{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":29.16,"endTime":35.184,"body":"What's up, guys, Happy Tuesday? Welcome back"},{"speaker":"[aaron_straker]","startTime":29.16,"endTime":35.184,"body":"to another episode of Eat Train Prosper Today's episode is episode"},{"speaker":"[aaron_straker]","startTime":35.263999999999996,"endTime":41.568,"body":"number one hundred four. What Brian and I are"},{"speaker":"[aaron_straker]","startTime":35.263999999999996,"endTime":41.568,"body":"calling the cardio episode."},{"speaker":"[bryan_boorstein]","startTime":41.967,"endTime":42.192,"body":"Uh,"},{"speaker":"[aaron_straker]","startTime":42.068,"endTime":42.909,"body":"I think it's very,"},{"speaker":"[bryan_boorstein]","startTime":42.725,"endTime":42.766999999999996,"body":"uh,"},{"speaker":"[aaron_straker]","startTime":42.989000000000004,"endTime":49.553,"body":"very funny that we are actually doing this, Considering"},{"speaker":"[aaron_straker]","startTime":42.989000000000004,"endTime":49.553,"body":"the podcast is called Eat Train Prosper, but as you guys have"},{"speaker":"[aaron_straker]","startTime":49.632999999999996,"endTime":54.957,"body":"probably noticed from some of the just kind of"},{"speaker":"[aaron_straker]","startTime":49.632999999999996,"endTime":54.957,"body":"a side conversations and things that Brian and I have had throughout,"},{"speaker":"[aaron_straker]","startTime":55.217,"endTime":62.522,"body":"let's say, like the last quarter of the podcast,"},{"speaker":"[aaron_straker]","startTime":55.217,"endTime":62.522,"body":"we have been Ing in a little bit more cardio ourselves. I'm not"},{"speaker":"[aaron_straker]","startTime":62.582,"endTime":72.60900000000001,"body":"sure if that is us becoming wiser or just becoming"},{"speaker":"[aaron_straker]","startTime":62.582,"endTime":72.60900000000001,"body":"more frank, Kind of understanding of the fact that we are not"},{"speaker":"[aaron_straker]","startTime":72.669,"endTime":74.65,"body":"getting any younger and things become"},{"speaker":"[bryan_boorstein]","startTime":74.56700000000001,"endTime":74.587,"body":"M."},{"speaker":"[aaron_straker]","startTime":74.83,"endTime":75.09,"body":"a little"},{"speaker":"[bryan_boorstein]","startTime":75.1,"endTime":75.36699999999999,"body":"hm,"},{"speaker":"[aaron_straker]","startTime":75.11,"endTime":80.414,"body":"bit more important as your age, and just seeing"},{"speaker":"[aaron_straker]","startTime":75.11,"endTime":80.414,"body":"that with client hell, and sorts of things. But we're going to"},{"speaker":"[aaron_straker]","startTime":80.434,"endTime":85.497,"body":"cover kind of what Brian put together the frame"},{"speaker":"[aaron_straker]","startTime":80.434,"endTime":85.497,"body":"of this episode and we're going to cover kind of things that"},{"speaker":"[aaron_straker]","startTime":85.537,"endTime":91.766,"body":"we're seeing how we would recommend implementing"},{"speaker":"[aaron_straker]","startTime":85.537,"endTime":91.766,"body":"use, And then a little bit more in terms of practical type stuff."},{"speaker":"[aaron_straker]","startTime":91.967,"endTime":96.699,"body":"But before we jump into that as always, Brian,"},{"speaker":"[aaron_straker]","startTime":91.967,"endTime":96.699,"body":"kick us off with some updates please."},{"speaker":"[bryan_boorstein]","startTime":98.087,"endTime":105.171,"body":"Yeah, I'm excited for this episode. I have"},{"speaker":"[bryan_boorstein]","startTime":98.087,"endTime":105.171,"body":"obviously been flirting around this this topic for a number of"},{"speaker":"[bryan_boorstein]","startTime":105.292,"endTime":113.797,"body":"months now. and so I had a ton of d. M. and"},{"speaker":"[bryan_boorstein]","startTime":105.292,"endTime":113.797,"body":"by a tone, I mean like four, but like a ton of dmcrtain. People"},{"speaker":"[bryan_boorstein]","startTime":113.937,"endTime":119.981,"body":"being like you guys really need to do an episode"},{"speaker":"[bryan_boorstein]","startTime":113.937,"endTime":119.981,"body":"on cardio, and given that it's something that that is part of"},{"speaker":"[bryan_boorstein]","startTime":120.041,"endTime":126.406,"body":"my updates these days consistently, I felt"},{"speaker":"[bryan_boorstein]","startTime":120.041,"endTime":126.406,"body":"like it would be a prudent move to kind of do a deeper dive into"},{"speaker":"[bryan_boorstein]","startTime":126.466,"endTime":135.612,"body":"that. So that is How we got here, But before"},{"speaker":"[bryan_boorstein]","startTime":126.466,"endTime":135.612,"body":"we get going, so last week we both talked about or injuries,"},{"speaker":"[bryan_boorstein]","startTime":135.772,"endTime":144.638,"body":"our limitations and set backs, which I thought"},{"speaker":"[bryan_boorstein]","startTime":135.772,"endTime":144.638,"body":"was a great kind of intro to that episode and to provide further"},{"speaker":"[bryan_boorstein]","startTime":145.138,"endTime":152.483,"body":"kind of update on that. I. As of last week,"},{"speaker":"[bryan_boorstein]","startTime":145.138,"endTime":152.483,"body":"I had all the good intentions of skiing with my dad on Thursday"},{"speaker":"[bryan_boorstein]","startTime":152.663,"endTime":160.769,"body":"for this trip that we were taking, but as I"},{"speaker":"[bryan_boorstein]","startTime":152.663,"endTime":160.769,"body":"was packing the car up, Go on the trip, I decided it would probably"},{"speaker":"[bryan_boorstein]","startTime":160.869,"endTime":167.613,"body":"be prudent to actually make sure that my hamstring"},{"speaker":"[bryan_boorstein]","startTime":160.869,"endTime":167.613,"body":"can do dynamic movement, and so I started, kind of like bending"},{"speaker":"[bryan_boorstein]","startTime":167.713,"endTime":175.698,"body":"over faster, you know, with less caution, Um,"},{"speaker":"[bryan_boorstein]","startTime":167.713,"endTime":175.698,"body":"changing direction stuff like that, and I quickly realized that"},{"speaker":"[bryan_boorstein]","startTime":175.758,"endTime":184.164,"body":"my hamstring was not okay under those conditions."},{"speaker":"[bryan_boorstein]","startTime":175.758,"endTime":184.164,"body":"It's it was a bit of a facade because it's okay when I'm biking"},{"speaker":"[bryan_boorstein]","startTime":184.384,"endTime":196.472,"body":"or when I'm doing quads in the gym, But very"},{"speaker":"[bryan_boorstein]","startTime":184.384,"endTime":196.472,"body":"much not okay when exposed to unpredictable aspects. And what"},{"speaker":"[bryan_boorstein]","startTime":196.532,"endTime":201.816,"body":"is skiing Well, it's kind of the definition"},{"speaker":"[bryan_boorstein]","startTime":196.532,"endTime":201.816,"body":"of unpredictability. You don't know what kind of bump is going"},{"speaker":"[bryan_boorstein]","startTime":201.896,"endTime":207.079,"body":"O show up whether the lighting is going to"},{"speaker":"[bryan_boorstein]","startTime":201.896,"endTime":207.079,"body":"change if somebody is going to get in your way, And the one thing"},{"speaker":"[bryan_boorstein]","startTime":207.119,"endTime":213.924,"body":"I couldn't do pain free was bend over quickly."},{"speaker":"[bryan_boorstein]","startTime":207.119,"endTime":213.924,"body":"I would always have to bend over very cautiously. Kind of make"},{"speaker":"[bryan_boorstein]","startTime":213.964,"endTime":218.427,"body":"sure that I'm not sticking my butt too far"},{"speaker":"[bryan_boorstein]","startTime":213.964,"endTime":218.427,"body":"back. I'm just more bending over from my back. These are things"},{"speaker":"[bryan_boorstein]","startTime":218.487,"endTime":224.251,"body":"you can't control on the ski slope. And so"},{"speaker":"[bryan_boorstein]","startTime":218.487,"endTime":224.251,"body":"ultimately I decided that would be a poor decision in my life"},{"speaker":"[bryan_boorstein]","startTime":224.991,"endTime":233.177,"body":"and ended up taking my dad up there anyways,"},{"speaker":"[bryan_boorstein]","startTime":224.991,"endTime":233.177,"body":"but instead of skiing we did a two hour. I call it the executive"},{"speaker":"[bryan_boorstein]","startTime":233.257,"endTime":242.143,"body":"cycle, but it's basically hot tub, cold dunk,"},{"speaker":"[bryan_boorstein]","startTime":233.257,"endTime":242.143,"body":"steam shower, cold dunk, hot tub, cold dunk there. their cold"},{"speaker":"[bryan_boorstein]","startTime":242.203,"endTime":251.269,"body":"dunk wasn't exactly cold like I had hoped it"},{"speaker":"[bryan_boorstein]","startTime":242.203,"endTime":251.269,"body":"to be. So it was a indoor outdoor pool That I would say was probably"},{"speaker":"[bryan_boorstein]","startTime":251.329,"endTime":258.674,"body":"in the seventies, So by no means was the temperature"},{"speaker":"[bryan_boorstein]","startTime":251.329,"endTime":258.674,"body":"like cold like a cold dunk. You would expect it to be in the"},{"speaker":"[bryan_boorstein]","startTime":258.714,"endTime":266.93899999999996,"body":"forties. Probably the pool was in the seventies,"},{"speaker":"[bryan_boorstein]","startTime":258.714,"endTime":266.93899999999996,"body":"but it was six degrees outside, and so when you would get in"},{"speaker":"[bryan_boorstein]","startTime":267.039,"endTime":273.524,"body":"seventy degree water and be outside, it was"},{"speaker":"[bryan_boorstein]","startTime":267.039,"endTime":273.524,"body":"actually this extremely cool refreshing experience and then,"},{"speaker":"[bryan_boorstein]","startTime":273.844,"endTime":280.249,"body":"especially coming from the steam room for fifteen"},{"speaker":"[bryan_boorstein]","startTime":273.844,"endTime":280.249,"body":"or twenty men. And you're just like you know, And then you go"},{"speaker":"[bryan_boorstein]","startTime":280.329,"endTime":287.515,"body":"into the seventy degree pool and it just it"},{"speaker":"[bryan_boorstein]","startTime":280.329,"endTime":287.515,"body":"was perfect, So that experience was great. We did dinner. Really"},{"speaker":"[bryan_boorstein]","startTime":287.555,"endTime":297.423,"body":"nice dinner. I completely over ate first time"},{"speaker":"[bryan_boorstein]","startTime":287.555,"endTime":297.423,"body":"I had done that in a while, and felt awful the next day. But"},{"speaker":"[bryan_boorstein]","startTime":297.463,"endTime":301.226,"body":"we did dinner. we did a movie and then we went"},{"speaker":"[bryan_boorstein]","startTime":297.463,"endTime":301.226,"body":"home. yea hand up what you got,"},{"speaker":"[aaron_straker]","startTime":302.5,"endTime":308.273,"body":"How did like? How did so overrate? In terms of"},{"speaker":"[aaron_straker]","startTime":302.5,"endTime":308.273,"body":"like, we just ordered a bunch of deserts or like, Did it just"},{"speaker":"[aaron_straker]","startTime":308.413,"endTime":310.979,"body":"sneak up on you? I'm just curious here,"},{"speaker":"[bryan_boorstein]","startTime":311.887,"endTime":320.313,"body":"So no. here's here's how it started. So dinner"},{"speaker":"[bryan_boorstein]","startTime":311.887,"endTime":320.313,"body":"actually itself wasn't super unhealthy. I got a appetizer, which"},{"speaker":"[bryan_boorstein]","startTime":320.353,"endTime":328.698,"body":"was like a butostataso, as like some beef on"},{"speaker":"[bryan_boorstein]","startTime":320.353,"endTime":328.698,"body":"on a stata type thing. Um, and then my dinner was sirloin steak"},{"speaker":"[bryan_boorstein]","startTime":328.798,"endTime":335.283,"body":"with braccolini and mashed potatoes, so none"},{"speaker":"[bryan_boorstein]","startTime":328.798,"endTime":335.283,"body":"of that was too bad. They had the most incredible bread rolls"},{"speaker":"[bryan_boorstein]","startTime":335.483,"endTime":345.269,"body":"that they brought with butter, and my dad is"},{"speaker":"[bryan_boorstein]","startTime":335.483,"endTime":345.269,"body":"quito, and Casionally, he'll dip out of quito just very briefly,"},{"speaker":"[bryan_boorstein]","startTime":345.329,"endTime":351.473,"body":"but he never goes like super crazy with it"},{"speaker":"[bryan_boorstein]","startTime":345.329,"endTime":351.473,"body":"right. And so he ad a Caesar salad or something like that, and"},{"speaker":"[bryan_boorstein]","startTime":351.533,"endTime":357.057,"body":"he wanted a piece of bread, but I had already"},{"speaker":"[bryan_boorstein]","startTime":351.533,"endTime":357.057,"body":"eaten all three of the bread rolls that they brought us, so they"},{"speaker":"[bryan_boorstein]","startTime":357.177,"endTime":364.942,"body":"ordered a. They brought a second batch of bread"},{"speaker":"[bryan_boorstein]","startTime":357.177,"endTime":364.942,"body":"rolls, which my dad decided to break off one quarter of one bread"},{"speaker":"[bryan_boorstein]","startTime":364.982,"endTime":372.047,"body":"roll. And then I was left with three and a"},{"speaker":"[bryan_boorstein]","startTime":364.982,"endTime":372.047,"body":"half bread rolls in this basket, and I was like Well, These can't"},{"speaker":"[bryan_boorstein]","startTime":372.087,"endTime":379.272,"body":"go to waste. So three tablespoons of butter"},{"speaker":"[bryan_boorstein]","startTime":372.087,"endTime":379.272,"body":"later, I had finished the remaining three bread rolls, now putting"},{"speaker":"[bryan_boorstein]","startTime":379.292,"endTime":385.176,"body":"my total to six and a half bread rolls. And"},{"speaker":"[bryan_boorstein]","startTime":379.292,"endTime":385.176,"body":"then I did end up deciding to say you know what the day is screwed."},{"speaker":"[bryan_boorstein]","startTime":385.216,"endTime":394.062,"body":"Now I may as well just have desert to. and"},{"speaker":"[bryan_boorstein]","startTime":385.216,"endTime":394.062,"body":"um, yeah, then we watched a movie. Fell Aslee with Aaron and"},{"speaker":"[bryan_boorstein]","startTime":394.102,"endTime":400.346,"body":"I were talking off air about New Sigma Nutrition"},{"speaker":"[bryan_boorstein]","startTime":394.102,"endTime":400.346,"body":"podcast where they're talking about Biological night and Melotonein"},{"speaker":"[bryan_boorstein]","startTime":400.406,"endTime":407.05,"body":"rise, and how Really bad idea to eat like super"},{"speaker":"[bryan_boorstein]","startTime":400.406,"endTime":407.05,"body":"close to when your Melton rises. And essentially what I was doing"},{"speaker":"[bryan_boorstein]","startTime":407.131,"endTime":413.855,"body":"was eating exactly when my melatona was rising"},{"speaker":"[bryan_boorstein]","startTime":407.131,"endTime":413.855,"body":"and eating thousands of calories At that point, so basically"},{"speaker":"[bryan_boorstein]","startTime":413.935,"endTime":419.879,"body":"I slept awful, woke up a number of times sweating"},{"speaker":"[bryan_boorstein]","startTime":413.935,"endTime":419.879,"body":"in the middle of the night, because there's just way too many"},{"speaker":"[bryan_boorstein]","startTime":419.939,"endTime":426.143,"body":"calories trying to be burned through my body"},{"speaker":"[bryan_boorstein]","startTime":419.939,"endTime":426.143,"body":"and woke up, you know, lethargic and all that stuff the next"},{"speaker":"[bryan_boorstein]","startTime":426.243,"endTime":432.447,"body":"day, So it's just one of those things you know."},{"speaker":"[bryan_boorstein]","startTime":426.243,"endTime":432.447,"body":"I don't do it too often any more, but It was enjoyable in the"},{"speaker":"[bryan_boorstein]","startTime":432.487,"endTime":435.67,"body":"moment and then immediately regretful. You"},{"speaker":"[bryan_boorstein]","startTime":432.487,"endTime":435.67,"body":"know, that's kind of the way it goes."},{"speaker":"[bryan_boorstein]","startTime":439.232,"endTime":447.117,"body":"So anyway, that was the ski trip. We came home"},{"speaker":"[bryan_boorstein]","startTime":439.232,"endTime":447.117,"body":"and all was good That afternoon. I actually got to train my ham"},{"speaker":"[bryan_boorstein]","startTime":447.177,"endTime":456.123,"body":"string, which was up next on the agenda, and"},{"speaker":"[bryan_boorstein]","startTime":447.177,"endTime":456.123,"body":"not really surprising, but I couldn't really do much with my"},{"speaker":"[bryan_boorstein]","startTime":456.203,"endTime":462.487,"body":"right ham string. I could use twenty five pounds"},{"speaker":"[bryan_boorstein]","startTime":456.203,"endTime":462.487,"body":"on my single seated like girl, which was All kind of more than"},{"speaker":"[bryan_boorstein]","startTime":462.547,"endTime":468.952,"body":"I thought I'd be able to do. But I was using"},{"speaker":"[bryan_boorstein]","startTime":462.547,"endTime":468.952,"body":"three times that for my right hand string, and then I could do"},{"speaker":"[bryan_boorstein]","startTime":469.032,"endTime":475.796,"body":"hip extensions, but I didn't use any weight"},{"speaker":"[bryan_boorstein]","startTime":469.032,"endTime":475.796,"body":"and I had to move really slowly, So it's it's definitely lingering."},{"speaker":"[bryan_boorstein]","startTime":476.477,"endTime":482.361,"body":"It's not something that. Based on how fast"},{"speaker":"[bryan_boorstein]","startTime":476.477,"endTime":482.361,"body":"it healed in the first day or two, I thought that I was going"},{"speaker":"[bryan_boorstein]","startTime":482.421,"endTime":487.344,"body":"to be able to ski and then I thought it was"},{"speaker":"[bryan_boorstein]","startTime":482.421,"endTime":487.344,"body":"going to be fully better within a matter of a week, And it's"},{"speaker":"[bryan_boorstein]","startTime":487.384,"endTime":492.373,"body":"just you know, it's one of those things. It's"},{"speaker":"[bryan_boorstein]","startTime":487.384,"endTime":492.373,"body":"just lingering a little bit, but it's Eighty percent eighty five"},{"speaker":"[bryan_boorstein]","startTime":492.433,"endTime":494.985,"body":"percent better. At this point, How is how's"},{"speaker":"[bryan_boorstein]","startTime":492.433,"endTime":494.985,"body":"your need doing?"},{"speaker":"[aaron_straker]","startTime":495.86,"endTime":502.704,"body":"So let's see last last week on the podcast I"},{"speaker":"[aaron_straker]","startTime":495.86,"endTime":502.704,"body":"talked about the day before I had injured it. I was able to train"},{"speaker":"[aaron_straker]","startTime":502.784,"endTime":511.15,"body":"legs yesterday, so literally one week after I"},{"speaker":"[aaron_straker]","startTime":502.784,"endTime":511.15,"body":"opted to not take the hack squat because that's how I injured"},{"speaker":"[aaron_straker]","startTime":511.19,"endTime":517.9739999999999,"body":"it, and instead I replaced that with the leverage"},{"speaker":"[aaron_straker]","startTime":511.19,"endTime":517.9739999999999,"body":"squat. so it's kind of like the poor man's you know pendulum"},{"speaker":"[aaron_straker]","startTime":518.094,"endTime":518.575,"body":"sort of thing,"},{"speaker":"[bryan_boorstein]","startTime":519.393,"endTime":519.537,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":519.616,"endTime":526.44,"body":"which is a machine I really really like and I"},{"speaker":"[aaron_straker]","startTime":519.616,"endTime":526.44,"body":"was actually able to train it like quite hard, high Backed off"},{"speaker":"[aaron_straker]","startTime":526.56,"endTime":531.2429999999999,"body":"like one stack on everything. so instead of like"},{"speaker":"[aaron_straker]","startTime":526.56,"endTime":531.2429999999999,"body":"the twelfth stack on the leg extension, I did the eleven, you"},{"speaker":"[aaron_straker]","startTime":531.2629999999999,"endTime":536.547,"body":"know, but still took them pretty much to failure,"},{"speaker":"[aaron_straker]","startTime":531.2629999999999,"endTime":536.547,"body":"and I was very ginger with warming up and seeing how it was going"},{"speaker":"[aaron_straker]","startTime":536.587,"endTime":544.472,"body":"to go, I was able to push it quite hard and then"},{"speaker":"[aaron_straker]","startTime":536.587,"endTime":544.472,"body":"do some unilateral split squat. stuff. Um, Unfortunately, the"},{"speaker":"[aaron_straker]","startTime":544.592,"endTime":550.256,"body":"instability is still kind of there. I went to"},{"speaker":"[aaron_straker]","startTime":544.592,"endTime":550.256,"body":"a yoga class today with with Jenny. We did a little Valentine's"},{"speaker":"[aaron_straker]","startTime":550.496,"endTime":561.243,"body":"yoga class date, Um, and I quickly realized like"},{"speaker":"[aaron_straker]","startTime":550.496,"endTime":561.243,"body":"Ney is not you know. Back to normal, any kind of like yoga type"},{"speaker":"[aaron_straker]","startTime":561.363,"endTime":569.309,"body":"stuff you know, Like the lunges in moving and"},{"speaker":"[aaron_straker]","startTime":561.363,"endTime":569.309,"body":"then twisting in a lunge like, felt very very unstable, and I"},{"speaker":"[aaron_straker]","startTime":569.389,"endTime":577.734,"body":"was like very ughliketrepidaciously moving through"},{"speaker":"[aaron_straker]","startTime":569.389,"endTime":577.734,"body":"some of the poses so that was kind of like Okay. It's not you"},{"speaker":"[aaron_straker]","startTime":577.774,"endTime":584.078,"body":"know. I'm good to train it when I can load it"},{"speaker":"[aaron_straker]","startTime":577.774,"endTime":584.078,"body":"in. Like Okay. Here, my feet planted in this bi lateral position."},{"speaker":"[aaron_straker]","startTime":584.939,"endTime":590.683,"body":"You know, my feet. My toes are straight in front"},{"speaker":"[aaron_straker]","startTime":584.939,"endTime":590.683,"body":"of me. I can get full flexion squat. like that stuff is find"},{"speaker":"[aaron_straker]","startTime":591.744,"endTime":598.108,"body":"the most risky maneuvers and this one actually"},{"speaker":"[aaron_straker]","startTime":591.744,"endTime":598.108,"body":"popped up today because I had a pressing session moving heavy"},{"speaker":"[aaron_straker]","startTime":598.228,"endTime":603.692,"body":"dumb bells. like when you're putting like the"},{"speaker":"[aaron_straker]","startTime":598.228,"endTime":603.692,"body":"seventies, the seventies are heavier back and you like laterally"},{"speaker":"[aaron_straker]","startTime":603.852,"endTime":613.038,"body":"step, you know like that sort of thing is still"},{"speaker":"[aaron_straker]","startTime":603.852,"endTime":613.038,"body":"like, very kind of sketchy. Um, So we'll see from there. I'm"},{"speaker":"[aaron_straker]","startTime":613.098,"endTime":618.824,"body":"going to start incorporating a lot of just balance"},{"speaker":"[aaron_straker]","startTime":613.098,"endTime":618.824,"body":"type Working and seeing if it's just some of the stabilizers"},{"speaker":"[aaron_straker]","startTime":618.884,"endTime":623.912,"body":"in there. Potentially it is the miniscus. I'm"},{"speaker":"[aaron_straker]","startTime":618.884,"endTime":623.912,"body":"not really sure. I don't think I'm ever really going to find"},{"speaker":"[aaron_straker]","startTime":624.012,"endTime":628.739,"body":"out. so just going to continue kind of working"},{"speaker":"[aaron_straker]","startTime":624.012,"endTime":628.739,"body":"around that."},{"speaker":"[bryan_boorstein]","startTime":630.867,"endTime":636.27,"body":"No, I mean, that's kind of. I think what I"},{"speaker":"[bryan_boorstein]","startTime":630.867,"endTime":636.27,"body":"expected like it's just when An you're when you're in that liksagital"},{"speaker":"[bryan_boorstein]","startTime":636.35,"endTime":642.434,"body":"plane and your feet are planet, like you said"},{"speaker":"[bryan_boorstein]","startTime":636.35,"endTime":642.434,"body":"and you can control variables. It kind of feels like things are"},{"speaker":"[bryan_boorstein]","startTime":642.514,"endTime":646.897,"body":"okay like I kind of feel the same. You know"},{"speaker":"[bryan_boorstein]","startTime":642.514,"endTime":646.897,"body":"when I'm biking like I'm like. Wow, I can actually bike with"},{"speaker":"[bryan_boorstein]","startTime":646.957,"endTime":652.941,"body":"no limitation and then as soon as I start trying"},{"speaker":"[bryan_boorstein]","startTime":646.957,"endTime":652.941,"body":"to move laterally or do anything dynamic and it just feels very"},{"speaker":"[bryan_boorstein]","startTime":653.001,"endTime":658.945,"body":"limited, so I guess you know, just be thankful"},{"speaker":"[bryan_boorstein]","startTime":653.001,"endTime":658.945,"body":"that we can at least keep training and and and the rest will"},{"speaker":"[bryan_boorstein]","startTime":658.985,"endTime":661.137,"body":"heal kind of as we continue strengthening."},{"speaker":"[bryan_boorstein]","startTime":658.985,"endTime":661.137,"body":"And I guess"},{"speaker":"[aaron_straker]","startTime":661.761,"endTime":664.638,"body":"Yeah, that's that's the hope for me. at least"},{"speaker":"[aaron_straker]","startTime":661.761,"endTime":664.638,"body":"with this one."},{"speaker":"[bryan_boorstein]","startTime":666.767,"endTime":673.671,"body":"Cool well, just to be quick on the rest of"},{"speaker":"[bryan_boorstein]","startTime":666.767,"endTime":673.671,"body":"my updates here. I am leaving for San Diego in two days. It's"},{"speaker":"[bryan_boorstein]","startTime":673.872,"endTime":682.898,"body":"uh, it'll be the February sixteenth when we"},{"speaker":"[bryan_boorstein]","startTime":673.872,"endTime":682.898,"body":"leave on Thursday, And so we are taking the southern route because"},{"speaker":"[bryan_boorstein]","startTime":682.938,"endTime":689.782,"body":"there is supposed to be a massive storm on"},{"speaker":"[bryan_boorstein]","startTime":682.938,"endTime":689.782,"body":"the continental Divide, literally, Tuesday and Wednesday, Starting"},{"speaker":"[bryan_boorstein]","startTime":689.842,"endTime":695.626,"body":"today Into tomorrow. Some areas are going to"},{"speaker":"[bryan_boorstein]","startTime":689.842,"endTime":695.626,"body":"get twelve plus inches. I think we're only upposed to get between"},{"speaker":"[bryan_boorstein]","startTime":695.706,"endTime":702.09,"body":"four and see, Which is still still somewhat"},{"speaker":"[bryan_boorstein]","startTime":695.706,"endTime":702.09,"body":"significant. Um, pretty concern that they're going to cancel"},{"speaker":"[bryan_boorstein]","startTime":702.15,"endTime":708.855,"body":"school on Wednesday, which is supposed to be"},{"speaker":"[bryan_boorstein]","startTime":702.15,"endTime":708.855,"body":"my last day to pack and do work and get ready before we leave"},{"speaker":"[bryan_boorstein]","startTime":708.915,"endTime":715.219,"body":"for San Diego, And I really don't think we're"},{"speaker":"[bryan_boorstein]","startTime":708.915,"endTime":715.219,"body":"going to have school. I also have two podcasts and a zoom that"},{"speaker":"[bryan_boorstein]","startTime":715.259,"endTime":723.665,"body":"I'm supposed to do that day, So we will. We"},{"speaker":"[bryan_boorstein]","startTime":715.259,"endTime":723.665,"body":"will see how all of that goes. M moving on. Brian's program just"},{"speaker":"[bryan_boorstein]","startTime":723.745,"endTime":730.85,"body":"started its new hypertfecycle, Yes, Today,"},{"speaker":"[bryan_boorstein]","startTime":723.745,"endTime":730.85,"body":"February thirteenth, great time to hop on. We're in de load week,"},{"speaker":"[bryan_boorstein]","startTime":730.91,"endTime":737.614,"body":"So even when this episode comes out the following"},{"speaker":"[bryan_boorstein]","startTime":730.91,"endTime":737.614,"body":"week, it will just be the beginning of week one. Um, lots of"},{"speaker":"[bryan_boorstein]","startTime":737.674,"endTime":742.798,"body":"new sign ups Been super cool to see all of"},{"speaker":"[bryan_boorstein]","startTime":737.674,"endTime":742.798,"body":"the people kind of trilling the program out. I think there's"},{"speaker":"[bryan_boorstein]","startTime":742.818,"endTime":749.042,"body":"some excitement around the addition of cardio"},{"speaker":"[bryan_boorstein]","startTime":742.818,"endTime":749.042,"body":"and so that will be obviously our topic today as we get into"},{"speaker":"[bryan_boorstein]","startTime":749.142,"endTime":757.828,"body":"it. and I'll talk about that. I did do my day"},{"speaker":"[bryan_boorstein]","startTime":749.142,"endTime":757.828,"body":"on Brian's program just a few days ago. That is the dealt and"},{"speaker":"[bryan_boorstein]","startTime":758.128,"endTime":764.012,"body":"qua specialization day. So it's basically you"},{"speaker":"[bryan_boorstein]","startTime":758.128,"endTime":764.012,"body":"know, pretty even over four days, and then the fifth day is just"},{"speaker":"[bryan_boorstein]","startTime":764.112,"endTime":770.576,"body":"dealt and quads that day was super fun. It's"},{"speaker":"[bryan_boorstein]","startTime":764.112,"endTime":770.576,"body":"got some same muscle group super sets for the Delt. Actually"},{"speaker":"[bryan_boorstein]","startTime":771.236,"endTime":778.641,"body":"two different sequences of that and then the"},{"speaker":"[bryan_boorstein]","startTime":771.236,"endTime":778.641,"body":"quad sequence is short, overload leg extension directly into"},{"speaker":"[bryan_boorstein]","startTime":778.822,"endTime":787.707,"body":"sissy squads, And that's one of the worst feelings"},{"speaker":"[bryan_boorstein]","startTime":778.822,"endTime":787.707,"body":"I've ever had and training. And it was A De load week so it was"},{"speaker":"[bryan_boorstein]","startTime":787.788,"endTime":795.052,"body":"like two to three r r on leg extensions, and"},{"speaker":"[bryan_boorstein]","startTime":787.788,"endTime":795.052,"body":"like five r r on Sissy squats, and I still finished each set"},{"speaker":"[bryan_boorstein]","startTime":795.192,"endTime":802.657,"body":"like grabbing my quads and bending over because"},{"speaker":"[bryan_boorstein]","startTime":795.192,"endTime":802.657,"body":"it was so painful, so I both look forward to and don't look forward"},{"speaker":"[bryan_boorstein]","startTime":802.697,"endTime":812.644,"body":"to progressing that one over the next few weeks."},{"speaker":"[bryan_boorstein]","startTime":802.697,"endTime":812.644,"body":"Um. final update. I mentioned last week that I. I think I mentioned"},{"speaker":"[bryan_boorstein]","startTime":812.724,"endTime":821.37,"body":"that when I got my blood work done, I added"},{"speaker":"[bryan_boorstein]","startTime":812.724,"endTime":821.37,"body":"the a b Est as a test for limpid health better than l. d, l and"},{"speaker":"[bryan_boorstein]","startTime":821.43,"endTime":827.994,"body":"treguliserides. According to new research,"},{"speaker":"[bryan_boorstein]","startTime":821.43,"endTime":827.994,"body":"so I got my A B result back, and it was fifty four and anything"},{"speaker":"[bryan_boorstein]","startTime":828.034,"endTime":834.659,"body":"under ninety is considered good. I would. trying"},{"speaker":"[bryan_boorstein]","startTime":828.034,"endTime":834.659,"body":"of screw that range to sixty is kind of what I've heard is that"},{"speaker":"[bryan_boorstein]","startTime":835.099,"endTime":841.203,"body":"you want that a b number under sixty, even"},{"speaker":"[bryan_boorstein]","startTime":835.099,"endTime":841.203,"body":"though the blood work says under ninety is okay, So I was happy"},{"speaker":"[bryan_boorstein]","startTime":841.303,"endTime":847.348,"body":"I was fifty four. pretty pretty pretty cool"},{"speaker":"[bryan_boorstein]","startTime":841.303,"endTime":847.348,"body":"with that, but really disappointed in life Tension delivering"},{"speaker":"[bryan_boorstein]","startTime":847.428,"endTime":853.297,"body":"the remaining part of my blood work because"},{"speaker":"[bryan_boorstein]","startTime":847.428,"endTime":853.297,"body":"it's now been seven days and I've emailed them and I still have"},{"speaker":"[bryan_boorstein]","startTime":854.078,"endTime":859.867,"body":"no additional blood work results back. So impatiently"},{"speaker":"[bryan_boorstein]","startTime":854.078,"endTime":859.867,"body":"waiting for those, but I'm happy to get the a p B back."},{"speaker":"[aaron_straker]","startTime":861.421,"endTime":864.998,"body":"Is it? You said seven, seven days since you got"},{"speaker":"[aaron_straker]","startTime":861.421,"endTime":864.998,"body":"your labs drawn,"},{"speaker":"[bryan_boorstein]","startTime":866.113,"endTime":866.277,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":867.301,"endTime":872.018,"body":"I would say like. And so you got some results"},{"speaker":"[aaron_straker]","startTime":867.301,"endTime":872.018,"body":"back, but not all of them."},{"speaker":"[bryan_boorstein]","startTime":872.947,"endTime":877.763,"body":"I got a p B the next day, but that was the"},{"speaker":"[bryan_boorstein]","startTime":872.947,"endTime":877.763,"body":"one single result and then the rest of the labs haven't come"},{"speaker":"[bryan_boorstein]","startTime":877.804,"endTime":878.185,"body":"back yet."},{"speaker":"[aaron_straker]","startTime":878.28,"endTime":884.571,"body":"Yeah, I've I've seen that with clients and stuff,"},{"speaker":"[aaron_straker]","startTime":878.28,"endTime":884.571,"body":"or they come back like half and half. I've had some turn around"},{"speaker":"[aaron_straker]","startTime":884.611,"endTime":888.438,"body":"and like three days. I've had other ones take"},{"speaker":"[aaron_straker]","startTime":884.611,"endTime":888.438,"body":"like two full weeks to come back."},{"speaker":"[bryan_boorstein]","startTime":889.951,"endTime":892.217,"body":"Yeah, I'm just disappointed. I really wanted"},{"speaker":"[bryan_boorstein]","startTime":889.951,"endTime":892.217,"body":"that information,"},{"speaker":"[aaron_straker]","startTime":892.48,"endTime":892.66,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":892.999,"endTime":894.543,"body":"but it's cool. It will come when it comes."},{"speaker":"[aaron_straker]","startTime":894.761,"endTime":904.087,"body":"yeah, the last update for me in this one's like"},{"speaker":"[aaron_straker]","startTime":894.761,"endTime":904.087,"body":"I'm I'm kind of excited about this, so I am like full on balls"},{"speaker":"[aaron_straker]","startTime":904.167,"endTime":911.792,"body":"deep n my like gaining season per se. Um, and"},{"speaker":"[aaron_straker]","startTime":904.167,"endTime":911.792,"body":"I decided that like I'm going to treat, because it's very very"},{"speaker":"[aaron_straker]","startTime":911.873,"endTime":917.556,"body":"common that like, Oh, well, it's calory surfplus."},{"speaker":"[aaron_straker]","startTime":911.873,"endTime":917.556,"body":"The margins for success are bigger. You're a little bit more"},{"speaker":"[aaron_straker]","startTime":917.636,"endTime":923.1,"body":"laxidasical. with it, you kind of fall by the"},{"speaker":"[aaron_straker]","startTime":917.636,"endTime":923.1,"body":"wayside of some of your structures, Because Okay, as long as"},{"speaker":"[aaron_straker]","startTime":923.14,"endTime":928.544,"body":"I'm dropping the pennies in the bucket right,"},{"speaker":"[aaron_straker]","startTime":923.14,"endTime":928.544,"body":"it's gonna going to turn out That is what I had historically"},{"speaker":"[aaron_straker]","startTime":928.584,"endTime":936.029,"body":"done in the past, and then kind of bring it back"},{"speaker":"[aaron_straker]","startTime":928.584,"endTime":936.029,"body":"really quickly last winter, botched gaining season, and then"},{"speaker":"[aaron_straker]","startTime":936.089,"endTime":943.814,"body":"when summer came around, you know, I had. I had"},{"speaker":"[aaron_straker]","startTime":936.089,"endTime":943.814,"body":"a coach. I dieted and I was like, Wow, you know I do. not. This"},{"speaker":"[aaron_straker]","startTime":943.854,"endTime":949.097,"body":"is worse. This is objectively worse than the"},{"speaker":"[aaron_straker]","startTime":943.854,"endTime":949.097,"body":"previous year, and that's kind of a really big bumper when you"},{"speaker":"[aaron_straker]","startTime":949.137,"endTime":954.841,"body":"have like an entire year investment cycle just"},{"speaker":"[aaron_straker]","startTime":949.137,"endTime":954.841,"body":"to show you know, Get there and be like, Yeah, this is this isn't"},{"speaker":"[aaron_straker]","startTime":955.582,"endTime":960.585,"body":"It's a lot of time investment to realize like,"},{"speaker":"[aaron_straker]","startTime":955.582,"endTime":960.585,"body":"Oh, I fucked up, so this year I'm a little bit more. you know,"},{"speaker":"[aaron_straker]","startTime":960.625,"endTime":966.009,"body":"I've like a little bit of vengeance, like vendetta,"},{"speaker":"[aaron_straker]","startTime":960.625,"endTime":966.009,"body":"kind of on that. So Ben, taking everything super super seriously,"},{"speaker":"[aaron_straker]","startTime":966.069,"endTime":971.993,"body":"I've been like following my meal plan pretty"},{"speaker":"[aaron_straker]","startTime":966.069,"endTime":971.993,"body":"much to a t on like I'm on like week six or seven right now,"},{"speaker":"[aaron_straker]","startTime":974.354,"endTime":981.719,"body":"Lo and behold, it is working better. What? what's"},{"speaker":"[aaron_straker]","startTime":974.354,"endTime":981.719,"body":"kind of wild to me is I am. I don't have answers for this, you"},{"speaker":"[aaron_straker]","startTime":981.759,"endTime":987.583,"body":"know, But this is purely kind of anecdote. Things"},{"speaker":"[aaron_straker]","startTime":981.759,"endTime":987.583,"body":"are progressing like my weights are progressing. like really,"},{"speaker":"[aaron_straker]","startTime":987.643,"endTime":996.309,"body":"really good. I did eat late last night, but I"},{"speaker":"[aaron_straker]","startTime":987.643,"endTime":996.309,"body":"woke up. I was like a two, four point five, which is like you"},{"speaker":"[aaron_straker]","startTime":996.369,"endTime":996.509,"body":"know,"},{"speaker":"[bryan_boorstein]","startTime":996.646,"endTime":996.667,"body":"M."},{"speaker":"[aaron_straker]","startTime":996.809,"endTime":1002.213,"body":"back at the end of in December, I was still in"},{"speaker":"[aaron_straker]","startTime":996.809,"endTime":1002.213,"body":"the like one ninety six S, sort of thing, So weight"},{"speaker":"[bryan_boorstein]","startTime":1002.394,"endTime":1002.557,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1002.573,"endTime":1008.797,"body":"is moving and there is body fat with that, but"},{"speaker":"[aaron_straker]","startTime":1002.573,"endTime":1008.797,"body":"I'm also like, really happy to report that I'm not really concerned"},{"speaker":"[aaron_straker]","startTime":1008.857,"endTime":1010.879,"body":"about the body fat. It's not like quickly"},{"speaker":"[bryan_boorstein]","startTime":1010.551,"endTime":1010.857,"body":"Nice"},{"speaker":"[aaron_straker]","startTime":1011.359,"endTime":1017.563,"body":"coming on. It's just like notable, the lower"},{"speaker":"[aaron_straker]","startTime":1011.359,"endTime":1017.563,"body":"back, the lower Ab. sort of thing, especially seated, but I'm"},{"speaker":"[aaron_straker]","startTime":1017.763,"endTime":1023.467,"body":"really really excited. I want to push to kind"},{"speaker":"[aaron_straker]","startTime":1017.763,"endTime":1023.467,"body":"of the top end of that target range, which is going to be our"},{"speaker":"[aaron_straker]","startTime":1023.507,"endTime":1030.5720000000001,"body":"own, like to a weight. And then I think I might"},{"speaker":"[aaron_straker]","startTime":1023.507,"endTime":1030.5720000000001,"body":"well go from there sort of thing, but I am excited for for that,"},{"speaker":"[aaron_straker]","startTime":1032.133,"endTime":1037.036,"body":"so it's just been the last thing that I have"},{"speaker":"[aaron_straker]","startTime":1032.133,"endTime":1037.036,"body":"here Is the one thing. Then this is what Brian you and I talked"},{"speaker":"[aaron_straker]","startTime":1037.076,"endTime":1043.6799999999998,"body":"about Off air. The meal frequency is the first"},{"speaker":"[aaron_straker]","startTime":1037.076,"endTime":1043.6799999999998,"body":"time I've actually like stuck to a high Frequent. You like this"},{"speaker":"[aaron_straker]","startTime":1043.74,"endTime":1054.868,"body":"with a lower protein in take per serving to really"},{"speaker":"[aaron_straker]","startTime":1043.74,"endTime":1054.868,"body":"kind of maximize the m p. S. signaling Um. and so far it's actually"},{"speaker":"[aaron_straker]","startTime":1054.928,"endTime":1062.293,"body":"working quite well, which has been, and I haven't"},{"speaker":"[aaron_straker]","startTime":1054.928,"endTime":1062.293,"body":"been skipping as either, which is very unprecedented."},{"speaker":"[bryan_boorstein]","startTime":1062.576,"endTime":1063.322,"body":"And no cramps."},{"speaker":"[aaron_straker]","startTime":1063.694,"endTime":1066.295,"body":"That one time it did, But it's recent"},{"speaker":"[bryan_boorstein]","startTime":1066.295,"endTime":1066.395,"body":"When"},{"speaker":"[aaron_straker]","startTime":1066.336,"endTime":1066.576,"body":"enough."},{"speaker":"[bryan_boorstein]","startTime":1066.436,"endTime":1066.9,"body":"you were sick,"},{"speaker":"[aaron_straker]","startTime":1067.176,"endTime":1071.859,"body":"It's recent enough, though I'm terrified like"},{"speaker":"[aaron_straker]","startTime":1067.176,"endTime":1071.859,"body":"you know, when you get a pump like in your shoulders or chest"},{"speaker":"[aaron_straker]","startTime":1071.939,"endTime":1079.167,"body":"or ever, Man, this feels good in the abs like"},{"speaker":"[aaron_straker]","startTime":1071.939,"endTime":1079.167,"body":"I can't distinguish be. Is this just an Ab pump, or am I on the"},{"speaker":"[aaron_straker]","startTime":1079.207,"endTime":1081.83,"body":"verge of like ruining my entire day and"},{"speaker":"[bryan_boorstein]","startTime":1082.267,"endTime":1082.592,"body":"Uh,"},{"speaker":"[aaron_straker]","startTime":1082.671,"endTime":1083.592,"body":"I can get through the first"},{"speaker":"[bryan_boorstein]","startTime":1083.426,"endTime":1083.467,"body":"uh,"},{"speaker":"[aaron_straker]","startTime":1083.693,"endTime":1089.379,"body":"set, but after that I'm like just on high alert"},{"speaker":"[aaron_straker]","startTime":1083.693,"endTime":1089.379,"body":"like I hope. I just hope it doesn't happen again."},{"speaker":"[bryan_boorstein]","startTime":1090.907,"endTime":1094.829,"body":"That's hilarious. I have not been doing abs"},{"speaker":"[bryan_boorstein]","startTime":1090.907,"endTime":1094.829,"body":"at all. I haven't done a single set in probably three or four"},{"speaker":"[bryan_boorstein]","startTime":1094.889,"endTime":1095.129,"body":"months."},{"speaker":"[aaron_straker]","startTime":1095.1,"endTime":1096.7,"body":"Oh,"},{"speaker":"[bryan_boorstein]","startTime":1096.891,"endTime":1098.452,"body":"Just one of those things. you know."},{"speaker":"[aaron_straker]","startTime":1098.606,"endTime":1098.748,"body":"Yep,"},{"speaker":"[bryan_boorstein]","startTime":1098.832,"endTime":1104.716,"body":"I, actually, I was surprised because I haven't"},{"speaker":"[bryan_boorstein]","startTime":1098.832,"endTime":1104.716,"body":"done abs at all, and so in my last cycle, first try at the strength"},{"speaker":"[bryan_boorstein]","startTime":1104.776,"endTime":1111.901,"body":"cycle, I had waited pull ups in there, and"},{"speaker":"[bryan_boorstein]","startTime":1104.776,"endTime":1111.901,"body":"because my s literally hadn't been trained at all, I got so sore"},{"speaker":"[bryan_boorstein]","startTime":1112.021,"endTime":1116.444,"body":"in my abs the first time I did waited pull"},{"speaker":"[bryan_boorstein]","startTime":1112.021,"endTime":1116.444,"body":"ups like you know, this is the type of soreness you get after"},{"speaker":"[bryan_boorstein]","startTime":1116.784,"endTime":1123.382,"body":"six d, g, h, Ds, or something like that, and"},{"speaker":"[bryan_boorstein]","startTime":1116.784,"endTime":1123.382,"body":"from King, pull up. Um, but then you know, repeated botefectdidn't"},{"speaker":"[bryan_boorstein]","startTime":1123.422,"endTime":1131.152,"body":"get sorry Goin after Ah, are you? I know. you're"},{"speaker":"[bryan_boorstein]","startTime":1123.422,"endTime":1131.152,"body":"generally a high protein guy like I know, especially when you"},{"speaker":"[bryan_boorstein]","startTime":1131.212,"endTime":1135.596,"body":"die at your high higher protein guy. Like I've"},{"speaker":"[bryan_boorstein]","startTime":1131.212,"endTime":1135.596,"body":"seen you up at two fifty to seventy Stuff like that."},{"speaker":"[aaron_straker]","startTime":1135.792,"endTime":1136.1,"body":"Hm,"},{"speaker":"[bryan_boorstein]","startTime":1135.976,"endTime":1137.518,"body":"Where's the protein in the gaining? His?"},{"speaker":"[aaron_straker]","startTime":1137.761,"endTime":1139.611,"body":"Two, fifty, two, fifty to fifty five."},{"speaker":"[bryan_boorstein]","startTime":1139.52,"endTime":1139.66,"body":"Wow,"},{"speaker":"[aaron_straker]","startTime":1140.576,"endTime":1140.716,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1140.801,"endTime":1145.406,"body":"Yeah, that is quite high. All right. Cool."},{"speaker":"[bryan_boorstein]","startTime":1140.801,"endTime":1145.406,"body":"Should we jump into the topic"},{"speaker":"[aaron_straker]","startTime":1145.562,"endTime":1147.516,"body":"Let's dive into some cardio."},{"speaker":"[bryan_boorstein]","startTime":1148.727,"endTime":1156.472,"body":"All right, So yeah, we're talking about cardio"},{"speaker":"[bryan_boorstein]","startTime":1148.727,"endTime":1156.472,"body":"specifically. we're going to focus on zone two and zone five,"},{"speaker":"[bryan_boorstein]","startTime":1157.152,"endTime":1165.798,"body":"which are kind of two extremes of the cardiozones"},{"speaker":"[bryan_boorstein]","startTime":1157.152,"endTime":1165.798,"body":"because zone one would be kind of consider walking, or like lower"},{"speaker":"[bryan_boorstein]","startTime":1166.098,"endTime":1171.802,"body":"level effort, where, like I would call that"},{"speaker":"[bryan_boorstein]","startTime":1166.098,"endTime":1171.802,"body":"like you're all day, no issue pace like you could just keep it"},{"speaker":"[bryan_boorstein]","startTime":1171.942,"endTime":1177.846,"body":"conversational. No heavy breathing. That sort"},{"speaker":"[bryan_boorstein]","startTime":1171.942,"endTime":1177.846,"body":"of thing. One distinction. I do want to kind of clarify Real"},{"speaker":"[bryan_boorstein]","startTime":1177.906,"endTime":1185.391,"body":"quick is You know, as I was going through and"},{"speaker":"[bryan_boorstein]","startTime":1177.906,"endTime":1185.391,"body":"researching this episode, I've always operated on one through"},{"speaker":"[bryan_boorstein]","startTime":1185.471,"endTime":1190.454,"body":"five zone system where zone one is walking."},{"speaker":"[bryan_boorstein]","startTime":1185.471,"endTime":1190.454,"body":"Like I was saying, Zone Two is kind of what we're going to discuss"},{"speaker":"[bryan_boorstein]","startTime":1190.535,"endTime":1198.54,"body":"today, and then zone Five is your top end zone."},{"speaker":"[bryan_boorstein]","startTime":1190.535,"endTime":1198.54,"body":"But what I found as I was googling the zones, especially when"},{"speaker":"[bryan_boorstein]","startTime":1198.58,"endTime":1206.405,"body":"I started googling Zone Two is that it was"},{"speaker":"[bryan_boorstein]","startTime":1198.58,"endTime":1206.405,"body":"pulling up a ton of information from the cycling world, and apparently"},{"speaker":"[bryan_boorstein]","startTime":1206.485,"endTime":1214.591,"body":"they use six zones, So the confusing part here"},{"speaker":"[bryan_boorstein]","startTime":1206.485,"endTime":1214.591,"body":"is that when you talk about zone two in the way that I'm going"},{"speaker":"[bryan_boorstein]","startTime":1214.631,"endTime":1223.416,"body":"to talk about it, it's one way, but when you"},{"speaker":"[bryan_boorstein]","startTime":1214.631,"endTime":1223.416,"body":"talk about zone two on the sixth zone system, zone two is about"},{"speaker":"[bryan_boorstein]","startTime":1223.557,"endTime":1231.242,"body":"ten percent easier than what I'm going to talk"},{"speaker":"[bryan_boorstein]","startTime":1223.557,"endTime":1231.242,"body":"about zone to as Um. And so I think there actually is confusion"},{"speaker":"[bryan_boorstein]","startTime":1231.322,"endTime":1235.745,"body":"around that because I've even heard people"},{"speaker":"[bryan_boorstein]","startTime":1231.322,"endTime":1235.745,"body":"in the Paragon Facebook group being like No Zone Two is just"},{"speaker":"[bryan_boorstein]","startTime":1235.825,"endTime":1240.148,"body":"barely above walking, and other people being"},{"speaker":"[bryan_boorstein]","startTime":1235.825,"endTime":1240.148,"body":"like No Zone Two Is like pretty miserable. You have to do it"},{"speaker":"[bryan_boorstein]","startTime":1240.188,"endTime":1249.654,"body":"for an hour type thing, and I kind of fall"},{"speaker":"[bryan_boorstein]","startTime":1240.188,"endTime":1249.654,"body":"more on the side of zone to being moderately difficult than on"},{"speaker":"[bryan_boorstein]","startTime":1249.714,"endTime":1254.918,"body":"the side of zone to being easier. And so I"},{"speaker":"[bryan_boorstein]","startTime":1249.714,"endTime":1254.918,"body":"think that's just that distinction between whether you're using"},{"speaker":"[bryan_boorstein]","startTime":1254.998,"endTime":1260.302,"body":"the six zone system or the five zone system,"},{"speaker":"[bryan_boorstein]","startTime":1254.998,"endTime":1260.302,"body":"as we're talking about this, so just as we go through this today,"},{"speaker":"[bryan_boorstein]","startTime":1260.462,"endTime":1265.925,"body":"I will be referring to this as as the Five"},{"speaker":"[bryan_boorstein]","startTime":1260.462,"endTime":1265.925,"body":"One system. Have you? Are you familiar with that distinction"},{"speaker":"[bryan_boorstein]","startTime":1266.045,"endTime":1267.186,"body":"or had you not heard of that?"},{"speaker":"[aaron_straker]","startTime":1267.18,"endTime":1275.572,"body":"Yeah, I saw it, but I mean the overwhelming majority"},{"speaker":"[aaron_straker]","startTime":1267.18,"endTime":1275.572,"body":"of everything that I've read in like look at. it's the five zone"},{"speaker":"[aaron_straker]","startTime":1275.652,"endTime":1280.498,"body":"system. Like the watches and things I've seen"},{"speaker":"[aaron_straker]","startTime":1275.652,"endTime":1280.498,"body":"are still all using the five zones."},{"speaker":"[bryan_boorstein]","startTime":1281.467,"endTime":1287.711,"body":"So I actually think the garment and I'm not"},{"speaker":"[bryan_boorstein]","startTime":1281.467,"endTime":1287.711,"body":"a hundred percent share on this, but Laura might coo a paragon."},{"speaker":"[aaron_straker]","startTime":1288.011,"endTime":1288.4,"body":"Hm,"},{"speaker":"[bryan_boorstein]","startTime":1288.291,"endTime":1296.096,"body":"She. She was pointing out how her zone too"},{"speaker":"[bryan_boorstein]","startTime":1288.291,"endTime":1296.096,"body":"had her heart rate between. Like might be butchering this, but"},{"speaker":"[bryan_boorstein]","startTime":1296.136,"endTime":1301.86,"body":"it was something like one ten to one, twenty"},{"speaker":"[bryan_boorstein]","startTime":1296.136,"endTime":1301.86,"body":"nine or something like that, which, for a twenty nine year old"},{"speaker":"[bryan_boorstein]","startTime":1301.9,"endTime":1309.105,"body":"she's twenty nine. That should be a zona above"},{"speaker":"[bryan_boorstein]","startTime":1301.9,"endTime":1309.105,"body":"that. so I think that the default for the garment was set for"},{"speaker":"[bryan_boorstein]","startTime":1309.205,"endTime":1312.402,"body":"zone to to be much Your pace. What is your"},{"speaker":"[bryan_boorstein]","startTime":1309.205,"endTime":1312.402,"body":"show?"},{"speaker":"[aaron_straker]","startTime":1312.56,"endTime":1320.431,"body":"My zone two and my garment is one twelve to one"},{"speaker":"[aaron_straker]","startTime":1312.56,"endTime":1320.431,"body":"thirty, which"},{"speaker":"[bryan_boorstein]","startTime":1320.328,"endTime":1320.488,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1320.491,"endTime":1320.591,"body":"is"},{"speaker":"[bryan_boorstein]","startTime":1320.589,"endTime":1320.649,"body":"so"},{"speaker":"[aaron_straker]","startTime":1320.631,"endTime":1320.751,"body":"like"},{"speaker":"[bryan_boorstein]","startTime":1320.709,"endTime":1320.91,"body":"that's"},{"speaker":"[aaron_straker]","startTime":1320.831,"endTime":1320.871,"body":"an"},{"speaker":"[bryan_boorstein]","startTime":1321.051,"endTime":1321.834,"body":"also too easy."},{"speaker":"[aaron_straker]","startTime":1321.893,"endTime":1322.854,"body":"easier. However,"},{"speaker":"[bryan_boorstein]","startTime":1322.457,"endTime":1322.638,"body":"That's"},{"speaker":"[aaron_straker]","startTime":1323.275,"endTime":1323.956,"body":"it's calling my"},{"speaker":"[bryan_boorstein]","startTime":1323.924,"endTime":1324.125,"body":"yeah."},{"speaker":"[aaron_straker]","startTime":1324.076,"endTime":1326.379,"body":"zone five, one sixty seven and above,"},{"speaker":"[bryan_boorstein]","startTime":1328.127,"endTime":1331.109,"body":"So it is a five zone system that just seems"},{"speaker":"[bryan_boorstein]","startTime":1328.127,"endTime":1331.109,"body":"to be shifted back a little"},{"speaker":"[aaron_straker]","startTime":1331.082,"endTime":1331.425,"body":"Shifted"},{"speaker":"[bryan_boorstein]","startTime":1331.129,"endTime":1331.589,"body":"bit or whatever."},{"speaker":"[aaron_straker]","startTime":1331.506,"endTime":1332.212,"body":"down a little bit."},{"speaker":"[bryan_boorstein]","startTime":1333.23,"endTime":1339.875,"body":"Slightly. That's interesting. so either way,"},{"speaker":"[bryan_boorstein]","startTime":1333.23,"endTime":1339.875,"body":"there is definitely some variance there and so maybe check your"},{"speaker":"[bryan_boorstein]","startTime":1339.915,"endTime":1345.919,"body":"device and stuff like that, but I'm going to"},{"speaker":"[bryan_boorstein]","startTime":1339.915,"endTime":1345.919,"body":"go through a ton of ways here that we can assess zone to as I"},{"speaker":"[bryan_boorstein]","startTime":1346.039,"endTime":1355.785,"body":"describe it, without having to worry about"},{"speaker":"[bryan_boorstein]","startTime":1346.039,"endTime":1355.785,"body":"what your watch tells you anyways. Okay, so why? what? what are"},{"speaker":"[bryan_boorstein]","startTime":1355.825,"endTime":1364.571,"body":"the distinctions? Right? Zone Two is generally"},{"speaker":"[bryan_boorstein]","startTime":1355.825,"endTime":1364.571,"body":"a sustainable output that is usually within the range of forty"},{"speaker":"[bryan_boorstein]","startTime":1364.651,"endTime":1370.375,"body":"five to ninety minutes. So it's It's quite"},{"speaker":"[bryan_boorstein]","startTime":1364.651,"endTime":1370.375,"body":"long. and if you're going to sustain something for ninety minutes"},{"speaker":"[bryan_boorstein]","startTime":1370.575,"endTime":1376.199,"body":"or forty five minutes, it has to be sustainable."},{"speaker":"[bryan_boorstein]","startTime":1370.575,"endTime":1376.199,"body":"Like if you're pushing hard for forty five minutes, then it's"},{"speaker":"[bryan_boorstein]","startTime":1376.239,"endTime":1381.383,"body":"probably not something you can sustain for"},{"speaker":"[bryan_boorstein]","startTime":1376.239,"endTime":1381.383,"body":"ninety minutes, but you should be able to sustain zone two for"},{"speaker":"[bryan_boorstein]","startTime":1381.443,"endTime":1387.367,"body":"forty five to ninety minutes, meaning it's"},{"speaker":"[bryan_boorstein]","startTime":1381.443,"endTime":1387.367,"body":"not your all day sustainable pace like you couldn't go walk home"},{"speaker":"[bryan_boorstein]","startTime":1387.427,"endTime":1395.572,"body":"Arathon and be like I was in zone two, but"},{"speaker":"[bryan_boorstein]","startTime":1387.427,"endTime":1395.572,"body":"at the same time you're also not pushing so hard that you can't"},{"speaker":"[bryan_boorstein]","startTime":1395.672,"endTime":1400.375,"body":"sustain it for at least ninety minutes, so"},{"speaker":"[bryan_boorstein]","startTime":1395.672,"endTime":1400.375,"body":"I think that that's an important distinction there, whereas when"},{"speaker":"[bryan_boorstein]","startTime":1400.435,"endTime":1407.52,"body":"we're talking about zone five, we're talking"},{"speaker":"[bryan_boorstein]","startTime":1400.435,"endTime":1407.52,"body":"about getting your heart rate up to above ninety percent of your"},{"speaker":"[bryan_boorstein]","startTime":1407.74,"endTime":1413.364,"body":"age predicted maximum, or if you knew your"},{"speaker":"[bryan_boorstein]","startTime":1407.74,"endTime":1413.364,"body":"actual maximum, that would obviously be better than your age"},{"speaker":"[bryan_boorstein]","startTime":1413.464,"endTime":1420.068,"body":"predicted maximum. but age predicted maximum"},{"speaker":"[bryan_boorstein]","startTime":1413.464,"endTime":1420.068,"body":"being to twenty mine Your age. so for me that would be one eighty"},{"speaker":"[bryan_boorstein]","startTime":1420.148,"endTime":1427.093,"body":"would be my my maximum heart rate. I have actually"},{"speaker":"[bryan_boorstein]","startTime":1420.148,"endTime":1427.093,"body":"seen my heart rat on my watch get up into the high one seventies"},{"speaker":"[bryan_boorstein]","startTime":1427.613,"endTime":1436.839,"body":"many times from just biking up a hill. Um,"},{"speaker":"[bryan_boorstein]","startTime":1427.613,"endTime":1436.839,"body":"so my guest is that my actual max heart rate is probably slightly"},{"speaker":"[bryan_boorstein]","startTime":1436.94,"endTime":1441.623,"body":"above one eight. Like if I were to do a twenty"},{"speaker":"[bryan_boorstein]","startTime":1436.94,"endTime":1441.623,"body":"second air dine sprint, like as hard as I could possibly go."},{"speaker":"[bryan_boorstein]","startTime":1442.203,"endTime":1447.527,"body":"I think it would get above one eighty. I don't"},{"speaker":"[bryan_boorstein]","startTime":1442.203,"endTime":1447.527,"body":"know that for sure, because I haven't seen it, but I think That"},{"speaker":"[bryan_boorstein]","startTime":1447.567,"endTime":1452.611,"body":"that would be kind of some cool information"},{"speaker":"[bryan_boorstein]","startTime":1447.567,"endTime":1452.611,"body":"for people to have if you want to get on the air line and do"},{"speaker":"[bryan_boorstein]","startTime":1452.651,"endTime":1458.897,"body":"that. I also would say that from my experience,"},{"speaker":"[bryan_boorstein]","startTime":1452.651,"endTime":1458.897,"body":"your heart rate doesn't peak after the first twenty second interval."},{"speaker":"[bryan_boorstein]","startTime":1459.297,"endTime":1466.023,"body":"It usually probably takes three or four intervals"},{"speaker":"[bryan_boorstein]","startTime":1459.297,"endTime":1466.023,"body":"for you to actually reach that maximum, so you may have to do"},{"speaker":"[bryan_boorstein]","startTime":1466.083,"endTime":1466.904,"body":"it a couple of times."},{"speaker":"[aaron_straker]","startTime":1466.7,"endTime":1467.7,"body":"M. Hm."},{"speaker":"[bryan_boorstein]","startTime":1467.885,"endTime":1469.526,"body":"Any any thoughts on any of that, Aaron?"},{"speaker":"[aaron_straker]","startTime":1469.82,"endTime":1475.984,"body":"Yeah, what I thought was the first thing I thought"},{"speaker":"[aaron_straker]","startTime":1469.82,"endTime":1475.984,"body":"was, It was quite interesting Is like. I wonder like how are"},{"speaker":"[aaron_straker]","startTime":1476.024,"endTime":1481.488,"body":"people finding there like Max Hart and I understand"},{"speaker":"[aaron_straker]","startTime":1476.024,"endTime":1481.488,"body":"the prediction and stuff like that, but I mean, if you think"},{"speaker":"[aaron_straker]","startTime":1481.548,"endTime":1487.672,"body":"about it, it's kind of like, kind of like a little"},{"speaker":"[aaron_straker]","startTime":1481.548,"endTime":1487.672,"body":"bit scary. right Like how? What when does it? When does like?"},{"speaker":"[aaron_straker]","startTime":1487.912,"endTime":1493.736,"body":"the quest for the maximum become very dangerous"},{"speaker":"[aaron_straker]","startTime":1487.912,"endTime":1493.736,"body":"To pursue some sort of thing."},{"speaker":"[bryan_boorstein]","startTime":1493.712,"endTime":1493.895,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1495.517,"endTime":1501.661,"body":"Just because like, kind of like jumping back"},{"speaker":"[aaron_straker]","startTime":1495.517,"endTime":1501.661,"body":"to what I was saying. Like Following my ship to a T. And that"},{"speaker":"[aaron_straker]","startTime":1501.741,"endTime":1506.905,"body":"includes my cardiosession, and it beats me into"},{"speaker":"[aaron_straker]","startTime":1501.741,"endTime":1506.905,"body":"the ground each week. But like part of the goal is like, Hey,"},{"speaker":"[aaron_straker]","startTime":1507.065,"endTime":1514.89,"body":"try and spike. you know the heart rate. Um, I"},{"speaker":"[aaron_straker]","startTime":1507.065,"endTime":1514.89,"body":"feel awful. I mean, it feels absolutely absolutely awful and"},{"speaker":"[aaron_straker]","startTime":1514.91,"endTime":1521.314,"body":"I'm only getting into the one seventy four, one,"},{"speaker":"[aaron_straker]","startTime":1514.91,"endTime":1521.314,"body":"seventy five M. And that is me trying as hard as I can and I"},{"speaker":"[aaron_straker]","startTime":1521.414,"endTime":1525.917,"body":"feel absolutely horrible. So I was"},{"speaker":"[bryan_boorstein]","startTime":1525.889,"endTime":1526.172,"body":"But you're"},{"speaker":"[aaron_straker]","startTime":1526.037,"endTime":1526.217,"body":"thought"},{"speaker":"[bryan_boorstein]","startTime":1526.212,"endTime":1527.303,"body":"on a stair stepper, right."},{"speaker":"[aaron_straker]","startTime":1527.758,"endTime":1529.019,"body":"I'm on a salt bike."},{"speaker":"[bryan_boorstein]","startTime":1530.308,"endTime":1531.495,"body":"Oh, I thought you were on a stair step"},{"speaker":"[aaron_straker]","startTime":1531.52,"endTime":1531.621,"body":"No,"},{"speaker":"[bryan_boorstein]","startTime":1531.635,"endTime":1532.219,"body":"because you mentioned"},{"speaker":"[aaron_straker]","startTime":1532.062,"endTime":1532.202,"body":"when"},{"speaker":"[bryan_boorstein]","startTime":1532.259,"endTime":1532.36,"body":"that"},{"speaker":"[aaron_straker]","startTime":1532.262,"endTime":1532.362,"body":"I'm"},{"speaker":"[bryan_boorstein]","startTime":1532.4,"endTime":1532.601,"body":"being"},{"speaker":"[aaron_straker]","startTime":1532.422,"endTime":1532.623,"body":"doing"},{"speaker":"[bryan_boorstein]","startTime":1532.661,"endTime":1532.822,"body":"your"},{"speaker":"[aaron_straker]","startTime":1532.663,"endTime":1532.964,"body":"like my,"},{"speaker":"[bryan_boorstein]","startTime":1532.883,"endTime":1533.305,"body":"preferred"},{"speaker":"[aaron_straker]","startTime":1533.164,"endTime":1538.696,"body":"my cardio like my hit, I'm doing almost exclusively"},{"speaker":"[aaron_straker]","startTime":1533.164,"endTime":1538.696,"body":"on on the assault bike or Air Nine fan."},{"speaker":"[bryan_boorstein]","startTime":1538.731,"endTime":1539.038,"body":"Gotcha"},{"speaker":"[aaron_straker]","startTime":1538.796,"endTime":1539.377,"body":"like whatever,"},{"speaker":"[bryan_boorstein]","startTime":1541.507,"endTime":1546.17,"body":"Cool. Yeah, because I was going to say like,"},{"speaker":"[bryan_boorstein]","startTime":1541.507,"endTime":1546.17,"body":"as we get into zone five, I'm going to talk about different types"},{"speaker":"[bryan_boorstein]","startTime":1546.23,"endTime":1548.952,"body":"of equipment that are better or worse for for"},{"speaker":"[bryan_boorstein]","startTime":1546.23,"endTime":1548.952,"body":"each purpose."},{"speaker":"[aaron_straker]","startTime":1549.007,"endTime":1549.13,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1549.672,"endTime":1555.336,"body":"and obviously, for zone five we want something"},{"speaker":"[bryan_boorstein]","startTime":1549.672,"endTime":1555.336,"body":"with super fast turnover, And so if you're doing a stairsteper,"},{"speaker":"[bryan_boorstein]","startTime":1555.356,"endTime":1557.617,"body":"you're already limited by how quickly you can"},{"speaker":"[bryan_boorstein]","startTime":1555.356,"endTime":1557.617,"body":"move,"},{"speaker":"[aaron_straker]","startTime":1558.032,"endTime":1558.3,"body":"Hm,"},{"speaker":"[bryan_boorstein]","startTime":1558.858,"endTime":1563.481,"body":"but a bike with with hand with arms that move"},{"speaker":"[bryan_boorstein]","startTime":1558.858,"endTime":1563.481,"body":"as well, is obviously going to be the number one tool there."},{"speaker":"[bryan_boorstein]","startTime":1564.682,"endTime":1572.828,"body":"So with that distinction out of the way between"},{"speaker":"[bryan_boorstein]","startTime":1564.682,"endTime":1572.828,"body":"zone two and zone five, Essentially Why zone to like? What is"},{"speaker":"[bryan_boorstein]","startTime":1572.908,"endTime":1578.031,"body":"the benefit of zone to? what's the benefit"},{"speaker":"[bryan_boorstein]","startTime":1572.908,"endTime":1578.031,"body":"of kind of going slow? Sustainable and just that monotonous misery."},{"speaker":"[bryan_boorstein]","startTime":1578.151,"endTime":1587.898,"body":"right, Um? And it comes down to our mitocondria,"},{"speaker":"[bryan_boorstein]","startTime":1578.151,"endTime":1587.898,"body":"and so our mitocondrio function in our body controls a lot of"},{"speaker":"[bryan_boorstein]","startTime":1587.978,"endTime":1598.264,"body":"things, specifically the ability to use fat"},{"speaker":"[bryan_boorstein]","startTime":1587.978,"endTime":1598.264,"body":"or glucose as an energy source. and when you have mitocandria"},{"speaker":"[bryan_boorstein]","startTime":1598.365,"endTime":1609.512,"body":"that increase in both number, function And"},{"speaker":"[bryan_boorstein]","startTime":1598.365,"endTime":1609.512,"body":"flexibility, your body can more easily convert glucose into fats"},{"speaker":"[bryan_boorstein]","startTime":1609.652,"endTime":1618.358,"body":"and then into a t. P. So you have a much more"},{"speaker":"[bryan_boorstein]","startTime":1609.652,"endTime":1618.358,"body":"efficient metabolic system, and then, over the course of time"},{"speaker":"[bryan_boorstein]","startTime":1619.919,"endTime":1627.644,"body":"as your mitogandria improve in function, flexibility"},{"speaker":"[bryan_boorstein]","startTime":1619.919,"endTime":1627.644,"body":"and number, it will have a direct effect on the accumulation"},{"speaker":"[bryan_boorstein]","startTime":1627.724,"endTime":1632.273,"body":"of metabolic disease as we age. Anything to"},{"speaker":"[bryan_boorstein]","startTime":1627.724,"endTime":1632.273,"body":"add to Any of that description."},{"speaker":"[aaron_straker]","startTime":1633.12,"endTime":1633.621,"body":"No, I mean"},{"speaker":"[bryan_boorstein]","startTime":1633.763,"endTime":1633.944,"body":"Cool."},{"speaker":"[aaron_straker]","startTime":1633.861,"endTime":1639.311,"body":"it, you pretty much obviously hit the nail on"},{"speaker":"[aaron_straker]","startTime":1633.861,"endTime":1639.311,"body":"the head well with the defining it, but it's just that it helps"},{"speaker":"[aaron_straker]","startTime":1639.371,"endTime":1642.637,"body":"you become more efficient at things you want"},{"speaker":"[aaron_straker]","startTime":1639.371,"endTime":1642.637,"body":"to be efficient at doing."},{"speaker":"[bryan_boorstein]","startTime":1644.027,"endTime":1652.692,"body":"Yeah, and so it's not that zone five doesn't"},{"speaker":"[bryan_boorstein]","startTime":1644.027,"endTime":1652.692,"body":"increase mitocondrio function, but it primarily does it within"},{"speaker":"[bryan_boorstein]","startTime":1652.853,"endTime":1660.918,"body":"fast twitch muscle, and zone to does it more"},{"speaker":"[bryan_boorstein]","startTime":1652.853,"endTime":1660.918,"body":"systemically and in slow twitch muscle. And when you think about"},{"speaker":"[bryan_boorstein]","startTime":1661.398,"endTime":1668.163,"body":"we as humans, and especially as we age, we"},{"speaker":"[bryan_boorstein]","startTime":1661.398,"endTime":1668.163,"body":"have less and less and less time spent in that explosive fast"},{"speaker":"[bryan_boorstein]","startTime":1668.243,"endTime":1674.507,"body":"twitch state. Not that we don't want to continue"},{"speaker":"[bryan_boorstein]","startTime":1668.243,"endTime":1674.507,"body":"to develop fast twitch muscle, which is Essentially what we do"},{"speaker":"[bryan_boorstein]","startTime":1674.547,"endTime":1681.972,"body":"with weight lifting. Um. but zone five and"},{"speaker":"[bryan_boorstein]","startTime":1674.547,"endTime":1681.972,"body":"weight lifting are much more similar in what the adaptations"},{"speaker":"[bryan_boorstein]","startTime":1682.012,"endTime":1688.636,"body":"that they're going to have on your body, whereas"},{"speaker":"[bryan_boorstein]","startTime":1682.012,"endTime":1688.636,"body":"zone two is going to be a completely different adaptation that"},{"speaker":"[bryan_boorstein]","startTime":1688.716,"endTime":1694.981,"body":"most people that lift weights just completely"},{"speaker":"[bryan_boorstein]","startTime":1688.716,"endTime":1694.981,"body":"ignore. So I think that's why a zone to gets such a big focus,"},{"speaker":"[bryan_boorstein]","startTime":1695.301,"endTime":1702.245,"body":"especially in the weight lifting community"},{"speaker":"[bryan_boorstein]","startTime":1695.301,"endTime":1702.245,"body":"these days, Um, so kind of with that definition out of the way"},{"speaker":"[bryan_boorstein]","startTime":1702.326,"endTime":1712.492,"body":"and the why M best equipment choices for zone"},{"speaker":"[bryan_boorstein]","startTime":1702.326,"endTime":1712.492,"body":"two, And for this one it's kind of the opposite of what you would"},{"speaker":"[bryan_boorstein]","startTime":1712.552,"endTime":1718.957,"body":"want for zone five, because in zone two you"},{"speaker":"[bryan_boorstein]","startTime":1712.552,"endTime":1718.957,"body":"want something that allows you to be sustainable and to remain"},{"speaker":"[bryan_boorstein]","startTime":1719.277,"endTime":1732.025,"body":"in a relatively tight output range. Um. So"},{"speaker":"[bryan_boorstein]","startTime":1719.277,"endTime":1732.025,"body":"for that reason, running and rowing are usually pretty poor choices"},{"speaker":"[bryan_boorstein]","startTime":1732.306,"endTime":1740.051,"body":"for people to try to do zone Two not because"},{"speaker":"[bryan_boorstein]","startTime":1732.306,"endTime":1740.051,"body":"inherently they're bad, but because most people are inefficient"},{"speaker":"[bryan_boorstein]","startTime":1740.151,"endTime":1749.637,"body":"runners are inefficient rowers and therefore"},{"speaker":"[bryan_boorstein]","startTime":1740.151,"endTime":1749.637,"body":"are going to be incapable of maintaining a five to ten beat per"},{"speaker":"[bryan_boorstein]","startTime":1749.677,"endTime":1757.442,"body":"minute heart rate zone output level throughout"},{"speaker":"[bryan_boorstein]","startTime":1749.677,"endTime":1757.442,"body":"the course of their forty five to ninety minute session, so using"},{"speaker":"[bryan_boorstein]","startTime":1757.522,"endTime":1767.012,"body":"something like an elyptical or a stationary"},{"speaker":"[bryan_boorstein]","startTime":1757.522,"endTime":1767.012,"body":"bike, are probably going to be Better tools to be able to maintain"},{"speaker":"[bryan_boorstein]","startTime":1767.073,"endTime":1772.062,"body":"consistent output. Have you experienced any"},{"speaker":"[bryan_boorstein]","startTime":1767.073,"endTime":1772.062,"body":"of that too? I mean, I know you and I both are poor runners,"},{"speaker":"[bryan_boorstein]","startTime":1772.162,"endTime":1772.342,"body":"but"},{"speaker":"[aaron_straker]","startTime":1775.441,"endTime":1780.724,"body":"The maintaining consistent constant output is"},{"speaker":"[aaron_straker]","startTime":1775.441,"endTime":1780.724,"body":"a really, really big. big part there"},{"speaker":"[bryan_boorstein]","startTime":1781.854,"endTime":1781.997,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1781.985,"endTime":1790.291,"body":"personally of really a simple way that I like"},{"speaker":"[aaron_straker]","startTime":1781.985,"endTime":1790.291,"body":"to frame it in what I have found works best with myself. Is main,"},{"speaker":"[aaron_straker]","startTime":1790.831,"endTime":1796.375,"body":"using a modality where you need to support your"},{"speaker":"[aaron_straker]","startTime":1790.831,"endTime":1796.375,"body":"own body weight, because that inherently provide some of its"},{"speaker":"[aaron_straker]","startTime":1796.515,"endTime":1804.04,"body":"own work personally. When I've tried to like"},{"speaker":"[aaron_straker]","startTime":1796.515,"endTime":1804.04,"body":"the zone to the zone To like how, Describing it, How Describe"},{"speaker":"[aaron_straker]","startTime":1804.1,"endTime":1810.144,"body":"it, Brian, which is you? Do you feel confident?"},{"speaker":"[aaron_straker]","startTime":1804.1,"endTime":1810.144,"body":"giving like a ball park heart rate range. For let's"},{"speaker":"[bryan_boorstein]","startTime":1810.148,"endTime":1810.288,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1810.204,"endTime":1810.344,"body":"say"},{"speaker":"[bryan_boorstein]","startTime":1810.389,"endTime":1812.417,"body":"so that's all part of my my outline."},{"speaker":"[aaron_straker]","startTime":1812.425,"endTime":1812.626,"body":"okay,"},{"speaker":"[bryan_boorstein]","startTime":1812.498,"endTime":1813.542,"body":"I was going to get into that."},{"speaker":"[aaron_straker]","startTime":1813.626,"endTime":1813.906,"body":"I won't."},{"speaker":"[bryan_boorstein]","startTime":1813.864,"endTime":1814.225,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1814.006,"endTime":1816.228,"body":"I won't. I won't glass over that, though I"},{"speaker":"[bryan_boorstein]","startTime":1816.233,"endTime":1816.459,"body":"Okay,"},{"speaker":"[aaron_straker]","startTime":1816.288,"endTime":1821.992,"body":"have found like using a stationary bike that"},{"speaker":"[aaron_straker]","startTime":1816.288,"endTime":1821.992,"body":"is just a spin bike, not with the handles as well like like an"},{"speaker":"[aaron_straker]","startTime":1822.052,"endTime":1829.957,"body":"air dine. I'm getting into that like lactatethreshold"},{"speaker":"[aaron_straker]","startTime":1822.052,"endTime":1829.957,"body":"lactic build up to try and get my heart rate up where it's like"},{"speaker":"[aaron_straker]","startTime":1830.437,"endTime":1835.942,"body":"a stair climber. With it, you can set the constant"},{"speaker":"[aaron_straker]","startTime":1830.437,"endTime":1835.942,"body":"pace for Lyptical. Something where you are supporting your body"},{"speaker":"[aaron_straker]","startTime":1836.002,"endTime":1837.264,"body":"weight is"},{"speaker":"[bryan_boorstein]","startTime":1837.646,"endTime":1837.667,"body":"M."},{"speaker":"[aaron_straker]","startTime":1838.145,"endTime":1844.553,"body":"a little bit more sustainable because you're"},{"speaker":"[aaron_straker]","startTime":1838.145,"endTime":1844.553,"body":"You're not pushing as hard to get into the target range Because"},{"speaker":"[aaron_straker]","startTime":1844.593,"endTime":1849.178,"body":"they are parts of those modalities that are inherently"},{"speaker":"[aaron_straker]","startTime":1844.593,"endTime":1849.178,"body":"more challenging of themselves."},{"speaker":"[bryan_boorstein]","startTime":1848.887,"endTime":1856.912,"body":"Yeah, no, that's a really really good point."},{"speaker":"[bryan_boorstein]","startTime":1848.887,"endTime":1856.912,"body":"and so specifically about the stationary bike. This is one that"},{"speaker":"[bryan_boorstein]","startTime":1857.012,"endTime":1863.356,"body":"I really struggle with and I didn't realize"},{"speaker":"[bryan_boorstein]","startTime":1857.012,"endTime":1863.356,"body":"how much I struggled with that to get my heart rate high enough"},{"speaker":"[bryan_boorstein]","startTime":1863.577,"endTime":1869.781,"body":"until I, I just sit on Kim's Peleton and do"},{"speaker":"[bryan_boorstein]","startTime":1863.577,"endTime":1869.781,"body":"an hour of pelatoning, which I discussed on the episode may be"},{"speaker":"[bryan_boorstein]","startTime":1869.821,"endTime":1878.567,"body":"a month ago or something, but basically what"},{"speaker":"[bryan_boorstein]","startTime":1869.821,"endTime":1878.567,"body":"I found was that my legs were burning so bad, because my arms"},{"speaker":"[bryan_boorstein]","startTime":1878.607,"endTime":1885.071,"body":"Aren't helping, so my legs have to essentially"},{"speaker":"[bryan_boorstein]","startTime":1878.607,"endTime":1885.071,"body":"do all of the work for the entire body to elevate my heart rate"},{"speaker":"[bryan_boorstein]","startTime":1885.151,"endTime":1891.915,"body":"up to the desired amount that I couldn't actually"},{"speaker":"[bryan_boorstein]","startTime":1885.151,"endTime":1891.915,"body":"get my heart rate high enough because my legs would fatigue first,"},{"speaker":"[bryan_boorstein]","startTime":1892.276,"endTime":1898.7,"body":"and I think from talking to other people, I"},{"speaker":"[bryan_boorstein]","startTime":1892.276,"endTime":1898.7,"body":"think that's mostly a me problem. It's a. It's an issue of the"},{"speaker":"[bryan_boorstein]","startTime":1898.74,"endTime":1904.284,"body":"fact that I think I just have always had really"},{"speaker":"[bryan_boorstein]","startTime":1898.74,"endTime":1904.284,"body":"fast twitched muscle fibre dominance in my lower body specifically,"},{"speaker":"[bryan_boorstein]","startTime":1905.124,"endTime":1915.611,"body":"and Um, Due to that, I just cle Lack date very"},{"speaker":"[bryan_boorstein]","startTime":1905.124,"endTime":1915.611,"body":"poorly, and so for me, I've found it much more effective to do"},{"speaker":"[bryan_boorstein]","startTime":1915.731,"endTime":1922.816,"body":"modalities for zone to where I can use both"},{"speaker":"[bryan_boorstein]","startTime":1915.731,"endTime":1922.816,"body":"my upper body and lower body Like rowing. I'm actually quite"},{"speaker":"[bryan_boorstein]","startTime":1922.856,"endTime":1927.419,"body":"an efficient rower. Through all those years"},{"speaker":"[bryan_boorstein]","startTime":1922.856,"endTime":1927.419,"body":"of cross fit, I kind of, I spent like an entire year trying to"},{"speaker":"[bryan_boorstein]","startTime":1927.459,"endTime":1935.084,"body":"learn how to row. And so it stuck with me."},{"speaker":"[bryan_boorstein]","startTime":1927.459,"endTime":1935.084,"body":"I'm a pretty good rower. Um, but like an air din bike at a moderate"},{"speaker":"[bryan_boorstein]","startTime":1935.164,"endTime":1943.51,"body":"pace or rowing seem to be more effect. If for"},{"speaker":"[bryan_boorstein]","startTime":1935.164,"endTime":1943.51,"body":"me then other modalities like I've even tried incline walking,"},{"speaker":"[bryan_boorstein]","startTime":1943.91,"endTime":1952.756,"body":"and I jack that thing up to like a twelve or"},{"speaker":"[bryan_boorstein]","startTime":1943.91,"endTime":1952.756,"body":"thirteen degree incline at a three point three speed and that"},{"speaker":"[bryan_boorstein]","startTime":1952.836,"endTime":1959.601,"body":"got my heart rate high enough as well, but"},{"speaker":"[bryan_boorstein]","startTime":1952.836,"endTime":1959.601,"body":"again my legs started burning because I wasn't able to also utilize"},{"speaker":"[bryan_boorstein]","startTime":1959.841,"endTime":1968.366,"body":"upper body output, so I think ultimately you"},{"speaker":"[bryan_boorstein]","startTime":1959.841,"endTime":1968.366,"body":"know, it's about finding the type of cardio equipment or source"},{"speaker":"[bryan_boorstein]","startTime":1968.587,"endTime":1975.011,"body":"That works best for you, using the metrics"},{"speaker":"[bryan_boorstein]","startTime":1968.587,"endTime":1975.011,"body":"that I'm going to describe below here to try and find that rate"},{"speaker":"[bryan_boorstein]","startTime":1975.051,"endTime":1984.137,"body":"for you. So ultimately the gold standard of"},{"speaker":"[bryan_boorstein]","startTime":1975.051,"endTime":1984.137,"body":"measuring zone two is lack date, and amazingly, I've had two"},{"speaker":"[bryan_boorstein]","startTime":1984.297,"endTime":1991.522,"body":"people that follow Brian's program go out and"},{"speaker":"[bryan_boorstein]","startTime":1984.297,"endTime":1991.522,"body":"buy lack date meters off Amazon. And now I feel like I need to"},{"speaker":"[bryan_boorstein]","startTime":1991.562,"endTime":1996.585,"body":"buy a lacdatemeter because the people that"},{"speaker":"[bryan_boorstein]","startTime":1991.562,"endTime":1996.585,"body":"are following my program are doing it before I even have one,"},{"speaker":"[bryan_boorstein]","startTime":1997.846,"endTime":2002.109,"body":"so I think that As soon as I get to San Diego,"},{"speaker":"[bryan_boorstein]","startTime":1997.846,"endTime":2002.109,"body":"I'm going to buy one and have it shipped out there so that I"},{"speaker":"[bryan_boorstein]","startTime":2002.169,"endTime":2009.214,"body":"can have that data as well. You guys know I"},{"speaker":"[bryan_boorstein]","startTime":2002.169,"endTime":2009.214,"body":"love data, but essentially when it comes to lactate from what"},{"speaker":"[bryan_boorstein]","startTime":2009.274,"endTime":2015.298,"body":"I understand at rest, So if you just wake up"},{"speaker":"[bryan_boorstein]","startTime":2009.274,"endTime":2015.298,"body":"in the morning and you get out of bed and you prick your finger,"},{"speaker":"[bryan_boorstein]","startTime":2016.098,"endTime":2023.783,"body":"a healthy individual without metabolic disease,"},{"speaker":"[bryan_boorstein]","startTime":2016.098,"endTime":2023.783,"body":"their lactate should be somewhere between point seven and one"},{"speaker":"[bryan_boorstein]","startTime":2023.863,"endTime":2033.55,"body":"point O. at rest, and when you're doing Zone"},{"speaker":"[bryan_boorstein]","startTime":2023.863,"endTime":2033.55,"body":"two you want it to be between one point seven and two point."},{"speaker":"[bryan_boorstein]","startTime":2033.59,"endTime":2042.776,"body":"Though, so it's really only double what is"},{"speaker":"[bryan_boorstein]","startTime":2033.59,"endTime":2042.776,"body":"at rest. Um, and the problem with pushing lack date higher than"},{"speaker":"[bryan_boorstein]","startTime":2042.916,"endTime":2050.221,"body":"two is that that apparently is the point where"},{"speaker":"[bryan_boorstein]","startTime":2042.916,"endTime":2050.221,"body":"it becomes a runaway train. So if you say, say, your Lac date"},{"speaker":"[bryan_boorstein]","startTime":2050.281,"endTime":2054.364,"body":"is two point two, two point three, two point"},{"speaker":"[bryan_boorstein]","startTime":2050.281,"endTime":2054.364,"body":"four like that, and you're like, Oh, I'm really close. It's cool."},{"speaker":"[bryan_boorstein]","startTime":2054.404,"endTime":2061.108,"body":"I'm just barely above it. You know well then"},{"speaker":"[bryan_boorstein]","startTime":2054.404,"endTime":2061.108,"body":"that begins to clip, So it becomes two point five than two point"},{"speaker":"[bryan_boorstein]","startTime":2061.228,"endTime":2067.0119999999997,"body":"six and two point six seven. and that it's"},{"speaker":"[bryan_boorstein]","startTime":2061.228,"endTime":2067.0119999999997,"body":"out of your control. It's just our. Because you're above two."},{"speaker":"[bryan_boorstein]","startTime":2067.192,"endTime":2075.578,"body":"it becomes this like exponential increase that"},{"speaker":"[bryan_boorstein]","startTime":2067.192,"endTime":2075.578,"body":"becomes a runaway train of sorts. And so to specifically be sustainable,"},{"speaker":"[bryan_boorstein]","startTime":2075.718,"endTime":2083.163,"body":"you want to be between that one point seven"},{"speaker":"[bryan_boorstein]","startTime":2075.718,"endTime":2083.163,"body":"and two point o mill per leader. Um, I don't actually know and"},{"speaker":"[bryan_boorstein]","startTime":2083.203,"endTime":2090.027,"body":"I'm very curious because I think I'm doing"},{"speaker":"[bryan_boorstein]","startTime":2083.203,"endTime":2090.027,"body":"a sustainable output, but maybe Am on that runaway train like"},{"speaker":"[bryan_boorstein]","startTime":2090.068,"endTime":2096.152,"body":"sometimes I get to forty five to sixty minutes"},{"speaker":"[bryan_boorstein]","startTime":2090.068,"endTime":2096.152,"body":"and I'm like so thankful that my cardio is over. I wonder if"},{"speaker":"[bryan_boorstein]","startTime":2096.392,"endTime":2104.417,"body":"I'm letting that train run away a little bit"},{"speaker":"[bryan_boorstein]","startTime":2096.392,"endTime":2104.417,"body":"on me. Um, so I am excited to try that and get like a super super"},{"speaker":"[bryan_boorstein]","startTime":2104.557,"endTime":2109.14,"body":"accurate. but for people that aren't going"},{"speaker":"[bryan_boorstein]","startTime":2104.557,"endTime":2109.14,"body":"to go on Amazon and buy a lack date meter and prick their finger,"},{"speaker":"[bryan_boorstein]","startTime":2109.701,"endTime":2114.544,"body":"because there are a number of precautions that"},{"speaker":"[bryan_boorstein]","startTime":2109.701,"endTime":2114.544,"body":"you need to take when doing that, such as it needs to be within"},{"speaker":"[bryan_boorstein]","startTime":2114.704,"endTime":2121.328,"body":"thirty seconds of finishing exercise, or it"},{"speaker":"[bryan_boorstein]","startTime":2114.704,"endTime":2121.328,"body":"needs to be mid exercise And you need to have a completely clean"},{"speaker":"[bryan_boorstein]","startTime":2121.408,"endTime":2129.754,"body":"hand, because apparently lack date settles"},{"speaker":"[bryan_boorstein]","startTime":2121.408,"endTime":2129.754,"body":"on your skin, and you can get an error reading if you try to"},{"speaker":"[bryan_boorstein]","startTime":2129.794,"endTime":2134.877,"body":"break your finger without cleaning it with"},{"speaker":"[bryan_boorstein]","startTime":2129.794,"endTime":2134.877,"body":"soap and hot water, which makes that kind of a difficult proposition"},{"speaker":"[bryan_boorstein]","startTime":2134.937,"endTime":2139.0,"body":"to be like Okay. I have thirty seconds when"},{"speaker":"[bryan_boorstein]","startTime":2134.937,"endTime":2139.0,"body":"I finished my exercise, but I also have to clean my hands with"},{"speaker":"[bryan_boorstein]","startTime":2139.04,"endTime":2146.965,"body":"soapy water. It's a bit challenging. so something"},{"speaker":"[bryan_boorstein]","startTime":2139.04,"endTime":2146.965,"body":"I'll kind of have to figure out as the time comes, but using"},{"speaker":"[bryan_boorstein]","startTime":2147.065,"endTime":2155.671,"body":"more crude metrics Of determining your zone"},{"speaker":"[bryan_boorstein]","startTime":2147.065,"endTime":2155.671,"body":"to the most crude would probably be what they call a stressed"},{"speaker":"[bryan_boorstein]","startTime":2155.791,"endTime":2161.995,"body":"conversation. But it's not like you can have"},{"speaker":"[bryan_boorstein]","startTime":2155.791,"endTime":2161.995,"body":"different levels of stressed conversation And I realized this"},{"speaker":"[bryan_boorstein]","startTime":2162.035,"endTime":2169.0,"body":"when I was talking to again, Laura from from"},{"speaker":"[bryan_boorstein]","startTime":2162.035,"endTime":2169.0,"body":"Paragon, and she goes on these. She does fourteen ers around"},{"speaker":"[bryan_boorstein]","startTime":2169.06,"endTime":2174.924,"body":"Colorado, these big hikes that take three or"},{"speaker":"[bryan_boorstein]","startTime":2169.06,"endTime":2174.924,"body":"four hours, and she talks through them the entire time, but when"},{"speaker":"[bryan_boorstein]","startTime":2174.964,"endTime":2180.228,"body":"she looks at her watch at the end it's showing"},{"speaker":"[bryan_boorstein]","startTime":2174.964,"endTime":2180.228,"body":"her that she's in zone three And zone for the whole time, so"},{"speaker":"[bryan_boorstein]","startTime":2180.348,"endTime":2187.152,"body":"she's able to talk through zone three and zone"},{"speaker":"[bryan_boorstein]","startTime":2180.348,"endTime":2187.152,"body":"four, which makes that a difficult metric. If you just say a"},{"speaker":"[bryan_boorstein]","startTime":2187.292,"endTime":2194.437,"body":"stressed conversation, so it should be a stressed"},{"speaker":"[bryan_boorstein]","startTime":2187.292,"endTime":2194.437,"body":"conversation with no gasping and with clear enunciation of all"},{"speaker":"[bryan_boorstein]","startTime":2194.517,"endTime":2201.142,"body":"words. So essentially the idea being that you"},{"speaker":"[bryan_boorstein]","startTime":2194.517,"endTime":2201.142,"body":"could be on a business call or on a podcast And it's just like"},{"speaker":"[bryan_boorstein]","startTime":2201.162,"endTime":2205.805,"body":"you let them know in the beginning like Hey,"},{"speaker":"[bryan_boorstein]","startTime":2201.162,"endTime":2205.805,"body":"I'm going to be doing zone two while we do this podcast. But"},{"speaker":"[bryan_boorstein]","startTime":2205.865,"endTime":2211.528,"body":"like you can still do it, you can still get"},{"speaker":"[bryan_boorstein]","startTime":2205.865,"endTime":2211.528,"body":"all Your points across. It's just they're going to know that"},{"speaker":"[bryan_boorstein]","startTime":2211.609,"endTime":2216.832,"body":"you're probably exercising while you're doing"},{"speaker":"[bryan_boorstein]","startTime":2211.609,"endTime":2216.832,"body":"it so slightly above. Just like walking and talking. You know."},{"speaker":"[bryan_boorstein]","startTime":2217.913,"endTime":2224.517,"body":"Um, so that would be like a super crude way"},{"speaker":"[bryan_boorstein]","startTime":2217.913,"endTime":2224.517,"body":"of assessing it, And then a slightly less crude way would be"},{"speaker":"[bryan_boorstein]","startTime":2224.717,"endTime":2232.222,"body":"to take one eighty minus your age. So remember"},{"speaker":"[bryan_boorstein]","startTime":2224.717,"endTime":2232.222,"body":"the age predicted max heart rate was to twenty minus your age."},{"speaker":"[bryan_boorstein]","startTime":2232.663,"endTime":2239.447,"body":"So now we're taking one eighty minus your age,"},{"speaker":"[bryan_boorstein]","startTime":2232.663,"endTime":2239.447,"body":"And then what you want to do is discount that five To ten beats"},{"speaker":"[bryan_boorstein]","startTime":2239.567,"endTime":2245.971,"body":"per minute if you are in poor cardioofascular"},{"speaker":"[bryan_boorstein]","startTime":2239.567,"endTime":2245.971,"body":"shape, and you'll want to increase that five to ten beats per"},{"speaker":"[bryan_boorstein]","startTime":2246.011,"endTime":2254.037,"body":"minute if you're in good cardioofvascular shape,"},{"speaker":"[bryan_boorstein]","startTime":2246.011,"endTime":2254.037,"body":"great cardi ascular shape. So for mine, one minus my age puts"},{"speaker":"[bryan_boorstein]","startTime":2254.117,"endTime":2261.522,"body":"me at one forty, and because I'm not in great"},{"speaker":"[bryan_boorstein]","startTime":2254.117,"endTime":2261.522,"body":"cardioofascular shape, I generally do my zone two around a hundred"},{"speaker":"[bryan_boorstein]","startTime":2261.582,"endTime":2267.906,"body":"and thirty five beats per minute, which is"},{"speaker":"[bryan_boorstein]","startTime":2261.582,"endTime":2267.906,"body":"going to be forty five, even though my age is forty, and that"},{"speaker":"[bryan_boorstein]","startTime":2267.966,"endTime":2274.31,"body":"tends to be God For me like I can, like I said,"},{"speaker":"[bryan_boorstein]","startTime":2267.966,"endTime":2274.31,"body":"Sustain that for an hour. I am always glad when my hour is up,"},{"speaker":"[bryan_boorstein]","startTime":2274.731,"endTime":2279.494,"body":"and I just don't know if that's because my"},{"speaker":"[bryan_boorstein]","startTime":2274.731,"endTime":2279.494,"body":"lack date is too high, or if it's because I just fucking hate"},{"speaker":"[bryan_boorstein]","startTime":2279.574,"endTime":2284.797,"body":"cardio and I'm just really thankful that my"},{"speaker":"[bryan_boorstein]","startTime":2279.574,"endTime":2284.797,"body":"hour is up, so I think the lack date will shed some light on"},{"speaker":"[bryan_boorstein]","startTime":2284.837,"endTime":2293.523,"body":"that if and when I end up getting one of those"},{"speaker":"[bryan_boorstein]","startTime":2284.837,"endTime":2293.523,"body":"lackdatemeters Um, another kind of way of doing this is to use"},{"speaker":"[bryan_boorstein]","startTime":2293.723,"endTime":2303.55,"body":"f t, P. and so f t, P stands for functional"},{"speaker":"[bryan_boorstein]","startTime":2293.723,"endTime":2303.55,"body":"threshold Power And functional threshold power is defined as"},{"speaker":"[bryan_boorstein]","startTime":2303.65,"endTime":2313.997,"body":"the hardest amount of effort you can do for"},{"speaker":"[bryan_boorstein]","startTime":2303.65,"endTime":2313.997,"body":"an hour, and it doesn't necessarily have to be sustainable. It's"},{"speaker":"[bryan_boorstein]","startTime":2314.157,"endTime":2322.142,"body":"just the most output that you can do for an"},{"speaker":"[bryan_boorstein]","startTime":2314.157,"endTime":2322.142,"body":"hour. I mean, and talk about miserable like I just imagine getting"},{"speaker":"[bryan_boorstein]","startTime":2322.182,"endTime":2329.327,"body":"on a rower or an assault bike and being like"},{"speaker":"[bryan_boorstein]","startTime":2322.182,"endTime":2329.327,"body":"My goal is to get as the highest wantage number I can An entire"},{"speaker":"[bryan_boorstein]","startTime":2329.447,"endTime":2336.872,"body":"hour. But because that's not reasonable for"},{"speaker":"[bryan_boorstein]","startTime":2329.447,"endTime":2336.872,"body":"most people to do, you can use the twenty minute f t, P test,"},{"speaker":"[bryan_boorstein]","startTime":2337.452,"endTime":2343.677,"body":"and then you discount that ten per cent. So"},{"speaker":"[bryan_boorstein]","startTime":2337.452,"endTime":2343.677,"body":"if you say that I can maintain that my my max output for twenty"},{"speaker":"[bryan_boorstein]","startTime":2343.737,"endTime":2351.422,"body":"minutes is two hundred and twenty watts, Say,"},{"speaker":"[bryan_boorstein]","startTime":2343.737,"endTime":2351.422,"body":"then you would discount that and say that your zone two, or rather"},{"speaker":"[bryan_boorstein]","startTime":2351.482,"endTime":2359.567,"body":"your f. t, P is two hundred, so f t, P is not"},{"speaker":"[bryan_boorstein]","startTime":2351.482,"endTime":2359.567,"body":"zone to f. T. P is the hardest you can Work for an hour. in an"},{"speaker":"[bryan_boorstein]","startTime":2359.787,"endTime":2369.174,"body":"unsustainable way. Zone two is going to be"},{"speaker":"[bryan_boorstein]","startTime":2359.787,"endTime":2369.174,"body":"a percentage of your f. t, p. M. so we'll just continue with"},{"speaker":"[bryan_boorstein]","startTime":2369.194,"endTime":2374.757,"body":"that example. Say your f t p is two hundred."},{"speaker":"[bryan_boorstein]","startTime":2369.194,"endTime":2374.757,"body":"So you did the f t P test, but you did the twenty minute version"},{"speaker":"[bryan_boorstein]","startTime":2374.837,"endTime":2379.641,"body":"and say you got two twenty as your wantage"},{"speaker":"[bryan_boorstein]","startTime":2374.837,"endTime":2379.641,"body":"output. You discount that ten per cent. You say your f t p is"},{"speaker":"[bryan_boorstein]","startTime":2379.721,"endTime":2386.505,"body":"two hundred, and then for your zone to work,"},{"speaker":"[bryan_boorstein]","startTime":2379.721,"endTime":2386.505,"body":"you would take eighty five to ninety five per cent of your f"},{"speaker":"[bryan_boorstein]","startTime":2386.585,"endTime":2393.91,"body":"t. P. So in this Using watts, two hundred watts"},{"speaker":"[bryan_boorstein]","startTime":2386.585,"endTime":2393.91,"body":"would be your f t. P. eighty five to ninety five per cent of"},{"speaker":"[bryan_boorstein]","startTime":2393.95,"endTime":2402.576,"body":"that would be one seventy to a hundred and"},{"speaker":"[bryan_boorstein]","startTime":2393.95,"endTime":2402.576,"body":"ninety watts that you essentially could sustain for that forty"},{"speaker":"[bryan_boorstein]","startTime":2402.636,"endTime":2411.602,"body":"five to ninety minute period. Um, and that"},{"speaker":"[bryan_boorstein]","startTime":2402.636,"endTime":2411.602,"body":"also tends to be pretty accurate. for me, I've done the twenty"},{"speaker":"[bryan_boorstein]","startTime":2411.682,"endTime":2420.368,"body":"minute test and I was just above two hundred,"},{"speaker":"[bryan_boorstein]","startTime":2411.682,"endTime":2420.368,"body":"so I do tend to maintain about one seventy As my watts that I"},{"speaker":"[bryan_boorstein]","startTime":2420.448,"endTime":2430.194,"body":"can do for zone to, Um, but unfortunately a"},{"speaker":"[bryan_boorstein]","startTime":2420.448,"endTime":2430.194,"body":"lot of machines don't have wattage. most bikes do, but most tread"},{"speaker":"[bryan_boorstein]","startTime":2430.254,"endTime":2435.558,"body":"mills do not Jordan. Lips, and I have been"},{"speaker":"[bryan_boorstein]","startTime":2430.254,"endTime":2435.558,"body":"communicating back and forth about this a lot because he's trying"},{"speaker":"[bryan_boorstein]","startTime":2435.598,"endTime":2441.722,"body":"to buy a treadmill for his house that has watts"},{"speaker":"[bryan_boorstein]","startTime":2435.598,"endTime":2441.722,"body":"on it, but only the commercial grade treadmills seem to have"},{"speaker":"[bryan_boorstein]","startTime":2441.802,"endTime":2447.086,"body":"watts. So you're talking about like three thousand"},{"speaker":"[bryan_boorstein]","startTime":2441.802,"endTime":2447.086,"body":"to six thousand dollars for a tread mill. Instead of you know"},{"speaker":"[bryan_boorstein]","startTime":2447.286,"endTime":2452.749,"body":"a simple at home, one You could get for six"},{"speaker":"[bryan_boorstein]","startTime":2447.286,"endTime":2452.749,"body":"hundred dollars or something like that. They don't seem to have"},{"speaker":"[bryan_boorstein]","startTime":2452.809,"endTime":2459.974,"body":"watts. So there, also, If you, if you use a"},{"speaker":"[bryan_boorstein]","startTime":2452.809,"endTime":2459.974,"body":"smart device a lot of times, they will have wattage output for"},{"speaker":"[bryan_boorstein]","startTime":2460.154,"endTime":2465.238,"body":"any activity you're doing. So it doesn't really"},{"speaker":"[bryan_boorstein]","startTime":2460.154,"endTime":2465.238,"body":"matter if the machine itself has the wattage output. It may be"},{"speaker":"[bryan_boorstein]","startTime":2465.298,"endTime":2473.183,"body":"available on your smart device, like on your"},{"speaker":"[bryan_boorstein]","startTime":2465.298,"endTime":2473.183,"body":"watch or your chest strap, or whatever. Um. But watts is a cool"},{"speaker":"[bryan_boorstein]","startTime":2473.263,"endTime":2482.229,"body":"metric because at least in the cycling world"},{"speaker":"[bryan_boorstein]","startTime":2473.263,"endTime":2482.229,"body":"and in the longevity world, They use the metric of watts per"},{"speaker":"[bryan_boorstein]","startTime":2482.449,"endTime":2493.977,"body":"kilo as defining metric for a your fitness,"},{"speaker":"[bryan_boorstein]","startTime":2482.449,"endTime":2493.977,"body":"but be your lack of fitness. Um, And so, when I first started"},{"speaker":"[bryan_boorstein]","startTime":2494.097,"endTime":2505.184,"body":"doing zone to training a number of months ago,"},{"speaker":"[bryan_boorstein]","startTime":2494.097,"endTime":2505.184,"body":"I could only hold just over one point five watts per kilo for"},{"speaker":"[bryan_boorstein]","startTime":2505.264,"endTime":2515.511,"body":"my zone two. And so if I weigh ninety key,"},{"speaker":"[bryan_boorstein]","startTime":2505.264,"endTime":2515.511,"body":"I was, I was holding one hundred and fifty, So that's actually"},{"speaker":"[bryan_boorstein]","startTime":2515.571,"endTime":2521.335,"body":"not quite just over one point five. It's maybe"},{"speaker":"[bryan_boorstein]","startTime":2515.571,"endTime":2521.335,"body":"more like one point seven or something like that, but from what"},{"speaker":"[bryan_boorstein]","startTime":2521.415,"endTime":2530.761,"body":"I understand, people that are prediabetic and"},{"speaker":"[bryan_boorstein]","startTime":2521.415,"endTime":2530.761,"body":"have you know fledgeling metabolic disease, they tend to be able"},{"speaker":"[bryan_boorstein]","startTime":2530.821,"endTime":2537.906,"body":"to hold one point five watzperkilo So that's"},{"speaker":"[bryan_boorstein]","startTime":2530.821,"endTime":2537.906,"body":"kind of like a bottom barrel number of output for somebody that's"},{"speaker":"[bryan_boorstein]","startTime":2538.046,"endTime":2544.49,"body":"not in Cardio vascular shape and has poor mitocondril"},{"speaker":"[bryan_boorstein]","startTime":2538.046,"endTime":2544.49,"body":"function. You're going to be at about one point five watts per"},{"speaker":"[bryan_boorstein]","startTime":2544.55,"endTime":2552.836,"body":"kilo, So since then now I'm up to about a hundred"},{"speaker":"[bryan_boorstein]","startTime":2544.55,"endTime":2552.836,"body":"and seventy watts, and I weigh just under ninety kilos, so I'm"},{"speaker":"[bryan_boorstein]","startTime":2552.896,"endTime":2559.801,"body":"actually now up to two watts per kilo, which"},{"speaker":"[bryan_boorstein]","startTime":2552.896,"endTime":2559.801,"body":"is significant improvement. and one of the coolest things about"},{"speaker":"[bryan_boorstein]","startTime":2559.861,"endTime":2567.726,"body":"cardio is that you really do see these adaptations"},{"speaker":"[bryan_boorstein]","startTime":2559.861,"endTime":2567.726,"body":"happen quite quickly, And so that's been. That's been really"},{"speaker":"[bryan_boorstein]","startTime":2567.826,"endTime":2576.232,"body":"cool for me Motivating. But if you do have"},{"speaker":"[bryan_boorstein]","startTime":2567.826,"endTime":2576.232,"body":"the ability to assess your fitness in terms of watts per kilo,"},{"speaker":"[bryan_boorstein]","startTime":2576.432,"endTime":2586.318,"body":"and not just in terms of Wats or heart rate,"},{"speaker":"[bryan_boorstein]","startTime":2576.432,"endTime":2586.318,"body":"I think that's pretty cool metric, and one that one that you'll"},{"speaker":"[bryan_boorstein]","startTime":2586.358,"endTime":2594.063,"body":"see increase as body weight goes down to, Obviously,"},{"speaker":"[bryan_boorstein]","startTime":2586.358,"endTime":2594.063,"body":"because it's a metric of of watsperkilo, and not just a measure"},{"speaker":"[bryan_boorstein]","startTime":2594.124,"endTime":2600.028,"body":"of total watts. That, even if your total watts"},{"speaker":"[bryan_boorstein]","startTime":2594.124,"endTime":2600.028,"body":"go down slightly when You lose body weight, because you're a"},{"speaker":"[bryan_boorstein]","startTime":2600.068,"endTime":2606.374,"body":"less powerful human, you may still see your"},{"speaker":"[bryan_boorstein]","startTime":2600.068,"endTime":2606.374,"body":"wits Perqilo go up. Not to say that you know you should go out"},{"speaker":"[bryan_boorstein]","startTime":2606.394,"endTime":2612.52,"body":"there on a mission to lose weight, but as you"},{"speaker":"[bryan_boorstein]","startTime":2606.394,"endTime":2612.52,"body":"go through the different stages of nutritional periodization,"},{"speaker":"[bryan_boorstein]","startTime":2613.141,"endTime":2618.366,"body":"you may notice that your wits peril changes"},{"speaker":"[bryan_boorstein]","startTime":2613.141,"endTime":2618.366,"body":"as well within respect to zone two."},{"speaker":"[bryan_boorstein]","startTime":2622.391,"endTime":2623.039,"body":"Any thoughts, dude,"},{"speaker":"[aaron_straker]","startTime":2623.36,"endTime":2629.685,"body":"No, I mean so much of that is all brand new to"},{"speaker":"[aaron_straker]","startTime":2623.36,"endTime":2629.685,"body":"me. And as you were going through it, I was just thinking about"},{"speaker":"[aaron_straker]","startTime":2629.745,"endTime":2636.15,"body":"the like. The The f. T. P. functional threshold"},{"speaker":"[aaron_straker]","startTime":2629.745,"endTime":2636.15,"body":"Power was like funk, dude. That sounds absolutely horrendous."},{"speaker":"[aaron_straker]","startTime":2637.231,"endTime":2637.671,"body":"Actually,"},{"speaker":"[bryan_boorstein]","startTime":2637.831,"endTime":2637.995,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2638.352,"endTime":2646.999,"body":"Um, Monitor, and then the Watson. I think it"},{"speaker":"[aaron_straker]","startTime":2638.352,"endTime":2646.999,"body":"is really cool. I was. I'd have to check. Have my cardioday in"},{"speaker":"[aaron_straker]","startTime":2647.119,"endTime":2654.368,"body":"two days, but I guess it would be more relative"},{"speaker":"[aaron_straker]","startTime":2647.119,"endTime":2654.368,"body":"to once we get into zone the zone Five conversation, but I'm"},{"speaker":"[aaron_straker]","startTime":2654.428,"endTime":2660.018,"body":"curious to see if you know any about the wantage,"},{"speaker":"[aaron_straker]","startTime":2654.428,"endTime":2660.018,"body":"kind of put their respective to anything."},{"speaker":"[bryan_boorstein]","startTime":2659.907,"endTime":2661.888,"body":"I, I don't really."},{"speaker":"[aaron_straker]","startTime":2662.205,"endTime":2662.411,"body":"Okay,"},{"speaker":"[bryan_boorstein]","startTime":2662.528,"endTime":2667.812,"body":"Um, Yeah, So so we'll get into that shortly,"},{"speaker":"[bryan_boorstein]","startTime":2662.528,"endTime":2667.812,"body":"but I don't know anything about wantage or watsprkila. It's just"},{"speaker":"[bryan_boorstein]","startTime":2668.192,"endTime":2676.057,"body":"it's really going to just be the maximum output"},{"speaker":"[bryan_boorstein]","startTime":2668.192,"endTime":2676.057,"body":"that you can do, and I think that that's more with respect to"},{"speaker":"[bryan_boorstein]","startTime":2676.218,"endTime":2678.339,"body":"total body mass and total muscle mass"},{"speaker":"[aaron_straker]","startTime":2678.593,"endTime":2678.9,"body":"Hm,"},{"speaker":"[bryan_boorstein]","startTime":2678.939,"endTime":2680.961,"body":"than it is to cardioofascular function."},{"speaker":"[aaron_straker]","startTime":2681.224,"endTime":2681.61,"body":"Oh yes,"},{"speaker":"[bryan_boorstein]","startTime":2681.521,"endTime":2686.404,"body":"Um, Because, because you've had people like,"},{"speaker":"[bryan_boorstein]","startTime":2681.521,"endTime":2686.404,"body":"remember, back in the day, Danny Nichols, in"},{"speaker":"[aaron_straker]","startTime":2686.425,"endTime":2686.466,"body":"Hm,"},{"speaker":"[bryan_boorstein]","startTime":2686.564,"endTime":2687.365,"body":"the Cross Fit world,"},{"speaker":"[aaron_straker]","startTime":2687.515,"endTime":2688.0,"body":"hm."},{"speaker":"[bryan_boorstein]","startTime":2687.705,"endTime":2696.431,"body":"who was like this massive Bohemia Ope athlete"},{"speaker":"[bryan_boorstein]","startTime":2687.705,"endTime":2696.431,"body":"who is like two, twenty, five, five nine, and just like, what"},{"speaker":"[bryan_boorstein]","startTime":2696.491,"endTime":2702.435,"body":"is he cleaning? Four o five for reps or something"},{"speaker":"[bryan_boorstein]","startTime":2696.491,"endTime":2702.435,"body":"stupid like that, But that dude could get the the assault bike"},{"speaker":"[bryan_boorstein]","startTime":2702.575,"endTime":2706.958,"body":"up to. I don't remember the exact numbers,"},{"speaker":"[bryan_boorstein]","startTime":2702.575,"endTime":2706.958,"body":"but it was like double the amount of watts that I could create."},{"speaker":"[bryan_boorstein]","startTime":2706.978,"endTime":2712.802,"body":"I want to say it was close to like two thousand"},{"speaker":"[bryan_boorstein]","startTime":2706.978,"endTime":2712.802,"body":"or something like that, But if I'm on an assault bike and I'm"},{"speaker":"[bryan_boorstein]","startTime":2712.842,"endTime":2718.386,"body":"just doing like an all out twenty second, as"},{"speaker":"[bryan_boorstein]","startTime":2712.842,"endTime":2718.386,"body":"hard as I can go, I can get that thing above a thousand Wats."},{"speaker":"[bryan_boorstein]","startTime":2719.587,"endTime":2720.761,"body":"It's just not sustainable."},{"speaker":"[aaron_straker]","startTime":2721.1,"endTime":2726.463,"body":"Okay, So that that that kind of led me into when"},{"speaker":"[aaron_straker]","startTime":2721.1,"endTime":2726.463,"body":"I was most recently doing Mardi? Only one of the pikes of the"},{"speaker":"[aaron_straker]","startTime":2726.503,"endTime":2731.987,"body":"gym has like a functioning display, but this"},{"speaker":"[aaron_straker]","startTime":2726.503,"endTime":2731.987,"body":"one the wantage was was functioning and I could max it out at"},{"speaker":"[aaron_straker]","startTime":2732.067,"endTime":2738.992,"body":"nine, ninety nine, and then each each round like"},{"speaker":"[aaron_straker]","startTime":2732.067,"endTime":2738.992,"body":"it was my goal. I like see how long I could hold on to that max"},{"speaker":"[aaron_straker]","startTime":2739.272,"endTime":2744.976,"body":"output at nine ninety nine as I was doing it,"},{"speaker":"[aaron_straker]","startTime":2739.272,"endTime":2744.976,"body":"And that was enough like gameoffocation to take my mind away"},{"speaker":"[aaron_straker]","startTime":2745.116,"endTime":2750.099,"body":"briefly from how you know, horrendous I felt,"},{"speaker":"[aaron_straker]","startTime":2745.116,"endTime":2750.099,"body":"but I was like. I'm pretty sure that was Watts, but I can't remember"},{"speaker":"[aaron_straker]","startTime":2750.179,"endTime":2751.891,"body":"and that's why That's what led me to that."},{"speaker":"[bryan_boorstein]","startTime":2753.067,"endTime":2761.632,"body":"Yeah, it's just like Th. they climax potentially"},{"speaker":"[bryan_boorstein]","startTime":2753.067,"endTime":2761.632,"body":"with output And so when you see when you're like, Oh, I can create"},{"speaker":"[bryan_boorstein]","startTime":2761.672,"endTime":2767.296,"body":"a thousand was for twenty seconds or whatever"},{"speaker":"[bryan_boorstein]","startTime":2761.672,"endTime":2767.296,"body":"it is That just has no correlation at all to what you can do"},{"speaker":"[bryan_boorstein]","startTime":2767.396,"endTime":2768.917,"body":"for twenty minutes or sixty minutes,"},{"speaker":"[aaron_straker]","startTime":2768.982,"endTime":2770.413,"body":"No, not in"},{"speaker":"[bryan_boorstein]","startTime":2770.338,"endTime":2770.538,"body":"Because"},{"speaker":"[aaron_straker]","startTime":2770.494,"endTime":2770.716,"body":"close."},{"speaker":"[bryan_boorstein]","startTime":2770.698,"endTime":2777.143,"body":"one one is, One is an example of just maximal"},{"speaker":"[bryan_boorstein]","startTime":2770.698,"endTime":2777.143,"body":"output, and one is a function of card of ascular fitness."},{"speaker":"[aaron_straker]","startTime":2777.692,"endTime":2777.814,"body":"Yep,"},{"speaker":"[bryan_boorstein]","startTime":2778.724,"endTime":2788.05,"body":"Um. so so yeah, I already covered the watts"},{"speaker":"[bryan_boorstein]","startTime":2778.724,"endTime":2788.05,"body":"as a funk Tion of metabolic disease, Um essoit'to wrap up zone"},{"speaker":"[bryan_boorstein]","startTime":2788.15,"endTime":2798.097,"body":"to, Um. Essentially the cool thing that I've"},{"speaker":"[bryan_boorstein]","startTime":2788.15,"endTime":2798.097,"body":"kind of realized in doing zone two is that it sort of is similar"},{"speaker":"[bryan_boorstein]","startTime":2798.257,"endTime":2805.442,"body":"to how we've discussed the philosophical approach"},{"speaker":"[bryan_boorstein]","startTime":2798.257,"endTime":2805.442,"body":"to progressive overload in regards to weight training. How, instead"},{"speaker":"[bryan_boorstein]","startTime":2805.502,"endTime":2814.107,"body":"of forcing progressive overload, you kind of"},{"speaker":"[bryan_boorstein]","startTime":2805.502,"endTime":2814.107,"body":"weight for your performance to tell you You need to progressive"},{"speaker":"[bryan_boorstein]","startTime":2814.167,"endTime":2822.413,"body":"overload, and so in in respect to weight training,"},{"speaker":"[bryan_boorstein]","startTime":2814.167,"endTime":2822.413,"body":"that would be instead of benching to twenty five for ten, and"},{"speaker":"[bryan_boorstein]","startTime":2822.453,"endTime":2827.756,"body":"then being like okay next week, I need to do"},{"speaker":"[bryan_boorstein]","startTime":2822.453,"endTime":2827.756,"body":"either two thirty for ten, or two twenty five for eleven. Um,"},{"speaker":"[bryan_boorstein]","startTime":2827.816,"endTime":2834.901,"body":"you just kind of hang out at two twenty five,"},{"speaker":"[bryan_boorstein]","startTime":2827.816,"endTime":2834.901,"body":"and then you notice over time that two twenty five is too easy."},{"speaker":"[bryan_boorstein]","startTime":2835.422,"endTime":2841.846,"body":"And because you notice that it's now too easy,"},{"speaker":"[bryan_boorstein]","startTime":2835.422,"endTime":2841.846,"body":"you then have to increase the weight so that it still remains"},{"speaker":"[bryan_boorstein]","startTime":2842.466,"endTime":2849.991,"body":"challenge Ing. And that's kind of exactly how"},{"speaker":"[bryan_boorstein]","startTime":2842.466,"endTime":2849.991,"body":"we want to approach progressive overload with zone to training."},{"speaker":"[bryan_boorstein]","startTime":2850.311,"endTime":2856.055,"body":"We don't want to go into sessions and be like"},{"speaker":"[bryan_boorstein]","startTime":2850.311,"endTime":2856.055,"body":"Well Last time I did a hundred and seventy watts. So this time"},{"speaker":"[bryan_boorstein]","startTime":2856.095,"endTime":2862.62,"body":"I'm going to do a hundred and seventy three"},{"speaker":"[bryan_boorstein]","startTime":2856.095,"endTime":2862.62,"body":"watts, Because if you do that, you're essentially going to risk"},{"speaker":"[bryan_boorstein]","startTime":2862.96,"endTime":2869.905,"body":"pushing your heart rate out of its zone to"},{"speaker":"[bryan_boorstein]","startTime":2862.96,"endTime":2869.905,"body":"range, which is where all that mitocondrial function flexibility"},{"speaker":"[bryan_boorstein]","startTime":2869.945,"endTime":2877.47,"body":"and adaptation occurs. Not that zone three"},{"speaker":"[bryan_boorstein]","startTime":2869.945,"endTime":2877.47,"body":"and zone four don't have their own benefits as well, and that"},{"speaker":"[bryan_boorstein]","startTime":2877.51,"endTime":2883.193,"body":"we should completely ignore those zones. But"},{"speaker":"[bryan_boorstein]","startTime":2877.51,"endTime":2883.193,"body":"when you're trying to specifically train mitocondria function"},{"speaker":"[bryan_boorstein]","startTime":2883.253,"endTime":2890.618,"body":"within the spectrum of zone to training, you"},{"speaker":"[bryan_boorstein]","startTime":2883.253,"endTime":2890.618,"body":"want to keep your heart rate constant, and so within the notion"},{"speaker":"[bryan_boorstein]","startTime":2890.678,"endTime":2899.304,"body":"of keeping heart rate consistent, then you"},{"speaker":"[bryan_boorstein]","startTime":2890.678,"endTime":2899.304,"body":"can increase Wats, as you can still maintain a lower heart rate"},{"speaker":"[bryan_boorstein]","startTime":2899.444,"endTime":2904.268,"body":"over time. So when you're doing a hundred and"},{"speaker":"[bryan_boorstein]","startTime":2899.444,"endTime":2904.268,"body":"seventy wads, and you say who That was really easy, I wonder"},{"speaker":"[bryan_boorstein]","startTime":2904.328,"endTime":2908.272,"body":"what my heart rate was and you're like, Oh,"},{"speaker":"[bryan_boorstein]","startTime":2904.328,"endTime":2908.272,"body":"my heart rate was only one thirty today and it's supposed to"},{"speaker":"[bryan_boorstein]","startTime":2908.312,"endTime":2914.918,"body":"be one thirty. five. Well, next time, maybe"},{"speaker":"[bryan_boorstein]","startTime":2908.312,"endTime":2914.918,"body":"you tried to do more watts. As a result, trying to get your heart"},{"speaker":"[bryan_boorstein]","startTime":2914.978,"endTime":2920.743,"body":"rate higher. So it kind of works as like a"},{"speaker":"[bryan_boorstein]","startTime":2914.978,"endTime":2920.743,"body":"chicken in the egg thing that way, but that's really all I have"},{"speaker":"[bryan_boorstein]","startTime":2921.063,"endTime":2923.906,"body":"on Zone to anything to add there before we"},{"speaker":"[bryan_boorstein]","startTime":2921.063,"endTime":2923.906,"body":"move on."},{"speaker":"[aaron_straker]","startTime":2924.66,"endTime":2931.764,"body":"No, I guess like the. It's just to wrap that"},{"speaker":"[aaron_straker]","startTime":2924.66,"endTime":2931.764,"body":"That went up for anyone who's potentially not potentially having"},{"speaker":"[aaron_straker]","startTime":2931.824,"endTime":2940.05,"body":"a hard time grasping it a little bit. The heart"},{"speaker":"[aaron_straker]","startTime":2931.824,"endTime":2940.05,"body":"rate is the goal right, so so pushing yourself to achieve a higher"},{"speaker":"[aaron_straker]","startTime":2940.17,"endTime":2947.475,"body":"output that drives you outside of that essential"},{"speaker":"[aaron_straker]","startTime":2940.17,"endTime":2947.475,"body":"goal is potentially a different goal, but different from the"},{"speaker":"[aaron_straker]","startTime":2947.495,"endTime":2954.039,"body":"goal of the improving the mitocondrial function"},{"speaker":"[aaron_straker]","startTime":2947.495,"endTime":2954.039,"body":"There. So the heart rate is the actual goal of the activity"},{"speaker":"[bryan_boorstein]","startTime":2955.287,"endTime":2958.469,"body":"Yeah, lack, date would be the goal, but heart"},{"speaker":"[bryan_boorstein]","startTime":2955.287,"endTime":2958.469,"body":"rate as a proxy for Lac date."},{"speaker":"[aaron_straker]","startTime":2958.281,"endTime":2959.535,"body":"As a proxenus. Thank you."},{"speaker":"[bryan_boorstein]","startTime":2959.99,"endTime":2969.076,"body":"Yeah, so zone five is like, as we've kind of"},{"speaker":"[bryan_boorstein]","startTime":2959.99,"endTime":2969.076,"body":"discussed here and there throughout this whole episode, a maximal"},{"speaker":"[bryan_boorstein]","startTime":2969.156,"endTime":2977.201,"body":"output and it builds mitocondrial function"},{"speaker":"[bryan_boorstein]","startTime":2969.156,"endTime":2977.201,"body":"as well, but specific to fast twitch muscle, which as I described"},{"speaker":"[bryan_boorstein]","startTime":2977.261,"endTime":2983.085,"body":"earlier is very similar to what weight lifting"},{"speaker":"[bryan_boorstein]","startTime":2977.261,"endTime":2983.085,"body":"does. So both weight lifting and zone five are going to have"},{"speaker":"[bryan_boorstein]","startTime":2984.006,"endTime":2991.411,"body":"impacts on Mio Andrea, function and fast twitch"},{"speaker":"[bryan_boorstein]","startTime":2984.006,"endTime":2991.411,"body":"muscle. However, weight lifting does not impact our Vio to Max,"},{"speaker":"[bryan_boorstein]","startTime":2992.331,"endTime":3001.918,"body":"and training zone Five has the largest impact"},{"speaker":"[bryan_boorstein]","startTime":2992.331,"endTime":3001.918,"body":"on Vio to max. Um, so like zone two, it will have some impact"},{"speaker":"[bryan_boorstein]","startTime":3002.138,"endTime":3007.822,"body":"on voto Max just through increasing mitocondria"},{"speaker":"[bryan_boorstein]","startTime":3002.138,"endTime":3007.822,"body":"function and oxygen supply, and a T P conversion and all that"},{"speaker":"[bryan_boorstein]","startTime":3007.882,"endTime":3014.706,"body":"stuff. But training zone Five is actually going"},{"speaker":"[bryan_boorstein]","startTime":3007.882,"endTime":3014.706,"body":"to have a much more significant impact on Viotwomax because you're"},{"speaker":"[bryan_boorstein]","startTime":3014.826,"endTime":3019.93,"body":"push In the capacity of what your lungs can"},{"speaker":"[bryan_boorstein]","startTime":3014.826,"endTime":3019.93,"body":"handle in zone two. You're never at that point here. you're like"},{"speaker":"[bryan_boorstein]","startTime":3021.691,"endTime":3027.955,"body":"right. but when you're doing zone five, that"},{"speaker":"[bryan_boorstein]","startTime":3021.691,"endTime":3027.955,"body":"is literally the end of every interval is is you doing that,"},{"speaker":"[bryan_boorstein]","startTime":3028.696,"endTime":3038.462,"body":"M. And so the purpose of why zone Five matters"},{"speaker":"[bryan_boorstein]","startTime":3028.696,"endTime":3038.462,"body":"for life, I think is a little bit less relevant than zone to"},{"speaker":"[bryan_boorstein]","startTime":3039.343,"endTime":3046.608,"body":"Um. Because a situation in daily life as you"},{"speaker":"[bryan_boorstein]","startTime":3039.343,"endTime":3046.608,"body":"get older where you would need to be in zone five. Like, maybe"},{"speaker":"[bryan_boorstein]","startTime":3046.848,"endTime":3052.371,"body":"a like reaching example would be you're at"},{"speaker":"[bryan_boorstein]","startTime":3046.848,"endTime":3052.371,"body":"the airport and they have one of those really long escalators,"},{"speaker":"[bryan_boorstein]","startTime":3052.612,"endTime":3058.315,"body":"but it's broken and you have like two bags"},{"speaker":"[bryan_boorstein]","startTime":3052.612,"endTime":3058.315,"body":"in each hand or something along those lines And you need to to"},{"speaker":"[bryan_boorstein]","startTime":3058.395,"endTime":3062.438,"body":"climb up this broken escalator and you don't"},{"speaker":"[bryan_boorstein]","startTime":3058.395,"endTime":3062.438,"body":"want to wait for the elevator or some something along those lines"},{"speaker":"[bryan_boorstein]","startTime":3062.478,"endTime":3070.263,"body":"right, But it's basically a twenty to sixty"},{"speaker":"[bryan_boorstein]","startTime":3062.478,"endTime":3070.263,"body":"second card of ascular task with a high output level in daily"},{"speaker":"[bryan_boorstein]","startTime":3070.343,"endTime":3074.967,"body":"life, And like, there just aren't very many"},{"speaker":"[bryan_boorstein]","startTime":3070.343,"endTime":3074.967,"body":"examples of that like throughout daily life. If you're not true"},{"speaker":"[bryan_boorstein]","startTime":3075.087,"endTime":3083.532,"body":"In to get into zone five, you don't often get"},{"speaker":"[bryan_boorstein]","startTime":3075.087,"endTime":3083.532,"body":"into zone five. Um, so I think it's applicability to daily life"},{"speaker":"[bryan_boorstein]","startTime":3083.812,"endTime":3093.159,"body":"is a bit lower. But because Vio to Max has"},{"speaker":"[bryan_boorstein]","startTime":3083.812,"endTime":3093.159,"body":"the highest correlation to longevity of any variable, Um, it"},{"speaker":"[bryan_boorstein]","startTime":3093.359,"endTime":3101.904,"body":"becomes relevant in that way, so when you look"},{"speaker":"[bryan_boorstein]","startTime":3093.359,"endTime":3101.904,"body":"at the mortality risk, If you're in the top two point five percent"},{"speaker":"[bryan_boorstein]","startTime":3101.985,"endTime":3107.688,"body":"of Vo two max, which let's be sucking real,"},{"speaker":"[bryan_boorstein]","startTime":3101.985,"endTime":3107.688,"body":"I'm never going Get there. but if you're in the top two point"},{"speaker":"[bryan_boorstein]","startTime":3107.728,"endTime":3115.554,"body":"five percent of vot Max, you have a five times"},{"speaker":"[bryan_boorstein]","startTime":3107.728,"endTime":3115.554,"body":"less chance of dying from all cause mortality than somebody in"},{"speaker":"[bryan_boorstein]","startTime":3115.594,"endTime":3122.698,"body":"the bottom twenty five per cent. And to compare"},{"speaker":"[bryan_boorstein]","startTime":3115.594,"endTime":3122.698,"body":"that to weight lifting, if you're in the top two point five percent"},{"speaker":"[bryan_boorstein]","startTime":3122.838,"endTime":3133.125,"body":"of muscle mass or strength, that gives you"},{"speaker":"[bryan_boorstein]","startTime":3122.838,"endTime":3133.125,"body":"a three to one chance of not dying from all cause mortality compared"},{"speaker":"[bryan_boorstein]","startTime":3133.165,"endTime":3138.229,"body":"to the bottom twenty five percent. Um, so as"},{"speaker":"[bryan_boorstein]","startTime":3133.165,"endTime":3138.229,"body":"long as you're like in that top twenty five percent, like I was"},{"speaker":"[bryan_boorstein]","startTime":3138.289,"endTime":3142.972,"body":"referencing, top two point five per cent. But"},{"speaker":"[bryan_boorstein]","startTime":3138.289,"endTime":3142.972,"body":"if you're in the top twenty five percent of both strength muscle"},{"speaker":"[bryan_boorstein]","startTime":3142.992,"endTime":3149.856,"body":"mass and vio to max, that's going to give you"},{"speaker":"[bryan_boorstein]","startTime":3142.992,"endTime":3149.856,"body":"a ton of advantage. Long, turn over somebody that's not in the"},{"speaker":"[bryan_boorstein]","startTime":3149.896,"endTime":3156.201,"body":"top twenty five percent on both of those, and"},{"speaker":"[bryan_boorstein]","startTime":3149.896,"endTime":3156.201,"body":"those are the two highest coralits against all cause mortality"},{"speaker":"[bryan_boorstein]","startTime":3156.481,"endTime":3165.167,"body":"of anything out there. So that's pretty cool."},{"speaker":"[bryan_boorstein]","startTime":3156.481,"endTime":3165.167,"body":"Um, as the other thing, I was na, say okay. So injury risk With"},{"speaker":"[bryan_boorstein]","startTime":3165.267,"endTime":3174.293,"body":"zone five is important to, and that is specific"},{"speaker":"[bryan_boorstein]","startTime":3165.267,"endTime":3174.293,"body":"to me, because the last two times I've tried to do zone Five"},{"speaker":"[bryan_boorstein]","startTime":3174.493,"endTime":3182.658,"body":"running, I tore my planet Fatha in June, and"},{"speaker":"[bryan_boorstein]","startTime":3174.493,"endTime":3182.658,"body":"then I popped my hamstring ten days ago, both times running,"},{"speaker":"[bryan_boorstein]","startTime":3182.818,"endTime":3193.345,"body":"both times sprinting. Um, so I don't believe"},{"speaker":"[bryan_boorstein]","startTime":3182.818,"endTime":3193.345,"body":"that zone five is inherently risky on its own. I think it's the"},{"speaker":"[bryan_boorstein]","startTime":3193.405,"endTime":3199.53,"body":"fact that I was implementing that way Running."},{"speaker":"[bryan_boorstein]","startTime":3193.405,"endTime":3199.53,"body":"I do want to throw out some caution that zone five can be risky"},{"speaker":"[bryan_boorstein]","startTime":3199.73,"endTime":3207.455,"body":"if you're not, if you don't work out like in"},{"speaker":"[bryan_boorstein]","startTime":3199.73,"endTime":3207.455,"body":"some capacity, like if you don't push your heart rate, Like if"},{"speaker":"[bryan_boorstein]","startTime":3207.495,"endTime":3213.139,"body":"you were a couch potato and somebody was like,"},{"speaker":"[bryan_boorstein]","startTime":3207.495,"endTime":3213.139,"body":"Dude, you got to do some zone five and you pop up off the couch"},{"speaker":"[bryan_boorstein]","startTime":3213.179,"endTime":3218.642,"body":"and get yourself onto an air dite and push"},{"speaker":"[bryan_boorstein]","startTime":3213.179,"endTime":3218.642,"body":"your heart rate to one eighty or whatever that is like. That's"},{"speaker":"[bryan_boorstein]","startTime":3218.942,"endTime":3225.547,"body":"probably going to have some risk associated"},{"speaker":"[bryan_boorstein]","startTime":3218.942,"endTime":3225.547,"body":"with it, but if you're an athlete you lift weights. You Generally"},{"speaker":"[bryan_boorstein]","startTime":3225.647,"endTime":3233.132,"body":"do some form of cardio. You should be able"},{"speaker":"[bryan_boorstein]","startTime":3225.647,"endTime":3233.132,"body":"to get yourself into zone five in a a safer type of equipment,"},{"speaker":"[bryan_boorstein]","startTime":3233.672,"endTime":3240.117,"body":"then running with with relatively little risk."},{"speaker":"[bryan_boorstein]","startTime":3233.672,"endTime":3240.117,"body":"Um, Clearly, I'm not a doctor, so please check with your doctor"},{"speaker":"[bryan_boorstein]","startTime":3240.177,"endTime":3247.522,"body":"if you are worried about Zone Five training"},{"speaker":"[bryan_boorstein]","startTime":3240.177,"endTime":3247.522,"body":"in your heart. Um, as far as equipment selection for zone five,"},{"speaker":"[bryan_boorstein]","startTime":3248.622,"endTime":3255.827,"body":"we want two things. One, we want one that you're"},{"speaker":"[bryan_boorstein]","startTime":3248.622,"endTime":3255.827,"body":"either inefficient at, so rowing and running Would potentially"},{"speaker":"[bryan_boorstein]","startTime":3255.907,"endTime":3260.61,"body":"be better choices for his own five, because"},{"speaker":"[bryan_boorstein]","startTime":3255.907,"endTime":3260.61,"body":"people are inefficient at them, which allows your heart rate"},{"speaker":"[bryan_boorstein]","startTime":3260.67,"endTime":3267.095,"body":"to spike very quickly. However, you also want"},{"speaker":"[bryan_boorstein]","startTime":3260.67,"endTime":3267.095,"body":"something with really fast turnover because if you're going to"},{"speaker":"[bryan_boorstein]","startTime":3267.115,"endTime":3274.359,"body":"be doing sprints, the rower is kind of a tough"},{"speaker":"[bryan_boorstein]","startTime":3267.115,"endTime":3274.359,"body":"one to do sprints on because you have half of your time is spent"},{"speaker":"[bryan_boorstein]","startTime":3274.5,"endTime":3281.184,"body":"on what's called the slide stroke, which is"},{"speaker":"[bryan_boorstein]","startTime":3274.5,"endTime":3281.184,"body":"the descent and there's no output occurring as you're descending"},{"speaker":"[bryan_boorstein]","startTime":3281.244,"endTime":3285.547,"body":"that slide stroke, So you're only getting half"},{"speaker":"[bryan_boorstein]","startTime":3281.244,"endTime":3285.547,"body":"of the time that you're actually on the rower is Time where you're"},{"speaker":"[bryan_boorstein]","startTime":3285.567,"endTime":3294.614,"body":"creating output. so therefore I think running"},{"speaker":"[bryan_boorstein]","startTime":3285.567,"endTime":3294.614,"body":"is a better choice than rowing, but definitely more risky for"},{"speaker":"[bryan_boorstein]","startTime":3294.754,"endTime":3303.481,"body":"injury. And I just think that using the stair"},{"speaker":"[bryan_boorstein]","startTime":3294.754,"endTime":3303.481,"body":"stepper or using the air Din bike, air bike of some sort with"},{"speaker":"[bryan_boorstein]","startTime":3303.581,"endTime":3310.486,"body":"arms that move is just going to allow you to"},{"speaker":"[bryan_boorstein]","startTime":3303.581,"endTime":3310.486,"body":"create the most output with the least risk. What do you think?"},{"speaker":"[aaron_straker]","startTime":3310.88,"endTime":3317.824,"body":"Yeah, I couldn't agree more. The one thought"},{"speaker":"[aaron_straker]","startTime":3310.88,"endTime":3317.824,"body":"I had in my mind is if you do want to do running, sprinting hill,"},{"speaker":"[aaron_straker]","startTime":3317.944,"endTime":3320.026,"body":"sprinting may be a little bit safer"},{"speaker":"[bryan_boorstein]","startTime":3319.89,"endTime":3320.092,"body":"Yes?"},{"speaker":"[aaron_straker]","startTime":3320.626,"endTime":3321.187,"body":"of a form."},{"speaker":"[bryan_boorstein]","startTime":3321.202,"endTime":3321.343,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":3321.907,"endTime":3330.713,"body":"Um. And then yeah, to pick you back on what you"},{"speaker":"[aaron_straker]","startTime":3321.907,"endTime":3330.713,"body":"said two or three weeks ago, I tried to do my my cardiosession,"},{"speaker":"[aaron_straker]","startTime":3330.773,"endTime":3337.057,"body":"which is my hit session where I'm like peeking"},{"speaker":"[aaron_straker]","startTime":3330.773,"endTime":3337.057,"body":"into zone five on the rower, and I couldn't get into that range"},{"speaker":"[aaron_straker]","startTime":3337.117,"endTime":3340.6,"body":"and I was, I promise you, I was literally going"},{"speaker":"[aaron_straker]","startTime":3337.117,"endTime":3340.6,"body":"as hard as I coul,"},{"speaker":"[bryan_boorstein]","startTime":3340.567,"endTime":3340.888,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3341.14,"endTime":3341.86,"body":"And I just couldn't get"},{"speaker":"[bryan_boorstein]","startTime":3341.874,"endTime":3342.055,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":3341.92,"endTime":3343.261,"body":"there like there's just too much down"},{"speaker":"[bryan_boorstein]","startTime":3343.302,"endTime":3343.745,"body":"interesting,"},{"speaker":"[aaron_straker]","startTime":3343.361,"endTime":3347.284,"body":"time between each of the rowing strokes. Is it"},{"speaker":"[aaron_straker]","startTime":3343.361,"endTime":3347.284,"body":"called"},{"speaker":"[bryan_boorstein]","startTime":3347.329,"endTime":3347.47,"body":"Okes,"},{"speaker":"[aaron_straker]","startTime":3347.424,"endTime":3347.684,"body":"strokes?"},{"speaker":"[bryan_boorstein]","startTime":3347.835,"endTime":3347.977,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":3347.985,"endTime":3355.37,"body":"Okay, Yeah, so I just the assault like the air"},{"speaker":"[aaron_straker]","startTime":3347.985,"endTime":3355.37,"body":"din, the fan one. It's constant movement right, whatever"},{"speaker":"[bryan_boorstein]","startTime":3355.372,"endTime":3355.537,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3355.49,"endTime":3362.474,"body":"leg in arm is is technically not working. but"},{"speaker":"[aaron_straker]","startTime":3355.49,"endTime":3362.474,"body":"even though, since you can push and pull the kind of always working,"},{"speaker":"[bryan_boorstein]","startTime":3362.272,"endTime":3362.417,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3362.715,"endTime":3367.498,"body":"you get one leg that technically isn't working"},{"speaker":"[aaron_straker]","startTime":3362.715,"endTime":3367.498,"body":"at each kind of compression."},{"speaker":"[bryan_boorstein]","startTime":3367.687,"endTime":3368.267,"body":"Interval, yeah,"},{"speaker":"[aaron_straker]","startTime":3368.278,"endTime":3369.779,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3368.307,"endTime":3372.63,"body":"but you have three quarters of well, more or"},{"speaker":"[bryan_boorstein]","startTime":3368.307,"endTime":3372.63,"body":"less, three quarters of your body working at the same time,"},{"speaker":"[aaron_straker]","startTime":3372.443,"endTime":3372.929,"body":"More or less."},{"speaker":"[bryan_boorstein]","startTime":3373.03,"endTime":3373.11,"body":"and"},{"speaker":"[aaron_straker]","startTime":3373.091,"endTime":3373.8,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3373.17,"endTime":3379.134,"body":"the turnover speed is so fast, so like you"},{"speaker":"[bryan_boorstein]","startTime":3373.17,"endTime":3379.134,"body":"can be doing a hundred and twenty strokes a minute. So like,"},{"speaker":"[bryan_boorstein]","startTime":3379.214,"endTime":3385.018,"body":"even if you have a three quarters of your body"},{"speaker":"[bryan_boorstein]","startTime":3379.214,"endTime":3385.018,"body":"not working at one point, it's only for a quarter of a second"},{"speaker":"[bryan_boorstein]","startTime":3385.138,"endTime":3386.759,"body":"or a half a second that it's not working."},{"speaker":"[aaron_straker]","startTime":3386.902,"endTime":3387.446,"body":"Exactly. yeah."},{"speaker":"[bryan_boorstein]","startTime":3387.6,"endTime":3387.84,"body":"Um,"},{"speaker":"[aaron_straker]","startTime":3387.95,"endTime":3388.796,"body":"definitely my favorite."},{"speaker":"[bryan_boorstein]","startTime":3388.761,"endTime":3393.324,"body":"Yeah, so I think Airbice is probably the best"},{"speaker":"[bryan_boorstein]","startTime":3388.761,"endTime":3393.324,"body":"one too, and I'm actually torn right now because I'm going to"},{"speaker":"[bryan_boorstein]","startTime":3393.384,"endTime":3401.409,"body":"buy a piece of cardio equipment to do my my"},{"speaker":"[bryan_boorstein]","startTime":3393.384,"endTime":3401.409,"body":"stuff on. And like I really enjoy rowing. Um, I enjoy rowing"},{"speaker":"[bryan_boorstein]","startTime":3401.549,"endTime":3408.234,"body":"way more than I enjoy the assault bike. I find"},{"speaker":"[bryan_boorstein]","startTime":3401.549,"endTime":3408.234,"body":"it more comfortable. I think it emulates patterns of daily life,"},{"speaker":"[bryan_boorstein]","startTime":3408.334,"endTime":3416.119,"body":"much more like bending over and triple extension"},{"speaker":"[bryan_boorstein]","startTime":3408.334,"endTime":3416.119,"body":"of ankles, knees and hips, Um, or at least ankles and knees,"},{"speaker":"[bryan_boorstein]","startTime":3416.92,"endTime":3423.424,"body":"but it emulates daily life much more, whereas"},{"speaker":"[bryan_boorstein]","startTime":3416.92,"endTime":3423.424,"body":"an assault bike like very rarely do we ever push in daily life,"},{"speaker":"[bryan_boorstein]","startTime":3424.044,"endTime":3432.05,"body":"not to mention in that form form of setting."},{"speaker":"[bryan_boorstein]","startTime":3424.044,"endTime":3432.05,"body":"Um, so I'm torn on which one to get. I just think the air bice"},{"speaker":"[bryan_boorstein]","startTime":3432.11,"endTime":3438.874,"body":"is probably going to be more applicable to"},{"speaker":"[bryan_boorstein]","startTime":3432.11,"endTime":3438.874,"body":"both zones, Whereas the rower just not great for zone five. For"},{"speaker":"[bryan_boorstein]","startTime":3438.994,"endTime":3446.839,"body":"me, somebody super inefficient at it. Maybe,"},{"speaker":"[bryan_boorstein]","startTime":3438.994,"endTime":3446.839,"body":"but but yeah, we'll see. I'm gonna. I'm gonna ruminate on that"},{"speaker":"[bryan_boorstein]","startTime":3446.859,"endTime":3455.445,"body":"while we're in San Diego. H. So about zone"},{"speaker":"[bryan_boorstein]","startTime":3446.859,"endTime":3455.445,"body":"five like we've discussed a lot about it as regards to like maximal"},{"speaker":"[bryan_boorstein]","startTime":3455.585,"endTime":3461.609,"body":"output in like a twenty to six Second period."},{"speaker":"[bryan_boorstein]","startTime":3455.585,"endTime":3461.609,"body":"But there's actually a ton of ways that you can get your heart"},{"speaker":"[bryan_boorstein]","startTime":3461.669,"endTime":3470.635,"body":"rate into zone five. Um, for example, one extreme"},{"speaker":"[bryan_boorstein]","startTime":3461.669,"endTime":3470.635,"body":"is what they call the Vio Two Max training temple, sort of is"},{"speaker":"[bryan_boorstein]","startTime":3470.795,"endTime":3476.579,"body":"a sequence of four minutes on four minutes"},{"speaker":"[bryan_boorstein]","startTime":3470.795,"endTime":3476.579,"body":"off, four minutes on four minutes off, and doing that for between"},{"speaker":"[bryan_boorstein]","startTime":3476.739,"endTime":3481.703,"body":"four and six rounds. So if each round is four"},{"speaker":"[bryan_boorstein]","startTime":3476.739,"endTime":3481.703,"body":"minutes on four minutes off, that's eight minutes per round."},{"speaker":"[bryan_boorstein]","startTime":3482.023,"endTime":3485.966,"body":"You do four rounds of that. That's thirty two"},{"speaker":"[bryan_boorstein]","startTime":3482.023,"endTime":3485.966,"body":"minutes. If you did six rounds, that would be forty eight minutes."},{"speaker":"[bryan_boorstein]","startTime":3486.326,"endTime":3494.972,"body":"So you're somewhere between A half hour and"},{"speaker":"[bryan_boorstein]","startTime":3486.326,"endTime":3494.972,"body":"forty five minutes. Um, and each four minute period is the hardest"},{"speaker":"[bryan_boorstein]","startTime":3495.052,"endTime":3500.075,"body":"you can push for that four minute period. so"},{"speaker":"[bryan_boorstein]","startTime":3495.052,"endTime":3500.075,"body":"essentially what that means is that by the end of that four minute"},{"speaker":"[bryan_boorstein]","startTime":3500.115,"endTime":3507.0,"body":"period, when you go to your four minute rest,"},{"speaker":"[bryan_boorstein]","startTime":3500.115,"endTime":3507.0,"body":"you are breathing as hard as you possibly can, and gasping for"},{"speaker":"[bryan_boorstein]","startTime":3507.26,"endTime":3514.064,"body":"air, meaning that your heart rate is as high"},{"speaker":"[bryan_boorstein]","startTime":3507.26,"endTime":3514.064,"body":"as your heart rate is going to go. Um, So I like, I've done this"},{"speaker":"[bryan_boorstein]","startTime":3514.124,"endTime":3521.429,"body":"test and I can get my heart rate just as high"},{"speaker":"[bryan_boorstein]","startTime":3514.124,"endTime":3521.429,"body":"doing This four minute test at the end of it as I can doing a"},{"speaker":"[bryan_boorstein]","startTime":3521.729,"endTime":3529.234,"body":"twenty second all out sprint or air dine interval."},{"speaker":"[bryan_boorstein]","startTime":3521.729,"endTime":3529.234,"body":"It's just much more miserable to go through three minutes and"},{"speaker":"[bryan_boorstein]","startTime":3529.294,"endTime":3536.239,"body":"forty seconds to get to that four minutes than"},{"speaker":"[bryan_boorstein]","startTime":3529.294,"endTime":3536.239,"body":"it is to do twenty seconds to get there. However, because it's"},{"speaker":"[bryan_boorstein]","startTime":3536.299,"endTime":3542.944,"body":"much more miserable because you're consuming"},{"speaker":"[bryan_boorstein]","startTime":3536.299,"endTime":3542.944,"body":"a ton more oxygen in that four minute period, it will have more"},{"speaker":"[bryan_boorstein]","startTime":3543.084,"endTime":3549.528,"body":"impact on improving your vio to max than doing"},{"speaker":"[bryan_boorstein]","startTime":3543.084,"endTime":3549.528,"body":"a twenty second on two And it off, or whatever that protocol"},{"speaker":"[bryan_boorstein]","startTime":3549.688,"endTime":3556.593,"body":"is that you decide to implement. So on the"},{"speaker":"[bryan_boorstein]","startTime":3549.688,"endTime":3556.593,"body":"two extremes, you have four minutes on four minutes off, and"},{"speaker":"[bryan_boorstein]","startTime":3556.633,"endTime":3561.816,"body":"you have twenty seconds on a number of minutes"},{"speaker":"[bryan_boorstein]","startTime":3556.633,"endTime":3561.816,"body":"off, just different output levels for different periods of time,"},{"speaker":"[bryan_boorstein]","startTime":3562.176,"endTime":3566.859,"body":"and then everything in between, so you could"},{"speaker":"[bryan_boorstein]","startTime":3562.176,"endTime":3566.859,"body":"do one minute on one minute off, two minutes on two minutes off,"},{"speaker":"[bryan_boorstein]","startTime":3566.9,"endTime":3576.306,"body":"three minutes on three minutes off. You could"},{"speaker":"[bryan_boorstein]","startTime":3566.9,"endTime":3576.306,"body":"do one of Anders and I's favorite cardio work outs from man."},{"speaker":"[bryan_boorstein]","startTime":3576.406,"endTime":3584.811,"body":"Back when we first met College was an increasing"},{"speaker":"[bryan_boorstein]","startTime":3576.406,"endTime":3584.811,"body":"r. p. E, work out, so you would do one minute at R, P, six a"},{"speaker":"[bryan_boorstein]","startTime":3584.892,"endTime":3590.835,"body":"minute, r P, seven a minute at R, P, eight"},{"speaker":"[bryan_boorstein]","startTime":3584.892,"endTime":3590.835,"body":"and a minute at R. P. nine, and then you would just recycle that"},{"speaker":"[bryan_boorstein]","startTime":3590.896,"endTime":3596.099,"body":"and go back to six, seven, eight, nine, six,"},{"speaker":"[bryan_boorstein]","startTime":3590.896,"endTime":3596.099,"body":"even, eight, nine, six, seven, eight, nine, and then on the last"},{"speaker":"[bryan_boorstein]","startTime":3596.359,"endTime":3602.964,"body":"one, when you know you're done, you follow"},{"speaker":"[bryan_boorstein]","startTime":3596.359,"endTime":3602.964,"body":"the nine by a ten, and then that one just puts you in a hole,"},{"speaker":"[bryan_boorstein]","startTime":3603.044,"endTime":3609.649,"body":"and you're done. Um, And so there's tons and"},{"speaker":"[bryan_boorstein]","startTime":3603.044,"endTime":3609.649,"body":"tons of different way S that you can go about getting your heart"},{"speaker":"[bryan_boorstein]","startTime":3609.689,"endTime":3616.798,"body":"rate into that ninety per cent plus of its"},{"speaker":"[bryan_boorstein]","startTime":3609.689,"endTime":3616.798,"body":"maximum amount, And so zone five becomes a little bit more malleable"},{"speaker":"[bryan_boorstein]","startTime":3617.058,"endTime":3626.117,"body":"in equipment selection in work to rest ratio,"},{"speaker":"[bryan_boorstein]","startTime":3617.058,"endTime":3626.117,"body":"and how you really want to go about employ? Yep,"},{"speaker":"[aaron_straker]","startTime":3626.222,"endTime":3627.812,"body":"Yeah, I mean it's really well said."},{"speaker":"[bryan_boorstein]","startTime":3628.887,"endTime":3636.051,"body":"Cool. cool. Well, Add that's all I have on"},{"speaker":"[bryan_boorstein]","startTime":3628.887,"endTime":3636.051,"body":"Zone five, so I think now that actually the last thing would"},{"speaker":"[bryan_boorstein]","startTime":3636.111,"endTime":3642.756,"body":"be. It's the one before we before we move on."},{"speaker":"[bryan_boorstein]","startTime":3636.111,"endTime":3642.756,"body":"The last thing to say is that it does tend to have more of cross"},{"speaker":"[bryan_boorstein]","startTime":3642.816,"endTime":3648.159,"body":"over effect on leg training. So depending on"},{"speaker":"[bryan_boorstein]","startTime":3642.816,"endTime":3648.159,"body":"specifically, depending on the modality you choose, like, if"},{"speaker":"[bryan_boorstein]","startTime":3648.18,"endTime":3653.783,"body":"you were to run sprints, that's going to have"},{"speaker":"[bryan_boorstein]","startTime":3648.18,"endTime":3653.783,"body":"a huge impact on your leg training, because running is impact"},{"speaker":"[bryan_boorstein]","startTime":3653.883,"endTime":3661.168,"body":"itself. Whereas, if you're doing an assault,"},{"speaker":"[bryan_boorstein]","startTime":3653.883,"endTime":3661.168,"body":"bye or row or probab, Has less impact, but just by the nature"},{"speaker":"[bryan_boorstein]","startTime":3661.348,"endTime":3669.394,"body":"of pushing as hard as you can in something"},{"speaker":"[bryan_boorstein]","startTime":3661.348,"endTime":3669.394,"body":"that involves your legs, is going to have some sort of impact"},{"speaker":"[bryan_boorstein]","startTime":3669.634,"endTime":3678.22,"body":"on your leg training. And so that wraps up"},{"speaker":"[bryan_boorstein]","startTime":3669.634,"endTime":3678.22,"body":"my, my deep dive into zone five and kind of pushes me into the"},{"speaker":"[bryan_boorstein]","startTime":3678.34,"endTime":3687.486,"body":"final piece of this segment, this episode,"},{"speaker":"[bryan_boorstein]","startTime":3678.34,"endTime":3687.486,"body":"which is kind of how to combine programming these cardio days"},{"speaker":"[bryan_boorstein]","startTime":3687.826,"endTime":3695.171,"body":"with hypertra Training, And so, when you look"},{"speaker":"[bryan_boorstein]","startTime":3687.826,"endTime":3695.171,"body":"at the way that I'm implementing this in Brian's program right"},{"speaker":"[bryan_boorstein]","startTime":3695.231,"endTime":3705.157,"body":"now, Um, I have a nine day micro cycle, and"},{"speaker":"[bryan_boorstein]","startTime":3695.231,"endTime":3705.157,"body":"in that nine day micro cycle there are five weight lifting days,"},{"speaker":"[bryan_boorstein]","startTime":3705.518,"endTime":3715.865,"body":"and then for non weight lifting days, Um, the"},{"speaker":"[bryan_boorstein]","startTime":3705.518,"endTime":3715.865,"body":"way I actually wrote it out was to put each cardiosession on"},{"speaker":"[bryan_boorstein]","startTime":3716.565,"endTime":3723.35,"body":"a rest day, because when I write In the app,"},{"speaker":"[bryan_boorstein]","startTime":3716.565,"endTime":3723.35,"body":"it just kind o. It's not as streamlined or as easy to write it"},{"speaker":"[bryan_boorstein]","startTime":3723.49,"endTime":3729.314,"body":"in. If I were to write it in on lifting day,"},{"speaker":"[bryan_boorstein]","startTime":3723.49,"endTime":3729.314,"body":"I would end up kind of being like a footnote at the bottom of"},{"speaker":"[bryan_boorstein]","startTime":3729.354,"endTime":3735.358,"body":"that lifting day and I didn't want it to appear"},{"speaker":"[bryan_boorstein]","startTime":3729.354,"endTime":3735.358,"body":"that way, so I wrote them in outside of that, but I think that"},{"speaker":"[bryan_boorstein]","startTime":3735.498,"endTime":3744.984,"body":"in a in a perfect optimal world, what you would"},{"speaker":"[bryan_boorstein]","startTime":3735.498,"endTime":3744.984,"body":"really want to do is leverage the upper body days as a potential"},{"speaker":"[bryan_boorstein]","startTime":3745.204,"endTime":3751.148,"body":"option where you would double up, And obviously"},{"speaker":"[bryan_boorstein]","startTime":3745.204,"endTime":3751.148,"body":"this depends How much time you have in your day. Like if you"},{"speaker":"[bryan_boorstein]","startTime":3751.208,"endTime":3757.492,"body":"can do a cardiosession and a weight training"},{"speaker":"[bryan_boorstein]","startTime":3751.208,"endTime":3757.492,"body":"session in the same day, and I'm sure many people cannot, But"},{"speaker":"[bryan_boorstein]","startTime":3757.652,"endTime":3765.958,"body":"what I've found to be working best for me is"},{"speaker":"[bryan_boorstein]","startTime":3757.652,"endTime":3765.958,"body":"to throw one of my cardiosessions on an upper body day. Try to"},{"speaker":"[bryan_boorstein]","startTime":3765.998,"endTime":3773.243,"body":"follow that with a rest day, and then have"},{"speaker":"[bryan_boorstein]","startTime":3765.998,"endTime":3773.243,"body":"the leg day next, so that you're essentially two days away, like"},{"speaker":"[bryan_boorstein]","startTime":3773.303,"endTime":3782.629,"body":"forty eight hours apart from when you did your"},{"speaker":"[bryan_boorstein]","startTime":3773.303,"endTime":3782.629,"body":"cardio to your leg day. Um, and then, so I mean, there's a number"},{"speaker":"[bryan_boorstein]","startTime":3782.689,"endTime":3788.093,"body":"of ways that you can organize that. I think,"},{"speaker":"[bryan_boorstein]","startTime":3782.689,"endTime":3788.093,"body":"if you were to follow it exactly as I wrote it, which is essentially"},{"speaker":"[bryan_boorstein]","startTime":3788.973,"endTime":3798.079,"body":"upper body zone Two, then lower body that,"},{"speaker":"[bryan_boorstein]","startTime":3788.973,"endTime":3798.079,"body":"that's also not the end of the world. Like if you're doing zone"},{"speaker":"[bryan_boorstein]","startTime":3798.18,"endTime":3803.943,"body":"two session, that's going to have significantly"},{"speaker":"[bryan_boorstein]","startTime":3798.18,"endTime":3803.943,"body":"less impact on your fast twitched muscle fiber and your legs,"},{"speaker":"[bryan_boorstein]","startTime":3804.824,"endTime":3811.669,"body":"And you have full twenty four hours between"},{"speaker":"[bryan_boorstein]","startTime":3804.824,"endTime":3811.669,"body":"that session and then Your lower body session. I personally haven't"},{"speaker":"[bryan_boorstein]","startTime":3811.749,"endTime":3818.653,"body":"noticed any deleterious effects from that."},{"speaker":"[bryan_boorstein]","startTime":3811.749,"endTime":3818.653,"body":"I do find myself being much more cautious about where I place"},{"speaker":"[bryan_boorstein]","startTime":3818.873,"endTime":3829.6,"body":"zone five sessions. and so I think that placing"},{"speaker":"[bryan_boorstein]","startTime":3818.873,"endTime":3829.6,"body":"those in close proximity before a leg day is for sure a poor"},{"speaker":"[bryan_boorstein]","startTime":3829.701,"endTime":3839.227,"body":"idea. I think doing it in relatively close"},{"speaker":"[bryan_boorstein]","startTime":3829.701,"endTime":3839.227,"body":"proximity after a leg day, probably not quite as big A deal,"},{"speaker":"[bryan_boorstein]","startTime":3839.387,"endTime":3846.752,"body":"especially if you have a meal in between and"},{"speaker":"[bryan_boorstein]","startTime":3839.387,"endTime":3846.752,"body":"then, depending on the modality that you use, you may just find"},{"speaker":"[bryan_boorstein]","startTime":3846.812,"endTime":3852.336,"body":"it a little more difficult to get going in"},{"speaker":"[bryan_boorstein]","startTime":3846.812,"endTime":3852.336,"body":"the beginning of the work, because your legs kind of have that"},{"speaker":"[bryan_boorstein]","startTime":3852.456,"endTime":3858.46,"body":"dead leg feeling where you're just not producing"},{"speaker":"[bryan_boorstein]","startTime":3852.456,"endTime":3858.46,"body":"a ton of force with them. But once you kind of warm up and clear"},{"speaker":"[bryan_boorstein]","startTime":3858.54,"endTime":3866.985,"body":"some of that lackdate in there, I've found"},{"speaker":"[bryan_boorstein]","startTime":3858.54,"endTime":3866.985,"body":"that to be okay as well, but ultimately I think what this really"},{"speaker":"[bryan_boorstein]","startTime":3867.045,"endTime":3875.811,"body":"boils down to is what Period of nutritional"},{"speaker":"[bryan_boorstein]","startTime":3867.045,"endTime":3875.811,"body":"periodization you're in Because if you are in a deficit, then"},{"speaker":"[bryan_boorstein]","startTime":3875.951,"endTime":3883.136,"body":"you have to be much more conscious of where"},{"speaker":"[bryan_boorstein]","startTime":3875.951,"endTime":3883.136,"body":"you place these cardio days, or even if you're going to do cardio"},{"speaker":"[bryan_boorstein]","startTime":3883.256,"endTime":3890.941,"body":"at all, Um, whereas, when you're in a surplus"},{"speaker":"[bryan_boorstein]","startTime":3883.256,"endTime":3890.941,"body":"or maintenance plus whatever you want to call it, you just have"},{"speaker":"[bryan_boorstein]","startTime":3890.981,"endTime":3899.975,"body":"more resources to to recover, and therefore"},{"speaker":"[bryan_boorstein]","startTime":3890.981,"endTime":3899.975,"body":"I think the impact to the negative impact of The cardiodays is"},{"speaker":"[bryan_boorstein]","startTime":3900.056,"endTime":3901.566,"body":"just. it's just mitigated a little bit."},{"speaker":"[aaron_straker]","startTime":3902.58,"endTime":3908.724,"body":"Yeah. You really hit the nail on the head there"},{"speaker":"[aaron_straker]","startTime":3902.58,"endTime":3908.724,"body":"at the end with the with the recovery capacity. One note that"},{"speaker":"[aaron_straker]","startTime":3908.764,"endTime":3919.091,"body":"I wanted to add on the zone five is if you are"},{"speaker":"[aaron_straker]","startTime":3908.764,"endTime":3919.091,"body":"utilizing like the air din sprints or something like that, I"},{"speaker":"[aaron_straker]","startTime":3919.171,"endTime":3927.776,"body":"have seen it where it's actually. There's no"},{"speaker":"[aaron_straker]","startTime":3919.171,"endTime":3927.776,"body":"really good way to quantify it, but added as additional quad"},{"speaker":"[aaron_straker]","startTime":3927.897,"endTime":3935.262,"body":"volume because it is like training the quads"},{"speaker":"[aaron_straker]","startTime":3927.897,"endTime":3935.262,"body":"that higher reps you will produce it Narlyquadpump, Um, doing"},{"speaker":"[bryan_boorstein]","startTime":3935.092,"endTime":3935.256,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3935.542,"endTime":3942.527,"body":"interval sprints on there, so taking that into"},{"speaker":"[aaron_straker]","startTime":3935.542,"endTime":3942.527,"body":"consideration, if you are going to have that zone five day away"},{"speaker":"[aaron_straker]","startTime":3942.787,"endTime":3948.371,"body":"further enough from from from a quad training"},{"speaker":"[aaron_straker]","startTime":3942.787,"endTime":3948.371,"body":"session, and it will provide you a little bit of like Matabalite,"},{"speaker":"[aaron_straker]","startTime":3948.451,"endTime":3949.972,"body":"kind of stimuli"},{"speaker":"[bryan_boorstein]","startTime":3949.655,"endTime":3949.799,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3950.473,"endTime":3957.698,"body":"that you could potentially replace from a secondary"},{"speaker":"[aaron_straker]","startTime":3950.473,"endTime":3957.698,"body":"day Would have a high reps of leg extensions or something like"},{"speaker":"[aaron_straker]","startTime":3957.738,"endTime":3959.459,"body":"that. You would get a very similar effect."},{"speaker":"[bryan_boorstein]","startTime":3961.127,"endTime":3965.251,"body":"Yeah, especially if you're doing the short"},{"speaker":"[bryan_boorstein]","startTime":3961.127,"endTime":3965.251,"body":"intervals like the twenty to thirty second all outbursts."},{"speaker":"[aaron_straker]","startTime":3965.165,"endTime":3965.369,"body":"Yes,"},{"speaker":"[bryan_boorstein]","startTime":3965.311,"endTime":3971.398,"body":"you know that emulate more like a weight training"},{"speaker":"[bryan_boorstein]","startTime":3965.311,"endTime":3971.398,"body":"set. Whereas, if you're doing like a four and four off, like,"},{"speaker":"[bryan_boorstein]","startTime":3971.458,"endTime":3975.422,"body":"you may still accumulate a ton of metabolites"},{"speaker":"[bryan_boorstein]","startTime":3971.458,"endTime":3975.422,"body":"and your legs still burn. but it's like"},{"speaker":"[aaron_straker]","startTime":3975.665,"endTime":3975.971,"body":"Different,"},{"speaker":"[bryan_boorstein]","startTime":3976.223,"endTime":3982.693,"body":"it's like doing you know, a four hundred web"},{"speaker":"[bryan_boorstein]","startTime":3976.223,"endTime":3982.693,"body":"set of leg extensions or something You do want of those?"},{"speaker":"[aaron_straker]","startTime":3984.683,"endTime":3986.05,"body":"No, Oh, my god, no,"},{"speaker":"[bryan_boorstein]","startTime":3986.787,"endTime":3987.047,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3986.813,"endTime":3988.3,"body":"no, yeah,"},{"speaker":"[bryan_boorstein]","startTime":3987.948,"endTime":3994.818,"body":"cool. Well, that's really all I got Man. Next"},{"speaker":"[bryan_boorstein]","startTime":3987.948,"endTime":3994.818,"body":"week I will be in San Diego, so we'll have our new time recording"},{"speaker":"[bryan_boorstein]","startTime":3995.138,"endTime":4000.486,"body":"the podcast. But other than that, everything"},{"speaker":"[bryan_boorstein]","startTime":3995.138,"endTime":4000.486,"body":"should continue week to week. we should have episodes coming"},{"speaker":"[bryan_boorstein]","startTime":4000.546,"endTime":4000.626,"body":"out."},{"speaker":"[aaron_straker]","startTime":4000.76,"endTime":4006.565,"body":"Yep, I am very much looking forward to Brian"},{"speaker":"[aaron_straker]","startTime":4000.76,"endTime":4006.565,"body":"in San Diego, because you will get in eight a M. Aron, and not"},{"speaker":"[aaron_straker]","startTime":4006.625,"endTime":4009.708,"body":"a ten pm Aron, And there is"},{"speaker":"[bryan_boorstein]","startTime":4009.702,"endTime":4009.863,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":4009.748,"endTime":4013.471,"body":"a couple times in this episode I like trying"},{"speaker":"[aaron_straker]","startTime":4009.748,"endTime":4013.471,"body":"to hold my yawns in, but like I am"},{"speaker":"[bryan_boorstein]","startTime":4013.467,"endTime":4013.888,"body":"Oh,"},{"speaker":"[aaron_straker]","startTime":4013.751,"endTime":4015.913,"body":"tired, so I will be"},{"speaker":"[bryan_boorstein]","startTime":4015.935,"endTime":4016.075,"body":"it's"},{"speaker":"[aaron_straker]","startTime":4015.973,"endTime":4016.173,"body":"very."},{"speaker":"[bryan_boorstein]","startTime":4016.115,"endTime":4017.801,"body":"all good. No one's watching your face. We're"},{"speaker":"[aaron_straker]","startTime":4017.674,"endTime":4017.855,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":4017.841,"endTime":4018.042,"body":"cool."},{"speaker":"[aaron_straker]","startTime":4018.415,"endTime":4022.959,"body":"I'll be very excited to have my cup of coffee"},{"speaker":"[aaron_straker]","startTime":4018.415,"endTime":4022.959,"body":"ready to go at eight a M. doing this so"},{"speaker":"[bryan_boorstein]","startTime":4022.988,"endTime":4026.164,"body":"Nice. I dig that, All right, guys. we'll catch"},{"speaker":"[bryan_boorstein]","startTime":4022.988,"endTime":4026.164,"body":"you all next week."},{"speaker":"[aaron_straker]","startTime":4026.581,"endTime":4029.036,"body":"As always, thank you for listening. Talk to guys"},{"speaker":"[aaron_straker]","startTime":4026.581,"endTime":4029.036,"body":"next week."}]}