u03cd \u03b8\u03b1 \u03bc\u03b9\u03bb\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03bf\u03bb\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 80\/20, \u03c4\u03b9\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c1\u03c7\u03ad\u03c2, \u03c0\u03c9\u03c2 \u03b1\u03c5\u03c4\u03cc \u03b5\u03c6\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03c4\u03b1\u03b9, \u03b1\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03cc\u03bb\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03bf\u03c5.\u00a0<\/p>\n<p>\u00a0Podcast Interview Highlights \u201c<a href=\"https:\/\/olaeinaidromos.gr\/\"><b>It's a long road<\/b><\/a>&quot; by <a href=\"https:\/\/olaeinaidromos.gr\/2024\/01\/25\/99o-podcast-kalesmenos-o-didaktor-proponitis-aris-myrkos\/\"><b>Ari Myrko<\/b><\/a>. \u00a0<\/p>\n<p>05:15 \u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf Polarized Training \u03ae (\u03c0\u03bf\u03bb\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7) \u03ba\u03b1\u03b9 \u03c0\u03cc\u03c4\u03b5 \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03c3\u03c4\u03b7\u03ba\u03b5 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03ce\u03c4\u03b7 \u03c6\u03bf\u03c1\u03ac;<br \/><br \/>07:41 \u03a0\u03bf\u03b9\u03b5\u03c2 \u03bf\u03b9 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c1\u03c7\u03ad\u03c2 \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03b5\u03af\u03b4\u03bf\u03c5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03ad\u03c4\u03c3\u03b9;<br \/><br \/>10:18 \u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03ac\u03bb\u03bb\u03b1 \u03b5\u03af\u03b4\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2; \u039f\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ad\u03c2 <a href=\"https:\/\/olaeinaidromos.gr\/2023\/06\/22\/68o-podcast-kalesmenos-o-proponitis-vasilis-krommydas\/\"><b>endurance sports<\/b><\/a> \u03c3\u03b5 \u03c0\u03bf\u03b9\u03b1 \u03b5\u03af\u03b4\u03b7 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd \u03b2\u03b1\u03c3\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9; \u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03bf\u03af \u03b1\u03c5\u03c4\u03ce\u03bd; <br \/><br \/>12:18 \u03a0\u03c9\u03c2 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03c4\u03b7\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf 80% \u03ba\u03b1\u03b9 \u03c0\u03c9\u03c2 \u03c3\u03c4\u03bf 20%; <br \/><br \/>14:18 \u03a5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03c4\u03cd\u03c0\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd \u03c3\u03c4\u03bf 20%; (\u03c0.\u03c7. <a href=\"https:\/\/olaeinaidromos.gr\/2024\/12\/12\/145o-podcast-ti-einai-oi-dialeimmatikes-proponiseis\/\"><b>intervals<\/b><\/a>, fartlek, tempo runs) \u03ae \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b1\u03c1\u03ba\u03b5\u03af \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03bf high intensity zone;<br \/><br \/>19:02 \u03a4\u03b9 \u03ba\u03b5\u03c1\u03b4\u03af\u03b6\u03bf\u03c5\u03bc\u03b5 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03b1 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b4\u03cd\u03bf \u03ba\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03af\u03b5\u03c2; \u0395\u03bd\u03bd\u03bf\u03ce \u03c0\u03bf\u03b9\u03b1 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7 \u03bc\u03b1\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 80% \u03ba\u03b1\u03b9 \u03c0\u03bf\u03b9\u03b1 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03c2 20%;<br \/><br \/>20:41 \u03a5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03c4\u03c5\u03c7\u03cc\u03bd \u03b5\u03bd\u03b4\u03b5\u03af\u03be\u03b5\u03b9\u03c2 \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03b5\u03af\u03b4\u03bf\u03c5\u03c2 \u03b7 <a href=\"https:\/\/olaeinaidromos.gr\/2023\/05\/11\/62o-podcast-i-epistimi-tis-proponisis-me-ton-ari-myrko\/\"><b>training<\/b><\/a>, \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03c6\u03c5\u03b3\u03ae \u03ba\u03b1\u03b9 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ce\u03bd;<br \/><br \/>21:51 \u039f\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03b3\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03b2\u03ac\u03c3\u03b7 \u03bc\u03b5 \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03cd\u03b8\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03ae \u03c4\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03bf\u03c2; \u03a0\u03c9\u03c2 \u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2;<br \/><br \/>23:30 \u0397 \u03ba\u03b1\u03bb\u03ae \u03b1\u03bd\u03b1\u03b3\u03bd\u03ce\u03c1\u03b9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c4\u03c5\u03c7\u03af\u03b1 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03b5\u03b8\u03cc\u03b4\u03bf\u03c5;<br \/><br \/>24:09 \u0395\u03af\u03bd\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bf\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b6\u03ce\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ac \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03bf\u03cd\u03bc\u03b1\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ad\u03c2; <br \/><br \/>25:12 \u0397 \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf\u03c2 \u03b1\u03c5\u03c4\u03ae \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03b5\u03af \u03c3\u03b5 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03b5\u03af\u03b4\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 <a href=\"https:\/\/olaeinaidromos.gr\/2023\/03\/09\/53o-podcast-kalesmenos-o-dromeas-babis-voulkos\/\"><b>runner<\/b><\/a>;<br \/><br \/>26:51 \u038c\u03c4\u03b1\u03bd \u03ad\u03bd\u03b1\u03c2 \u03b4\u03c1\u03bf\u03bc\u03ad\u03b1\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03bf \u03c7\u03c1\u03cc\u03bd\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 (\u03c0.\u03c7. 3 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1), \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03c6\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 80\/20 \u03ae \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 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\u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03cd\u03b8\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c4\u03c1\u03bf\u03c0\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 80\/20;<br \/><br \/>34:03 \u0398\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bc\u03b5 \u03bd\u03b1 \u03c0\u03bf\u03cd\u03bc\u03b5 \u03c0\u03c9\u03c2 \u03b7 \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 80\/20 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03ae \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03b4\u03c1\u03bf\u03bc\u03b5\u03af\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03ae \u03c4\u03bf\u03c5\u03c2, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03c4\u03bf\u03c5\u03c2;<br \/><br \/>36:35 \u0398\u03b5\u03c9\u03c1\u03b5\u03af\u03c2 \u03cc\u03c4\u03b9 \u03b7 \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf\u03c2 80\/20 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 <a href=\"https:\/\/olaeinaidromos.gr\/2023\/11\/02\/87o-podcast-kalesmeni-i-athlitiki-psychologos-froso-patsou\/\"><b>\u03c8\u03c5\u03c7\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7<\/b><\/a> \u03c4\u03bf\u03c5 \u03b4\u03c1\u03bf\u03bc\u03ad\u03b1, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03bf\u03cd \u03ba\u03b9\u03bd\u03ae\u03c4\u03c1\u03bf\u03c5 \u03c7\u03c9\u03c1\u03af\u03c2 burnout;<br \/><br \/>37:31 \u039c\u03b9\u03b1 \u03c0\u03b1\u03b3\u03af\u03b4\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03ad\u03c6\u03c4\u03bf\u03c5\u03bd \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bf\u03b9 \u03b5\u03c1\u03b1\u03c3\u03b9\u03c4\u03ad\u03c7\u03bd\u03b5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b1\u03bc\u03b5 \u03bd\u03b1 \u03c0\u03bf\u03cd\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c9\u03c2 \u03c0\u03b9\u03ad\u03b6\u03bf\u03c5\u03bd \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03cc\u03c3\u03bf \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03c4\u03b1 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b1 \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03b1 \u03c4\u03bf\u03c5\u03c2; \u0394\u03b7\u03bb\u03b1\u03b4\u03ae \u03c4\u03b5\u03af\u03bd\u03bf\u03c5\u03bd \u03bd\u03b1 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c0\u03b9\u03bf \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b1 \u03b1\u03c0\u03cc \u03cc\u03c3\u03bf \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5\u03c2. \u0395\u03af\u03bd\u03b1\u03b9 \u03ad\u03c4\u03c3\u03b9 \u0386\u03c1\u03b7;<br \/><br \/>40:58 \u0395\u03c0\u03af \u03c4\u03b7\u03c2 \u03bf\u03c5\u03c3\u03af\u03b1\u03c2. \u039a\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 \u03b1\u03b8\u03bb\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf\u03c2 \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ae \u03ba\u03b1\u03b9 \u03b8\u03ad\u03bb\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b4\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03ba\u03cd\u03ba\u03bb\u03bf \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b3\u03ac\u03bb\u03b5\u03b9 \u03bc\u03cc\u03bd\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03b5\u03af\u03b4\u03bf\u03c5\u03c2 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7. \u03a0\u03c9\u03c2 \u03b8\u03b1 \u03c4\u03bf \u03ba\u03ac\u03bd\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc; \u0391\u03bd \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03c1\u03ad\u03be\u03b5\u03b9 50 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03b1 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03c4\u03b1 40 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 50 \u03bd\u03b1 \u03c4\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b6\u03ce\u03bd\u03b7 1 \u03ba\u03b1\u03b9 \u03c4\u03b1 10 \u03c7\u03b9\u03bb\u03b9\u03cc\u03bc\u03b5\u03c4\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5\u03bd \u03c3\u03b5 \u03c0\u03bf\u03b9\u03b1 \u03b6\u03ce\u03bd\u03b7; <br \/><br \/>42:45 \u039a\u03b1\u03b9 \u03c0\u03c9\u03c2 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03ad\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03b9 \u03bc\u03b5 \u03c0\u03bf\u03b9\u03bf\u03bd \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03b8\u03b1 \u03c4\u03c1\u03ad\u03be\u03b5\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b6\u03ce\u03bd\u03b7 1; \u03a0\u03c9\u03c2 \u03b8\u03b1 \u03c4\u03bf \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03c3\u03b5\u03b9; \u039c\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03bf Max Heart Rate; \u039a\u03b1\u03b9 \u03b1\u03bd \u03bd\u03b1\u03b9 \u03c0\u03c9\u03c2 \u03c4\u03bf \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03b9 \u03c4\u03bf Max Heart Rate; \u039a\u03b1\u03b9 \u03c0\u03cc\u03c3\u03bf % \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03b6\u03ce\u03bd\u03b7 1;<br \/><br \/>44:27 \u039a\u03b1\u03b9 \u03b1\u03bd\u03b1\u03bb\u03cc\u03b3\u03c9\u03c2 \u03c0\u03c9\u03c2 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03b9 \u03c4\u03bf Pace \u03c4\u03bf\u03c5 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03b6\u03ce\u03bd\u03b5\u03c2, \u03b1\u03bd \u03b4\u03b5\u03bd \u03b8\u03ad\u03bb\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03c5\u03c0\u03bf\u03bb\u03bf\u03b3\u03af\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03c4\u03bf Max Heart Rate;<br \/><br \/>46:04 \u03a3\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03b4\u03ce\u03c3\u03bf\u03c5\u03bc\u03b5 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03bb\u03cc \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd (\u03cc\u03c7\u03b9 \u03b8\u03b5\u03c9\u03c1\u03b7\u03c4\u03b9\u03ba\u03ac, \u03b1\u03bb\u03bb\u03ac \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u2013 \u03c0.\u03c7. 3 \u03c7\u03b1\u03bb\u03b1\u03c1\u03ac \u03c4\u03c1\u03b5\u03be\u03af\u03bc\u03b1\u03c4\u03b1, 1 long run \u03bc\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7, 1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 intervals);<br \/><br \/>48:42 \u03a4\u03b9 \u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03b6\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03bc\u03ad\u03bb\u03bb\u03bf\u03bd; <br \/><br \/>51:57 \u039a\u03bb\u03b5\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b8\u03b1 \u03ae\u03b8\u03b5\u03bb\u03b1 \u03bd\u03b1 \u03c3\u03b5 \u03c1\u03c9\u03c4\u03ae\u03c3\u03c9 \u03c0\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b5 \u03b2\u03c1\u03b5\u03b9 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2.<br \/><br \/><b>Aris Myrkos <\/b><br \/><b>Facebook Profile:<\/b> <a href=\"https:\/\/www.facebook.com\/aris.myrkos\/%22target=%22_blank\"><b>https:\/\/www.facebook.com\/aris.myrkos<\/b><\/a><b><br \/>Instagram profile: <\/b><a 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\u03ba\u03b1\u03b9 \u03b4\u03b9\u03b4\u03ac\u03c3\u03ba\u03c9\u03bd \u03a4\u0395\u03a6\u0391\u0391 \u0386\u03c1\u03b7 \u039c\u03cd\u03c1\u03ba\u03bf<\/p>","protected":false},"author":1,"featured_media":259,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3147","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-podcasts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>168\u03bf Podcast | \u0391\u03bd\u03b1\u03bb\u03cd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf polarized training (80\/20)<\/title>\n<meta name=\"description\" content=\"\u039c\u03b5 \u03c4\u03bf\u03bd \u03b4\u03b9\u03b4\u03ac\u03c3\u03ba\u03c9\u03bd \u03a4\u0395\u03a6\u0391\u0391 \u0386\u03c1\u03b7 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