Ignacio Fernández Jarillo

Great way to close out 2025.

Started my PhD with a 34:05 10k PB → got it down to 33:35 in February → 33:29 today.

Super happy with a 4,250+ km year.

2026 will be a mega running year. My first marathon is coming up in Madrid in April. Looking forward to the challenge 🙃

After the attack, he’s able to sustain a higher pace—likely thanks to a higher CP among other factors. Simply outstanding what UAE is achieving with their riders’ preparations. It’s incredible to see the improvements of so many already top-level riders—like Narváez. Sublime.

YouTube video by Comouna Flecha Pogacar revienta a Vingegaard en 2´30" | Juan Flecha

This video explains how Pogačar is beating Vingegaard lately: @teamemiratesuae.bsky.social sets a hard pace early on the climbs, draining Vingo’s W′. Then Pogi attacks, using his superior W′ to finish him off.
m.youtube.com/watch?v=bgF1...

I find it interesting to compare Hautacam times in TDF22 and TDF25. Pogačar, that day climbed in 37:38 (VAM 1696 m/h), today in 34:56 (1828 m/h). Improvement of 132 m/h. Vingegaard, that day 36:34 (1747 m/h). Today, 37:06 (1720 m/h). Worse by 27 m/h... Itzulia 2024 comes to my mind...

#TDF2025

YouTube video by Global Cycling Network Is Seated Climbing Faster? Pogačar’s 2025 Tactic Decoded

Do you remember Alberto Contador climbing style?

youtu.be/c7EYFjkXpYc

Muy importante, en verano si vais a la playa:

Wonderful podcast. | Ignacio Fernandez Jarillo Wonderful podcast. If Ginés Viscor is speaking, you listen. 🙏🏻 Amazing work from Fissac - Fisiología, salud y actividad física as always — making physiology accessible to everyone.

Wonderful podcast. If Ginés Viscor is speaking, you listen. 🙏🏻

Amazing work from Fissac as always — making physiology accessible to everyone.

www.linkedin.com/posts/ignaci...

An ongoing case study: I love working alongside dedicated athletes. Here are some insights into Xavi Estivill’s progress over the past 18 months.

In that regard, I believe investing in a blood lactate analyzer is essential and relatively inexpensive, especially when you consider the cost of other devices people commonly spend money on.

One key aspect for us has been intensity control through regular lactate measurements. This has helped Albert gain a much deeper understanding of himself, and it’s allowed me to identify trends in his profile without needing to conduct frequent tests.

With that performance he has finished a mega first part of the season:

- 10km PB (36:14) -1'30 season PB
- HM debut (1h23)
- Half Ironman debut (4h32)

I’m very proud of Albert’s journey. We started with a 40-minute 10K and a 20-minute power output of 225W at 65 kg body weight. To put things in perspective, today he was able to ride 90 km at 195W (now at 60 kg) and then run a hilly course at 4:18/km pace.

Can’t be prouder of this guy! He crushed it with a 4h32 at Vitoria 70.3. We’ve been working together for over 1.5 years now. The last 7 months we’ve finally had uninterrupted training, after a challenging first 10 months marked by bike accidents and health issues.

Aaand the 10km Laredo prep continues.

Last Sunday we wrapped up the penultimate training week with an unexpected tactical 5k race—managed to squeeze into 2nd place after a 54” kick in the final 300m, finishing in 16:14.

Rounded out the day with 6x800m of easy LT2 (BLa: 1.9). 10 days till go time!

Last week, I had the opportunity to teach one of the sessions of the Triathlon course for Sports Science students at INEFC Barcelona. We explored physiological assessment in endurance sports from an integrative perspective.

Open water project, brutal weekend, mega team. The learning never stops.

Open Water Project, data collection day 1. Brutal day 🤝

@inefcat.bsky.social

Today I did:

5 x 1600m/60”
Borg: 12

I always check the external load once the session is finished. Today, my average pace was 3:55. The trend continues to be positive.

It doesn’t matter if I’m in the middle of a base phase or a specific training block—I’m always loyal to the once-a-week LT1 session.

No need to be complicated: ≈35 minutes of total work, broken into intervals. I aim for a Borg RPE of around 11–12. This is always an internal load driven session.

2.5 years of running after a 4-year hiatus.

1. Ran 15:56 over 5km yesterday.
2. First overall win since 2016.
3. First time under 16 minutes since 2015, when I ran 15:54 at the Triathlon Catalan Championships. Back then, I was also swimming 1’12/100m over 1500m, among other performances.

The process continues: Pilot testing #OpenWaterProject ✅

Spent the morning at @canalolimpic testing the MOXY and heart rate sensors. Exciting times ahead as we move closer to the official start of this project! Grateful to be part of this journey—big thanks to everyone involved.

This weekend, we’re racing the 5K in Fraga. Today, we had a fine-tuning session on the plan to prepare for it.

Workout:
4 x 1km (3:06) / 75” rest
3 min rest
1600m (200m 3:20 - 200m 2:55)
3 min rest
3 x 200m progressive (32”)

BORG: 19

Let’s pray to the sub-16 min gods!

I really like these long-term cases. This clearly demonstrates that the approach you’re taking is effective. As you rightly point out, it’s not just about progress over time but also about the solidification of that progress.

Road to 6W/kg 📈🙌

YouTube video by Recerca_Esport RED Synchroproject 2 - Video Jornada

And finally, this is a fantastic video about the last meeting of the RED Synchro Project II. It is a great pleasure for me to participate in a project like this, dedicated to improving the health and performance of artistic swimmers.

m.youtube.com/watch?v=gbKB...

A highlight of the experience was the practical session in the hypobaric chamber at Bellvitge, where we simulated conditions at 5000m altitude and conducted the hypoxic test.

This experience raised many intriguing questions that I look forward to exploring further in the future.

Two weeks ago, I had the opportunity to delve into the topic of hypoxia as part of my Integrative Physiology master’s program.

It was a privilege to learn from esteemed experts such as Jean-Paul Richalet, Ginés Viscor, José Antonio Calbet, and Anna Carceller.

Training is progressing well in the pursuit of a sub-33-minute 10K.

Yesterday’s session was a strong step forward, accumulating 30 minutes at LT2 with 5 x 6’ @ 3:45/km.

Today’s focus: RMT, heat training, and isometric work.

Learning while exercising ✌🏼

My hiphotesis is that: If VLamax can be tested in a consistent and accessible manner, its application becomes even more relevant for athletes competing in events lasting between 30 seconds and 4 minutes.

Can't wait to test these ideas with athletes in the future.

In my experience, lactate testing is key, not just as a diagnostic tool but as a means to guide training adjustments with greater precision.

The ability to observe how VLamax fluctuates throughout a season—particularly in relation to lactate values at specific paces—has provided valuable insights.