{"version":"1.0.0","segments":[{"startTime":27.094,"endTime":35.694,"body":"What's up guys, happy Monday or Tuesday or I mean, realistically any day of the week that"},{"startTime":27.094,"endTime":35.694,"body":"you are listening to this, I hope it is a very happy day."},{"startTime":35.694,"endTime":38.513999999999996,"body":"Welcome back to another episode of Eat, Train, Prosper."},{"startTime":38.513999999999996,"endTime":46.234,"body":"This is episode 168 and Brian and I are going to dive into a little bit of the new hype,"},{"startTime":38.513999999999996,"endTime":46.234,"body":"which is hybrid training."},{"startTime":46.234,"endTime":49.544,"body":"So I'm sure that you have seen run clubs popping up."},{"startTime":49.544,"endTime":51.238,"body":"You have probably seen."},{"startTime":51.238,"endTime":61.158,"body":"Maybe some of your influencers if you follow that kind of crowd or even friends family"},{"startTime":51.238,"endTime":61.158,"body":"members getting into a more hybrid approach to training and Brian and I thought we could"},{"startTime":61.158,"endTime":64.632,"body":"have some interesting conversation around it."},{"startTime":64.632,"endTime":71.19800000000001,"body":"So we are going to do so so With that said Brian, can you kick us off with some updates"},{"startTime":64.632,"endTime":71.19800000000001,"body":"for this week, please?"},{"startTime":71.816,"endTime":77.991,"body":"Yeah, of course, you guys know I've been doing this hybrid training thing for a few years"},{"startTime":71.816,"endTime":77.991,"body":"now."},{"startTime":77.991,"endTime":86.637,"body":"And so not so new to me, but definitely the hype around it has been palpable in that it"},{"startTime":77.991,"endTime":86.637,"body":"seems like everybody's trying to do it."},{"startTime":86.637,"endTime":88.749,"body":"And so we'll get into that as we get through the episode."},{"startTime":88.749,"endTime":98.116,"body":"But I think it's important to remember that hybrid training in its base form literally"},{"startTime":88.749,"endTime":98.116,"body":"just means the combination of some kind of cardio with some weightlifting, at least for"},{"startTime":98.116,"endTime":100.227,"body":"the definition that we're gonna use today."},{"startTime":101.342,"endTime":109.177,"body":"And so that can be almost anybody, like, especially as we get older and look to pursue"},{"startTime":101.342,"endTime":109.177,"body":"health along with performance."},{"startTime":109.218,"endTime":112.14,"body":"I think there's an inevitable intersection between those two things."},{"startTime":112.14,"endTime":116.423,"body":"So I think it's an important episode and one that I know I look forward to doing here with"},{"startTime":112.14,"endTime":116.423,"body":"Aaron."},{"startTime":116.423,"endTime":123.208,"body":"So before we jump in, I have an update on my hybrid training."},{"startTime":123.568,"endTime":128.94,"body":"And so one thing I noticed is yesterday, the day before maybe,"},{"startTime":128.94,"endTime":139.4,"body":"when I was looking at my Strava stats is that the total amount of mileage that I've been"},{"startTime":128.94,"endTime":139.4,"body":"doing per week on my bike or total amount of time commitment to cardio, if you want to"},{"startTime":139.4,"endTime":147.0,"body":"want to state it that way is about 20 % less, maybe even 30 % less this year than it was"},{"startTime":139.4,"endTime":147.0,"body":"last year."},{"startTime":147.0,"endTime":158.16,"body":"And so I was looking at some of my biggest days last year and I had a number of weeks that"},{"startTime":147.0,"endTime":158.16,"body":"were between 150 and 160 miles, which is crazy because that means that I was biking an"},{"startTime":158.16,"endTime":159.084,"body":"average of like"},{"startTime":159.084,"endTime":164.524,"body":"23 miles a day or something along those lines if it's extrapolated out over seven days."},{"startTime":164.524,"endTime":170.104,"body":"And this year I've only been doing cardio for maybe five days a week."},{"startTime":170.524,"endTime":178.424,"body":"And so my biggest week of the year just happened this past week and I did 130 miles."},{"startTime":178.424,"endTime":181.224,"body":"My biggest weeks prior to that were like 120."},{"startTime":181.224,"endTime":186.396,"body":"And that's because I just am not doing it as often."},{"startTime":186.396,"endTime":191.6,"body":"And I've talked in prior episodes about how I've also decreased my lifting volume."},{"startTime":191.6,"endTime":202.947,"body":"And so when we look at the predominance of research in the area of the impact of volume on"},{"startTime":191.6,"endTime":202.947,"body":"adaptation, especially as it relates to cardio, but also as it relates to lifting, which"},{"startTime":202.947,"endTime":209.752,"body":"we talked about in the last episode, you see this trend that more is better."},{"startTime":210.112,"endTime":215.636,"body":"But what I've realized this year through my journey, my third year now in hybrid training"},{"startTime":210.112,"endTime":215.636,"body":"is that"},{"startTime":215.636,"endTime":230.838,"body":"Maybe it's better to do more if you're singularly focused, but when you're duly focused on"},{"startTime":215.636,"endTime":230.838,"body":"both cardio and weights, at least for me, it seems that less is more in both endeavors."},{"startTime":230.838,"endTime":234.371,"body":"Less weight training is more and less cardio is more."},{"startTime":234.371,"endTime":243.739,"body":"And so that's been really eye -opening and insightful for me because in prior years, I"},{"startTime":234.371,"endTime":243.739,"body":"think I was influenced by the literature showing that cardio is so dependent upon volume"},{"startTime":243.739,"endTime":245.484,"body":"that I just thought the more and more and more."},{"startTime":245.484,"endTime":247.484,"body":"did, the better I would get."},{"startTime":247.484,"endTime":249.074,"body":"But this year, I'm actually performing better."},{"startTime":249.074,"endTime":251.684,"body":"So I'm going faster."},{"startTime":251.964,"endTime":256.554,"body":"And I am performing better in the weight room."},{"startTime":256.554,"endTime":262.36400000000003,"body":"So both things are improved from doing less, which I just think is super interesting."},{"startTime":262.36400000000003,"endTime":274.4,"body":"And one aspect of that that's been interesting and unique is that my zone two rides, which"},{"startTime":262.36400000000003,"endTime":274.4,"body":"in prior years were generally between 45 and 75 minutes,"},{"startTime":274.50800000000004,"endTime":279.00800000000004,"body":"are now just like extending out and it's not getting harder."},{"startTime":279.20799999999997,"endTime":284.738,"body":"Like last week, my zone two rides were all just under two hours or around two hours."},{"startTime":284.738,"endTime":289.888,"body":"So they were somewhere between 90 and 130 minutes for my zone two rides."},{"startTime":289.888,"endTime":297.168,"body":"And this is at the same pace and effort and heart rate and all that stuff that I was doing"},{"startTime":289.888,"endTime":297.168,"body":"for like 45 to 75 minutes last year."},{"startTime":297.168,"endTime":303.146,"body":"So it's been kind of cool to be able to see my capacity extend and duration increase."},{"startTime":303.392,"endTime":305.373,"body":"without an increased RPE."},{"startTime":306.154,"endTime":315.182,"body":"And so I think part of that goes into the fact that I'm doing lower volumes, I have better"},{"startTime":306.154,"endTime":315.182,"body":"recovery capacity, and the adaptations are occurring more rapidly."},{"startTime":315.182,"endTime":327.002,"body":"And so anyway, I don't want to give away too much from the whole episode, but I have found"},{"startTime":315.182,"endTime":327.002,"body":"that really interesting for myself, that I'm doing less gaining more and increasing in"},{"startTime":327.002,"endTime":329.974,"body":"duration of the rides that I do, do, do, do."},{"startTime":331.896,"endTime":339.261,"body":"and just really getting a lot more out of the whole season of combining this hybrid model"},{"startTime":331.896,"endTime":339.261,"body":"this last year."},{"startTime":339.261,"endTime":344.944,"body":"So hopefully some lessons that I can transfer to you guys here in the bulk of the episode."},{"startTime":344.944,"endTime":351.878,"body":"And then I have an episode on an update on some training in the gym stuff too, but let's"},{"startTime":344.944,"endTime":351.878,"body":"kick it over to Aaron and see what's going on there."},{"startTime":353.462,"endTime":355.902,"body":"I have a question for you."},{"startTime":356.102,"endTime":362.342,"body":"What are you doing with your new found time that you are training less in both cardio and"},{"startTime":356.102,"endTime":362.342,"body":"weights?"},{"startTime":362.342,"endTime":364.522,"body":"I mean, to a pretty meaningful capacity, right?"},{"startTime":364.522,"endTime":367.512,"body":"Because you said your cardio sessions are not 30 minutes."},{"startTime":367.512,"endTime":370.142,"body":"Like you said, they are decently lengthy."},{"startTime":370.142,"endTime":375.788,"body":"What are you feeling your new time that was previously dedicated to cardio or weights?"},{"startTime":375.788,"endTime":377.178,"body":"Yeah, I love that question."},{"startTime":377.178,"endTime":381.868,"body":"So before I answer it, the the main difference this year is that I'm not really doing"},{"startTime":377.178,"endTime":381.868,"body":"double days."},{"startTime":381.868,"endTime":385.808,"body":"So that was one thing I did last year a lot is I would lift and bike in the same day."},{"startTime":385.808,"endTime":388.308,"body":"So there was a much larger time commitment."},{"startTime":388.308,"endTime":390.668,"body":"Whereas now I'm like, okay, today is a bike day."},{"startTime":390.668,"endTime":394.888,"body":"And like I have a two hour ride, but then I have the rest of the day free, or it's a lift"},{"startTime":390.668,"endTime":394.888,"body":"day."},{"startTime":394.888,"endTime":399.008,"body":"So I have a 60 minute lift, and then I have, you know, walks plus the rest of the day"},{"startTime":394.888,"endTime":399.008,"body":"free."},{"startTime":399.008,"endTime":403.428,"body":"So it has been really nice to be more singularly focused on a day to day basis."},{"startTime":403.428,"endTime":405.764,"body":"As far as what I'm going to fill my time with."},{"startTime":405.866,"endTime":416.08,"body":"I love that question because I've kind of, I think I talked to you maybe six months ago"},{"startTime":405.866,"endTime":416.08,"body":"about how I was thinking about starting a second podcast."},{"startTime":416.721,"endTime":426.284,"body":"And I've been further investigating that and actually begun kind of laying the groundwork"},{"startTime":416.721,"endTime":426.284,"body":"for what I want that to look like."},{"startTime":426.425,"endTime":435.178,"body":"And the podcast that I want to start is focusing, I guess you would say more on the"},{"startTime":426.425,"endTime":435.178,"body":"Prosper side of Eat, Train, Prosper."},{"startTime":436.365,"endTime":442.947,"body":"But I really want just a platform to be able to delve into things that interest me outside"},{"startTime":436.365,"endTime":442.947,"body":"of the fitness space."},{"startTime":443.588,"endTime":448.49,"body":"So that could be self -development, philosophy, parenting."},{"startTime":450.091,"endTime":460.506,"body":"It can also touch on the topic of fitness on kind of a tangential way because it's such a"},{"startTime":450.091,"endTime":460.506,"body":"large part of our life and it's a large part of self -development and things like that in"},{"startTime":460.506,"endTime":461.416,"body":"general."},{"startTime":461.789,"endTime":466.908,"body":"And so that's actually my goal for this winter as kind of cardio begins to die down a"},{"startTime":461.789,"endTime":466.908,"body":"little bit."},{"startTime":466.908,"endTime":472.027,"body":"And then I continue training potentially to maybe three days a week in the gym lifting."},{"startTime":472.669,"endTime":474.191,"body":"I really want to..."},{"startTime":476.328,"endTime":477.859,"body":"of get this podcast going."},{"startTime":477.859,"endTime":481.431,"body":"And I don't know what it's going to look like or how committed I'm going to be to it."},{"startTime":481.452,"endTime":487.236,"body":"But I do find myself kind of craving this additional release that's outside of the fitness"},{"startTime":481.452,"endTime":487.236,"body":"industry."},{"startTime":487.236,"endTime":496.322,"body":"And I've been feeling this for a while in this poll to kind of have some sort of passion"},{"startTime":487.236,"endTime":496.322,"body":"and focus that isn't directly related to the fitness industry."},{"startTime":496.703,"endTime":503.628,"body":"And so this, think, will potentially be fulfilling for me and something I look forward to"},{"startTime":496.703,"endTime":503.628,"body":"spending my time on."},{"startTime":504.643,"endTime":510.387,"body":"I'm glad I asked that is a very cool development and I look forward to when that time"},{"startTime":504.643,"endTime":510.387,"body":"comes"},{"startTime":510.432,"endTime":512.0830000000001,"body":"Yeah, what's going on with you?"},{"startTime":512.864,"endTime":522.527,"body":"So I thought in a very timely manner, I had my first three structured cardio sessions in"},{"startTime":512.864,"endTime":522.527,"body":"my renewed quote unquote off season build."},{"startTime":522.527,"endTime":532.3199999999999,"body":"And now that I am officially out of the woods for my hernia repair, it was supposed to be"},{"startTime":522.527,"endTime":532.3199999999999,"body":"four sessions, but I just couldn't fit them all in with figuring out my schedule."},{"startTime":533.181,"endTime":537.782,"body":"So I have two zone two sessions and then two kind of hit sessions."},{"startTime":538.806,"endTime":544.306,"body":"And this past week was honestly the first time I took like a true zone to ride."},{"startTime":544.306,"endTime":551.826,"body":"I ran the very back of the napkin calculations and was like, okay, 45 minutes sitting in"},{"startTime":544.306,"endTime":551.826,"body":"this heart rate."},{"startTime":552.086,"endTime":554.785,"body":"It's kind of lovely to be completely honest."},{"startTime":554.785,"endTime":560.926,"body":"It's very, it's incredibly achievable and you're not dying."},{"startTime":560.926,"endTime":567.086,"body":"You're pretty much chilling, moving and like watching a show at the same time."},{"startTime":567.086,"endTime":568.704,"body":"Like the only."},{"startTime":568.704,"endTime":573.336,"body":"kind of downside is my balls go numb and that it gets uncomfortable."},{"startTime":573.336,"endTime":584.02,"body":"But other than that, like once I have a solution for that, it's, it's almost like a time"},{"startTime":573.336,"endTime":584.02,"body":"to yourself where I can be like, I'm just watching like this TV series or anime series is"},{"startTime":584.02,"endTime":585.241,"body":"really what I'm watching."},{"startTime":585.241,"endTime":587.502,"body":"But it's like a nice chunk of time you're doing that."},{"startTime":587.502,"endTime":591.023,"body":"But I, and I don't feel like I'm dying, which is, it feels wonderful."},{"startTime":591.023,"endTime":593.244,"body":"So I was like, man, this is great."},{"startTime":593.244,"endTime":598.086,"body":"And it is, like I said, it's, it's very, very approachable and achievable, which is"},{"startTime":598.24,"endTime":599.475,"body":"kind of nice."},{"startTime":600.808,"endTime":609.351,"body":"I've had this conversation with Jordan Lips before and we've gone back and forth on"},{"startTime":600.808,"endTime":609.351,"body":"whether we prefer zone two or like intensity intervals."},{"startTime":609.671,"endTime":616.284,"body":"And I've always been on the side of preferring zone two for a lot of those reasons that"},{"startTime":609.671,"endTime":616.284,"body":"you state where it's, it's almost cathartic."},{"startTime":616.284,"endTime":622.796,"body":"It's like this very chill, like mental reset in a way."},{"startTime":623.678,"endTime":626.939,"body":"And I love that I don't have to work hard that I can kind of multitask."},{"startTime":626.939,"endTime":632.03,"body":"I can look around, I can take in the surroundings if I'm outside or watch a show if I'm"},{"startTime":626.939,"endTime":632.03,"body":"indoors, whatever it is."},{"startTime":632.29,"endTime":636.112,"body":"And so I love zone two and he's like, it's so boring and monotonous."},{"startTime":636.112,"endTime":642.413,"body":"And like, I just prefer the intervals because you know, there's actually like a purpose to"},{"startTime":636.112,"endTime":642.413,"body":"them and I'm working hard and whatever."},{"startTime":642.433,"endTime":644.254,"body":"So that's cool to hear that insight."},{"startTime":644.254,"endTime":647.225,"body":"And I'm excited that you're getting into the zone two thing."},{"startTime":647.225,"endTime":651.816,"body":"Cause it's been like you're, you've been doing cardio, but you've been doing it in much"},{"startTime":647.225,"endTime":651.816,"body":"more of like a"},{"startTime":652.064,"endTime":654.106,"body":"moderate to high intensity."},{"startTime":654.888,"endTime":655.789,"body":"So this is sweet."},{"startTime":655.789,"endTime":658.342,"body":"And then as far as your balls, you need a chamois."},{"startTime":658.342,"endTime":664.53,"body":"Like you just need a pair of those padded like diaper shorts that bikers wear and that'll"},{"startTime":658.342,"endTime":664.53,"body":"change the game for you."},{"startTime":664.82,"endTime":669.604,"body":"Yeah, I was looking for one of those kind of seat things that I can put over top of the"},{"startTime":664.82,"endTime":669.604,"body":"seat."},{"startTime":670.249,"endTime":670.968,"body":"No."},{"startTime":670.968,"endTime":673.728,"body":"get a shammy, just buy a $60 shammy, just the shorts."},{"startTime":673.728,"endTime":682.188,"body":"You don't need the full bib with the things that go over your shoulder and stuff, but just"},{"startTime":673.728,"endTime":682.188,"body":"buy a pair of shorts that have like the padded little bike diaper thing in the bottom."},{"startTime":683.168,"endTime":687.958,"body":"so I think I bought mine from wing winks, W INX maybe."},{"startTime":687.958,"endTime":689.498,"body":"But there's a number of them out there."},{"startTime":689.498,"endTime":694.168,"body":"They're like, you know, between 40 and $80, depending on how high quality you want to go."},{"startTime":694.168,"endTime":697.99,"body":"And it's just like a padded butt for your for your pants."},{"startTime":698.272,"endTime":698.983,"body":"All right, easy."},{"startTime":698.983,"endTime":700.714,"body":"I'll probably need a few of those."},{"startTime":700.714,"endTime":703.967,"body":"Yeah, so was great."},{"startTime":703.967,"endTime":707.931,"body":"And then I had my hit session, which was horrendous."},{"startTime":707.931,"endTime":721.082,"body":"And I what I found was interesting is I often find when I'm in the heat of the moment"},{"startTime":707.931,"endTime":721.082,"body":"doing things, I'm having a lot of like internal dialogue with myself and I am dying."},{"startTime":721.082,"endTime":722.483,"body":"I think I hit my max heart rate."},{"startTime":722.483,"endTime":725.946,"body":"I think like I actually touched it or I was one beat per minute."},{"startTime":726.006,"endTime":732.946,"body":"I mean, I just did the basic 180 or 220 minus age, and I think that puts me at I'm 36."},{"startTime":733.086,"endTime":739.606,"body":"So to 184 and I hit a 183 on it, which I was."},{"startTime":739.606,"endTime":741.186,"body":"Surprised at."},{"startTime":742.006,"endTime":747.746,"body":"But in between, I would be like, OK, Aaron, it's our first day back, like we're not doing"},{"startTime":742.006,"endTime":747.746,"body":"OK."},{"startTime":747.746,"endTime":755.126,"body":"I was like kind of like like spinning and dizzy, like my body's kind of giving me these"},{"startTime":747.746,"endTime":755.126,"body":"like warning lights and I'm like just."},{"startTime":755.126,"endTime":758.986,"body":"I know we said we would commit to X, but just push it out like 80%."},{"startTime":758.986,"endTime":760.686,"body":"It's the first session will be okay."},{"startTime":760.686,"endTime":765.546,"body":"And the second that timer went off again, it was like, I could not go at 80%."},{"startTime":765.546,"endTime":768.346,"body":"I would come out like full sprint again."},{"startTime":768.346,"endTime":772.666,"body":"And then I just like, was just digging the hole deeper and deeper and deeper."},{"startTime":772.666,"endTime":774.906,"body":"I think I messaged you on Instagram about it."},{"startTime":774.906,"endTime":780.692,"body":"Jenny and I had like a coffee afterwards and my heart rate didn't come under a hundred for"},{"startTime":774.906,"endTime":780.692,"body":"like an hour."},{"startTime":780.692,"endTime":784.885,"body":"and my watch was sending me multiple things like, you're not, you're not okay."},{"startTime":786.587,"endTime":788.598,"body":"So yeah, that one was not fun."},{"startTime":788.598,"endTime":791.731,"body":"But other than that, I'm happy to have the structure in."},{"startTime":791.731,"endTime":803.11,"body":"And the main reason is, is now that my body weight is going to be climbing, I just want to"},{"startTime":791.731,"endTime":803.11,"body":"be doing everything that I can to stack the cards in my favor of health within the"},{"startTime":803.11,"endTime":808.164,"body":"confines of something that I understand is inherently unhealthy in and of itself."},{"startTime":808.164,"endTime":810.538,"body":"So those are my reasons."},{"startTime":810.538,"endTime":812.069,"body":"for doing so."},{"startTime":812.266,"endTime":813.559,"body":"Yeah, I love that."},{"startTime":813.559,"endTime":819.339,"body":"As we get into the bulk of the episode, we can talk a little bit about programming those"},{"startTime":813.559,"endTime":819.339,"body":"intensity sessions."},{"startTime":819.339,"endTime":824.026,"body":"And I'm curious to kind of get into the nitty gritty of kind of what you did, but we don't"},{"startTime":819.339,"endTime":824.026,"body":"need to kind of do that right now."},{"startTime":825.644,"endTime":826.194,"body":"Cool."},{"startTime":826.194,"endTime":828.744,"body":"Do you have anything else before I do my last update here?"},{"startTime":828.744,"endTime":829.944,"body":"All right, cool."},{"startTime":829.944,"endTime":838.224,"body":"So my last update is just that I am now two sessions in on my new full body, low volume,"},{"startTime":829.944,"endTime":838.224,"body":"low frequency program."},{"startTime":838.604,"endTime":847.794,"body":"As I discussed in the updates last episode, the program is essentially four full body"},{"startTime":838.604,"endTime":847.794,"body":"sessions over the course of 12 calendar days."},{"startTime":847.794,"endTime":851.364,"body":"So basically one every three days."},{"startTime":851.364,"endTime":853.484,"body":"That's kind of the way that looks."},{"startTime":853.664,"endTime":854.824,"body":"And"},{"startTime":855.34,"endTime":859.75,"body":"I only have eight working sets in each workout."},{"startTime":859.75,"endTime":870.62,"body":"So there's two for a leg move or leg or hip movement, two for a push, two for a pull, and"},{"startTime":859.75,"endTime":870.62,"body":"two for either delts or arms, depending on what day it is."},{"startTime":870.62,"endTime":872.92,"body":"So literally eight total working sets."},{"startTime":872.92,"endTime":878.3,"body":"All the workouts have taken me between 45 and 50 minutes for the most part."},{"startTime":878.3,"endTime":882.96,"body":"And I cannot believe how sore I've been from these two workouts."},{"startTime":882.96,"endTime":885.252,"body":"Like it is such"},{"startTime":885.5,"endTime":888.781,"body":"less volume than what I've been doing."},{"startTime":888.841,"endTime":897.405,"body":"And yet I have been like crippled sore in almost every muscle group from two working sets."},{"startTime":897.665,"endTime":909.77,"body":"And the only thing that I can really attribute this to is that at some level, I must be"},{"startTime":897.665,"endTime":909.77,"body":"working harder and putting better focus into my sets because I have less to do."},{"startTime":909.77,"endTime":914.532,"body":"Whereas maybe just subconsciously without even realizing it, I was"},{"startTime":914.632,"endTime":918.676,"body":"somehow sandbagging when I was like, have six sets of back to do today."},{"startTime":918.676,"endTime":928.046,"body":"Maybe I was just not, like, even though I was at failure, like I was watching the videos"},{"startTime":918.676,"endTime":928.046,"body":"and I did partials and I was at failure, somehow I just wasn't creating the same stimulus"},{"startTime":928.046,"endTime":933.591,"body":"that I was able to do when I was just given two sets and being like, that is what you have"},{"startTime":928.046,"endTime":933.591,"body":"today."},{"startTime":933.732,"endTime":937.315,"body":"And so the soreness has been palpable."},{"startTime":938.516,"endTime":944.388,"body":"It's been really nice and motivating to have two or three days completely off in between"},{"startTime":938.516,"endTime":944.388,"body":"every single lifting session."},{"startTime":944.388,"endTime":947.598,"body":"I've come in really excited to get after each one."},{"startTime":948.579,"endTime":950.249,"body":"And today is my third session."},{"startTime":950.249,"endTime":952.4,"body":"So today is my third of four."},{"startTime":952.5,"endTime":954.64,"body":"It's my only session that's all machines."},{"startTime":954.64,"endTime":958.682,"body":"All my other sessions are kind of a mix of machines and free weights and stuff like that."},{"startTime":958.682,"endTime":967.934,"body":"This session is like leg curls, pull downs, cable chest press and cable lateral raises, I"},{"startTime":958.682,"endTime":967.934,"body":"think."},{"startTime":968.104,"endTime":969.865,"body":"So everything's either cables or machines."},{"startTime":969.865,"endTime":977.907,"body":"So I actually don't expect to get quite as sore in this session as maybe I have in the"},{"startTime":969.865,"endTime":977.907,"body":"prior sessions just because of the equipment choice."},{"startTime":979.088,"endTime":980.339,"body":"it's been really cool."},{"startTime":980.339,"endTime":981.299,"body":"I'm excited about it."},{"startTime":981.299,"endTime":989.252,"body":"think it reminds me of those feelings of kind of nostalgia I used to have towards this"},{"startTime":981.299,"endTime":989.252,"body":"type of training when I first started."},{"startTime":991.176,"endTime":995.228,"body":"It's really nice to be so excited to train every day."},{"startTime":995.228,"endTime":999.52,"body":"And it's not that I would be dreading sessions or having anxiety about sessions or"},{"startTime":995.228,"endTime":999.52,"body":"anything."},{"startTime":999.52,"endTime":1001.321,"body":"It would just kind of be like, eh, this is what I do."},{"startTime":1001.321,"endTime":1002.961,"body":"Like I lift four days a week."},{"startTime":1002.961,"endTime":1003.912,"body":"Today's lifting day."},{"startTime":1003.912,"endTime":1005.893,"body":"I don't really want to do it, but hey, I got to do it."},{"startTime":1005.893,"endTime":1007.073,"body":"I go in, I do my session."},{"startTime":1007.073,"endTime":1007.883,"body":"Everything's cool."},{"startTime":1007.883,"endTime":1009.484,"body":"know, performance is great."},{"startTime":1009.484,"endTime":1012.766,"body":"Now to be able to be like, man, I'm itching to go to the gym."},{"startTime":1012.766,"endTime":1014.907,"body":"Like I haven't been there for two or three days."},{"startTime":1014.907,"endTime":1018.468,"body":"I cannot wait to go to the gym and throw some weights around."},{"startTime":1018.608,"endTime":1025.0810000000001,"body":"And that has been really nice and something that I hope kind of continues over the course"},{"startTime":1018.608,"endTime":1025.0810000000001,"body":"of the next few months with this programming."},{"startTime":1025.0810000000001,"endTime":1026.9940000000001,"body":"So that's the update there."},{"startTime":1031.274,"endTime":1031.875,"body":"Cool."},{"startTime":1031.875,"endTime":1035.289,"body":"So any anything more or are we good to jump into today?"},{"startTime":1035.289,"endTime":1037.7820000000002,"body":"OK, wonderful."},{"startTime":1037.7820000000002,"endTime":1041.516,"body":"So I think the one of the reasons we want to talk about is obviously Brian is in."},{"startTime":1041.516,"endTime":1047.2530000000002,"body":"I believe this is year three, right of the higher priority of hybrid training."},{"startTime":1049.426,"endTime":1061.055,"body":"And something that, you when we kind of talked about it, it's often the, the, the, the end"},{"startTime":1049.426,"endTime":1061.055,"body":"that people dive into with hybrid training is, is typically running, right?"},{"startTime":1061.055,"endTime":1062.756,"body":"Running and lifting weights."},{"startTime":1063.077,"endTime":1068.711,"body":"and what I thought would be, or Brian actually thought would be a really wonderful way to"},{"startTime":1063.077,"endTime":1068.711,"body":"talk about this is it does not have to be running."},{"startTime":1068.711,"endTime":1072.244,"body":"For example, like I have four cardio sessions per weekend."},{"startTime":1072.244,"endTime":1075.156,"body":"Not a single one of them is, is running in."},{"startTime":1075.774,"endTime":1079.936,"body":"we can get into, you know, goal specific and why, and that's some of the reasons that we"},{"startTime":1075.774,"endTime":1079.936,"body":"have here."},{"startTime":1079.936,"endTime":1093.131,"body":"But what we want to say is it's more around the movement or sorry, not necessarily the"},{"startTime":1079.936,"endTime":1093.131,"body":"modality, but the zones, purpose behind it, and then fitting that into, your greater kind"},{"startTime":1093.131,"endTime":1097.283,"body":"of scheme of what your goals are as an individual."},{"startTime":1097.283,"endTime":1104.566,"body":"So I think what makes the most sense, Brian, to start off with is like defining specific"},{"startTime":1097.283,"endTime":1104.566,"body":"goals."},{"startTime":1105.066,"endTime":1113.352,"body":"I always love starting the conversation around this, especially when I'm like onboarding,"},{"startTime":1105.066,"endTime":1113.352,"body":"you know, new clients and those sorts of things and getting really, really specific."},{"startTime":1113.352,"endTime":1126.031,"body":"Because if we don't have specifics one, where we're prone to be, subject to our, our,"},{"startTime":1113.352,"endTime":1126.031,"body":"waning, motivation at times, but then too, it's hard to quantify if we're actually making"},{"startTime":1126.031,"endTime":1126.481,"body":"progress."},{"startTime":1126.481,"endTime":1131.044,"body":"If we don't have a contextual goal to apply the progress too."},{"startTime":1131.044,"endTime":1133.886,"body":"So, with this kind of."},{"startTime":1135.156,"endTime":1136.77,"body":"Discussion around the hybrid training."},{"startTime":1136.77,"endTime":1143.692,"body":"How do you like to have the conversation around goals in terms of bringing this into maybe"},{"startTime":1136.77,"endTime":1143.692,"body":"someone who has just been lifting?"},{"startTime":1143.692,"endTime":1144.532,"body":"Mm -hmm."},{"startTime":1144.532,"endTime":1144.942,"body":"Yeah."},{"startTime":1144.942,"endTime":1154.552,"body":"I think at the first really important overriding thing that needs to be determined is"},{"startTime":1144.942,"endTime":1154.552,"body":"whether you're looking to integrate hybrid training for health, as in like, I just want my"},{"startTime":1154.552,"endTime":1155.322,"body":"heart to be healthy."},{"startTime":1155.322,"endTime":1166.712,"body":"I want mitochondrial function and all of these things, versus it being performance based,"},{"startTime":1155.322,"endTime":1166.712,"body":"such as I want to crush this 5k or this 10 K or this half marathon or whatever it is,"},{"startTime":1166.712,"endTime":1171.692,"body":"because how you go about segregating, how much effort"},{"startTime":1171.692,"endTime":1183.412,"body":"and time you put into the lifting bucket versus the cardio bucket, and then how you go"},{"startTime":1171.692,"endTime":1183.412,"body":"ahead programming your cardio are all going to be impacted by what that goal actually is."},{"startTime":1183.412,"endTime":1193.192,"body":"And it's gonna look completely different if somebody comes to me and says, I wanna get"},{"startTime":1183.412,"endTime":1193.192,"body":"into this hybrid thing for health reasons to be the best 40, 50, 60, 70 year old that I"},{"startTime":1193.192,"endTime":1199.332,"body":"can be versus somebody that comes to me and says, I have this bike race or this running"},{"startTime":1193.192,"endTime":1199.332,"body":"race or this thing that I wanna prepare for."},{"startTime":1200.276,"endTime":1204.328,"body":"Yeah, a wonderful answer there."},{"startTime":1204.328,"endTime":1215.835,"body":"And let's say this individual for this example purposes, this example purpose is more of"},{"startTime":1204.328,"endTime":1215.835,"body":"the health based and they're currently doing zero cardio."},{"startTime":1215.995,"endTime":1225.04,"body":"How do you like, well, yes, they're walking, but they don't have any kind of structured"},{"startTime":1215.995,"endTime":1225.04,"body":"form of something that's going to get them sweaty."},{"startTime":1225.04,"endTime":1228.266,"body":"Let's call it a cardio at a sweaty level pace."},{"startTime":1228.266,"endTime":1230.007,"body":"Yeah, no, it's a great question."},{"startTime":1230.007,"endTime":1240.204,"body":"I think that that probably is the avatar of a lot of the people in our listenership, or at"},{"startTime":1230.007,"endTime":1240.204,"body":"least was before we got onto this cardio train and maybe they've begun doing some of the"},{"startTime":1240.204,"endTime":1240.764,"body":"same."},{"startTime":1240.764,"endTime":1244.667,"body":"It was definitely me before I began the cardio journey, you know, three years ago."},{"startTime":1244.667,"endTime":1253.882,"body":"So I think that the first step to do in beginning to do cardio is to just start really"},{"startTime":1244.667,"endTime":1253.882,"body":"slow."},{"startTime":1254.292,"endTime":1255.693,"body":"especially if you're running."},{"startTime":1255.693,"endTime":1265.741,"body":"But I think across any modality, starting slow is key because the thing with these"},{"startTime":1255.693,"endTime":1265.741,"body":"adaptations is that they're just gonna occur by you just doing it."},{"startTime":1265.822,"endTime":1269.685,"body":"Like imagine if you go from not even walking to walking."},{"startTime":1269.685,"endTime":1273.168,"body":"When you first start walking, walking is kinda hard."},{"startTime":1273.168,"endTime":1275.77,"body":"Like you're like, walking, like my legs are getting tired."},{"startTime":1275.77,"endTime":1276.931,"body":"I'm actually kinda breathing."},{"startTime":1276.931,"endTime":1278.072,"body":"This is weird."},{"startTime":1278.072,"endTime":1281.605,"body":"But then over time, walking gets really easy and you never had to do any intensity."},{"startTime":1281.605,"endTime":1283.526,"body":"You just got better at walking."},{"startTime":1283.973,"endTime":1287.475,"body":"The same thing can really apply to cardio as well."},{"startTime":1287.475,"endTime":1298.295,"body":"So before you go out and worry about trying to crush your 5K, you probably need to worry"},{"startTime":1287.475,"endTime":1298.295,"body":"about just like, let's run a mile and see if we can even run a mile straight and do it"},{"startTime":1298.295,"endTime":1306.011,"body":"with a relatively low heart rate or not even with a relatively low heart rate, but trying"},{"startTime":1298.295,"endTime":1306.011,"body":"not to die out to the point where you can't even complete a mile."},{"startTime":1306.011,"endTime":1311.466,"body":"So it's almost like by elimination, you have to be at a lower heart rate."},{"startTime":1311.466,"endTime":1317.041,"body":"because that mile would be so daunting for you if you were at a higher heart rate"},{"startTime":1311.466,"endTime":1317.041,"body":"throughout that whole thing."},{"startTime":1317.041,"endTime":1320.844,"body":"So I think initially right off the bat, it's just starting to move."},{"startTime":1320.844,"endTime":1331.482,"body":"And I don't even think you need to put any qualifications or specifications on, know,"},{"startTime":1320.844,"endTime":1331.482,"body":"we're gonna do one long zone two and one moderate intensity and one hit intervals or"},{"startTime":1331.482,"endTime":1332.493,"body":"anything like that."},{"startTime":1332.493,"endTime":1334.235,"body":"I think that's for future."},{"startTime":1334.235,"endTime":1340.94,"body":"That's kind of like months in the future because I really think you could probably just"},{"startTime":1334.235,"endTime":1340.94,"body":"continue to adapt."},{"startTime":1340.94,"endTime":1346.1,"body":"just by introducing cardio and not even worrying about zones or intensities or anything"},{"startTime":1340.94,"endTime":1346.1,"body":"like that."},{"startTime":1346.1,"endTime":1357.2,"body":"And just going out and being like, Hey, two or three days a week, I'm going to go move at"},{"startTime":1346.1,"endTime":1357.2,"body":"a higher intensity than walking for between 15 and 45 minutes or something along those"},{"startTime":1357.2,"endTime":1357.72,"body":"lines."},{"startTime":1357.72,"endTime":1364.38,"body":"And if I was going to be pressed to give someone guidance, I would say, yeah, do like one"},{"startTime":1357.72,"endTime":1364.38,"body":"longer, slower session."},{"startTime":1364.38,"endTime":1370.186,"body":"Do one kind of moderate effort intensity session that's shorter than your long session."},{"startTime":1370.186,"endTime":1374.822,"body":"and then do one like higher intensity session that has some like hard work with some rest"},{"startTime":1370.186,"endTime":1374.822,"body":"in there."},{"startTime":1374.822,"endTime":1383.192,"body":"And so I think a prescription is as very vague as that is gonna be more than enough to get"},{"startTime":1374.822,"endTime":1383.192,"body":"someone started on their journey for the first few months."},{"startTime":1384.512,"endTime":1385.342,"body":"Cool."},{"startTime":1385.683,"endTime":1395.026,"body":"And then one of the things that that often I'll get this, conversation from client or this"},{"startTime":1385.683,"endTime":1395.026,"body":"question from clients is around like the modality."},{"startTime":1395.707,"endTime":1410.732,"body":"How much do you think is, is how much importance do you think is in varying your modality"},{"startTime":1395.707,"endTime":1410.732,"body":"and by modality, mean, for example, like swimming, stationary bike, stair master, skier."},{"startTime":1411.633,"endTime":1412.423,"body":"What else do we have?"},{"startTime":1412.423,"endTime":1414.322,"body":"Like a rowing machine, like"},{"startTime":1414.322,"endTime":1418.491,"body":"Yeah, like what are your thoughts around that, the importance there?"},{"startTime":1418.538,"endTime":1418.808,"body":"Yeah."},{"startTime":1418.808,"endTime":1428.253,"body":"I mean, I think for health, it's probably less important that you vary it, but more"},{"startTime":1418.808,"endTime":1428.253,"body":"important than if you're going for performance, because if you're going for performance,"},{"startTime":1428.253,"endTime":1432.666,"body":"you want it to be specific to the event that you're training for."},{"startTime":1432.666,"endTime":1435.647,"body":"So if you're going for a row, you have to practice on the rower."},{"startTime":1435.647,"endTime":1437.879,"body":"If you're running, you need to practice running."},{"startTime":1437.879,"endTime":1441.64,"body":"If you're doing triathlon, you need to do swim, bike and run."},{"startTime":1442.501,"endTime":1447.084,"body":"So it really depends for performance, what you, what your goal is and what you're training"},{"startTime":1442.501,"endTime":1447.084,"body":"for."},{"startTime":1447.084,"endTime":1448.424,"body":"For health, like"},{"startTime":1449.256,"endTime":1452.578,"body":"The health is about the adaptation that occurs inside of you."},{"startTime":1452.578,"endTime":1458.062,"body":"And so the modality that you choose is just a tool to elicit an adaptation."},{"startTime":1458.062,"endTime":1461.724,"body":"And it isn't super important which one you choose."},{"startTime":1461.924,"endTime":1470.029,"body":"In fact, you could choose multiple of them because the goal is just to get your heart rate"},{"startTime":1461.924,"endTime":1470.029,"body":"elevated and sit in that kind of semi -uncomfortable zone for X amount of time."},{"startTime":1470.83,"endTime":1474.836,"body":"So I think varying it is fine if that keeps you interested and engaged."},{"startTime":1474.836,"endTime":1480.741,"body":"It's not like lifting where it's like, if you're constantly program hopping and changing"},{"startTime":1474.836,"endTime":1480.741,"body":"things, then you're going to get no results."},{"startTime":1480.741,"endTime":1486.906,"body":"It's kind of like, Hey, the purpose of cardio is to create the adaptation for your health."},{"startTime":1486.907,"endTime":1491.571,"body":"And so the modality is not quite as important as it would be if performance was the goal"},{"startTime":1486.907,"endTime":1491.571,"body":"there."},{"startTime":1491.571,"endTime":1501.72,"body":"With that said though, there is important factors and impact that result from the modality"},{"startTime":1491.571,"endTime":1501.72,"body":"that you choose."},{"startTime":1501.788,"endTime":1511.843,"body":"such that running is going to be significantly more damaging than doing a bike or a rower"},{"startTime":1501.788,"endTime":1511.843,"body":"or an elliptical just due to the impact on the ground."},{"startTime":1511.843,"endTime":1512.733,"body":"So it's twofold."},{"startTime":1512.733,"endTime":1516.095,"body":"It's the impact on the ground causing stress on the joints."},{"startTime":1516.095,"endTime":1518.315,"body":"And then it's also the eccentric loading."},{"startTime":1518.315,"endTime":1528.04,"body":"So in a bike or a rower, you don't really have that lowering phase that the negative would"},{"startTime":1518.315,"endTime":1528.04,"body":"be is what we would refer to it in lifting, which is where most of the muscle damage"},{"startTime":1528.04,"endTime":1528.884,"body":"occurs."},{"startTime":1528.884,"endTime":1531.626,"body":"And so in rowing, biking, elliptical, you don't have any of that."},{"startTime":1531.626,"endTime":1533.068,"body":"Everything is concentric."},{"startTime":1533.068,"endTime":1536.81,"body":"So you get almost no muscle soreness and no muscle damage."},{"startTime":1536.811,"endTime":1539.423,"body":"When you run, you get a lot of eccentric loading."},{"startTime":1539.423,"endTime":1542.335,"body":"You're having to stop yourself every step."},{"startTime":1542.335,"endTime":1545.878,"body":"So it's almost like you're doing like a mini box jump descent."},{"startTime":1545.878,"endTime":1553.444,"body":"And we remember from the CrossFit days how fatiguing that can be to descend down from box"},{"startTime":1545.878,"endTime":1553.444,"body":"jumps over and over and over again."},{"startTime":1553.444,"endTime":1558.252,"body":"When you're running, it's just doing like this mini box jump descent every single step"},{"startTime":1553.444,"endTime":1558.252,"body":"that you take."},{"startTime":1558.252,"endTime":1561.332,"body":"So there's a lot of impact, a lot of muscle damage."},{"startTime":1561.572,"endTime":1567.332,"body":"And on top of that, durations are usually much shorter when you run."},{"startTime":1567.492,"endTime":1574.632,"body":"So something like a 20 to 30 minute steady state run could be sufficient for your zone"},{"startTime":1567.492,"endTime":1574.632,"body":"two."},{"startTime":1574.632,"endTime":1583.592,"body":"But if you're going out biking, 20 to 30 minutes barely even gets you into the beginning"},{"startTime":1574.632,"endTime":1583.592,"body":"of the adaptations that are going to occur in zone two."},{"startTime":1583.592,"endTime":1585.696,"body":"So you just, have to go longer."},{"startTime":1585.696,"endTime":1588.137,"body":"with these, like biking modalities."},{"startTime":1588.137,"endTime":1594.66,"body":"Rowing is kind of somewhere in the middle because rowing is very demanding and it's full"},{"startTime":1588.137,"endTime":1594.66,"body":"body much like running is, but there isn't eccentric loading."},{"startTime":1594.76,"endTime":1601.213,"body":"So I think rowing is a little bit more, favorable to longer distances, even though it is"},{"startTime":1594.76,"endTime":1601.213,"body":"hard like running is."},{"startTime":1601.434,"endTime":1610.648,"body":"but for, for sir, biking and elliptical and things like that are going to need longer"},{"startTime":1601.434,"endTime":1610.648,"body":"durations to elicit the same effect on those kinds of steady state endurance workouts."},{"startTime":1611.806,"endTime":1619.63,"body":"I want to talk about zone two, and in more depth and kind of the hype around it and the"},{"startTime":1611.806,"endTime":1619.63,"body":"reasons behind that."},{"startTime":1619.63,"endTime":1632.267,"body":"what I wanted to do quickly extrapolate to something you talked about certain modalities"},{"startTime":1619.63,"endTime":1632.267,"body":"would lend themselves a little bit better to the zone really, or the type of cardio that"},{"startTime":1632.267,"endTime":1632.787,"body":"you're doing."},{"startTime":1632.787,"endTime":1641.672,"body":"For example, the, the, kind of memory that comes to mind is I remember trying to do a hit"},{"startTime":1632.787,"endTime":1641.672,"body":"workout on a rower."},{"startTime":1641.748,"endTime":1652.825,"body":"that was terribly difficult because of the kind of where there's no resistance or anything"},{"startTime":1641.748,"endTime":1652.825,"body":"on that eccentric portion."},{"startTime":1652.825,"endTime":1658.208,"body":"So it was really hard to get my heart rate high enough that I wanted to."},{"startTime":1658.629,"endTime":1666.093,"body":"But my muscles were on fire because of that kind of little bit of downtime."},{"startTime":1666.922,"endTime":1674.45,"body":"But for example, like the assault bike or air or fan bike, air bike, whatever you want to"},{"startTime":1666.922,"endTime":1674.45,"body":"call it, which is a modality that we forgot to mention."},{"startTime":1675.111,"endTime":1682.068,"body":"Is I would say is the best way to do hit because of how easy it is to get your heart rate"},{"startTime":1675.111,"endTime":1682.068,"body":"up into range."},{"startTime":1682.848,"endTime":1684.389,"body":"Yeah, it's a good point."},{"startTime":1684.47,"endTime":1689.653,"body":"Certainly modalities have variances in that aspect."},{"startTime":1689.714,"endTime":1703.206,"body":"So the issue you stated with the rower is actually something that's super common amongst"},{"startTime":1689.714,"endTime":1703.206,"body":"anaerobic athletes because you and me, before I hired coach Mike T."},{"startTime":1703.206,"endTime":1710.682,"body":"Nelson to coach me on rowing and Anders, I've talked to Anders about this too, we all tend"},{"startTime":1703.206,"endTime":1710.682,"body":"to row at a low stroke rate."},{"startTime":1710.796,"endTime":1721.216,"body":"So I remember from the CrossFit days when I would row, I'd be rowing at 18 to 20 strokes"},{"startTime":1710.796,"endTime":1721.216,"body":"per minute, which is about one stroke every three seconds or so."},{"startTime":1721.216,"endTime":1723.666,"body":"So like you're saying, you pull really, really hard."},{"startTime":1723.666,"endTime":1728.496,"body":"You use a ton of muscular anaerobic power to pull, and then you take a breath."},{"startTime":1728.496,"endTime":1736.616,"body":"You have that slow descent, and you're really only working for one second out of each"},{"startTime":1728.496,"endTime":1736.616,"body":"three seconds of that stroke, because you pull, then you rest, then you descend."},{"startTime":1737.036,"endTime":1739.066,"body":"So you're not getting a ton of aerobic work."},{"startTime":1739.066,"endTime":1747.696,"body":"Like you're almost turning this aerobic thing, which is rowing into an anaerobic workout,"},{"startTime":1739.066,"endTime":1747.696,"body":"which is why you're feeling your muscles burn and all of these things occur."},{"startTime":1747.696,"endTime":1752.956,"body":"So Mike noted that when I first started working with him and he's like, dude, you're"},{"startTime":1747.696,"endTime":1752.956,"body":"rowing at like 18 to 20 strokes a minute."},{"startTime":1752.956,"endTime":1755.196,"body":"And I was like, yeah, that's where I feel most powerful."},{"startTime":1755.196,"endTime":1757.736,"body":"And he goes, yeah, you're not, this isn't aerobic."},{"startTime":1757.736,"endTime":1762.452,"body":"this isn't, you know, if you're going to row aerobically,"},{"startTime":1762.604,"endTime":1764.214,"body":"you need to row at a higher stroke rate."},{"startTime":1764.214,"endTime":1765.624,"body":"You need to lower your damper setting."},{"startTime":1765.624,"endTime":1767.214,"body":"Cause what did we always do in CrossFit?"},{"startTime":1767.214,"endTime":1773.024,"body":"Slam that damper up to 10 and crank on it as if it was like a one rep max clean on every"},{"startTime":1767.214,"endTime":1773.024,"body":"single rep."},{"startTime":1773.944,"endTime":1777.384,"body":"So, so he was like, dude, you got to get your stroke rate up closer to 30."},{"startTime":1777.384,"endTime":1786.944,"body":"He was like, top rowers are going to be like more like 35, 36 strokes a minute, which is"},{"startTime":1777.384,"endTime":1786.944,"body":"about double the speed that I was rowing at as far as strokes per minute."},{"startTime":1786.944,"endTime":1790.956,"body":"So it took a lot of work over the course of the months that I was working with Mike."},{"startTime":1790.956,"endTime":1796.396,"body":"But when I would did my two K row test at the very end, I got my stroke rate up almost to"},{"startTime":1790.956,"endTime":1796.396,"body":"30."},{"startTime":1796.396,"endTime":1798.656,"body":"It was like 29 or something like that."},{"startTime":1798.656,"endTime":1809.696,"body":"And that was necessary because what it did is it made my limiter, my cardiovascular"},{"startTime":1798.656,"endTime":1809.696,"body":"ability, my ability to breathe and take in oxygen and utilize it versus when the stroke"},{"startTime":1809.696,"endTime":1813.596,"body":"rate is lower, the limitation is my muscular output and power."},{"startTime":1814.116,"endTime":1820.51,"body":"So, so yes, to your point, like absolutely, if you're going to row, it helps to be a good"},{"startTime":1814.116,"endTime":1820.51,"body":"rower."},{"startTime":1820.51,"endTime":1824.302,"body":"and actually know how to make it a cardiovascular exercise."},{"startTime":1824.442,"endTime":1828.364,"body":"Something like an assault bike is great and really hard to mess up."},{"startTime":1828.364,"endTime":1836.529,"body":"If you're somebody just getting into the cardio thing, like the assault bike, it doesn't"},{"startTime":1828.364,"endTime":1836.529,"body":"allow you that moment of reprieve like you get with the rower."},{"startTime":1836.529,"endTime":1839.19,"body":"So you have to find a steady pace."},{"startTime":1839.19,"endTime":1843.352,"body":"If you try to go super hard, then you're going to have to pull back and go super slow."},{"startTime":1843.352,"endTime":1847.615,"body":"It's not like you can just decrease stroke rate, but pull harder like you can with the"},{"startTime":1843.352,"endTime":1847.615,"body":"rower."},{"startTime":1847.615,"endTime":1850.576,"body":"You have to keep a higher stroke rate to keep output up."},{"startTime":1850.688,"endTime":1859.214,"body":"And so I do think in many ways, the assault bike is a great option, whether you're doing"},{"startTime":1850.688,"endTime":1859.214,"body":"intervals or even zone two, it's a great option because it uses your whole body and it"},{"startTime":1859.214,"endTime":1863.196,"body":"forces you to keep consistent revolutions per minute."},{"startTime":1863.946,"endTime":1865.587,"body":"Yeah, it's almost like the."},{"startTime":1866.608,"endTime":1875.875,"body":"in many things in the gym, especially, you know, in the conversations we've had numerous"},{"startTime":1866.608,"endTime":1875.875,"body":"times about lifting weights, like your form and proficiency in the movement matters."},{"startTime":1876.056,"endTime":1879.939,"body":"And for me, like I would be a very, very novice rower."},{"startTime":1879.939,"endTime":1882.18,"body":"My proficiency is very poor."},{"startTime":1882.381,"endTime":1893.189,"body":"The beauty in the the in the assault bike is you almost anyone can be proficient pretty"},{"startTime":1882.381,"endTime":1893.189,"body":"quickly because of the simplicity in its design, perhaps."},{"startTime":1893.614,"endTime":1894.835,"body":"which is nice there."},{"startTime":1894.835,"endTime":1898.636,"body":"So we talked about the modalities for a bit."},{"startTime":1898.636,"endTime":1907.06,"body":"Now, in terms of the zone two, we always hear so much about zone two and can you"},{"startTime":1898.636,"endTime":1907.06,"body":"extrapolate as to why we always hear so much about it?"},{"startTime":1907.06,"endTime":1919.315,"body":"And then especially from the person coming in from a pure health standpoint, maybe it's"},{"startTime":1907.06,"endTime":1919.315,"body":"the lady in her late 40s, early 50s, who's now on the back half of menopause and"},{"startTime":1919.315,"endTime":1922.206,"body":"estrogen's lower, so we don't have that cardio protective."},{"startTime":1923.29,"endTime":1928.238,"body":"estrogen at a certain level or the dad male who's entering the heart attack years."},{"startTime":1928.238,"endTime":1931.192,"body":"Maybe he's had a friend or something like that go down."},{"startTime":1931.354,"endTime":1936.752,"body":"unfortunately, why, why is zone two so important in, in, the health standpoint?"},{"startTime":1937.654,"endTime":1951.558,"body":"Yeah, zone two is a low enough intensity that it's not non fatiguing, but it's such low"},{"startTime":1937.654,"endTime":1951.558,"body":"fatigue that there's going to be very little negative impact on your weightlifting or on"},{"startTime":1951.558,"endTime":1957.87,"body":"kind of the aspects of your life that could be infiltrated by having too much intensity."},{"startTime":1957.87,"endTime":1962.931,"body":"things like, you know, impacts on sleep, impacts on hunger, just..."},{"startTime":1966.084,"endTime":1971.206,"body":"the stress of being in that super sympathetic state that you would be in during intervals."},{"startTime":1971.267,"endTime":1973.308,"body":"Zone two is really the opposite of all of that."},{"startTime":1973.308,"endTime":1975.729,"body":"it's almost parasympathetic."},{"startTime":1975.729,"endTime":1980.971,"body":"Like it's not, cause you're still working and it's still a stress on the body, but it's"},{"startTime":1975.729,"endTime":1980.971,"body":"such a low stress."},{"startTime":1980.971,"endTime":1986.854,"body":"Like just to get a little nitty gritty into the science of the zones and lactate real"},{"startTime":1980.971,"endTime":1986.854,"body":"quick."},{"startTime":1986.854,"endTime":1988.755,"body":"And I know this is going to be above the head of some people."},{"startTime":1988.755,"endTime":1990.115,"body":"So I'll try to simplify it."},{"startTime":1990.115,"endTime":1992.352,"body":"But if you think of"},{"startTime":1992.352,"endTime":1995.915,"body":"the zones as essentially having three zones instead of five."},{"startTime":1995.915,"endTime":2006.422,"body":"This is really what the physiological basis is when you look at the production of these"},{"startTime":1995.915,"endTime":2006.422,"body":"different stress hormones in the body like lactate."},{"startTime":2006.422,"endTime":2018.821,"body":"So if you think of this as three zones where you have a green zone, a yellow zone, and a"},{"startTime":2006.422,"endTime":2018.821,"body":"red zone, the green zone is essentially everything below your first lactate turn point or"},{"startTime":2018.821,"endTime":2020.292,"body":"your ventilatory turn."},{"startTime":2020.74,"endTime":2030.523,"body":"This is basically a point where things are still relatively easy and to put it in"},{"startTime":2020.74,"endTime":2030.523,"body":"scientific terms, your lactate doesn't take off."},{"startTime":2030.523,"endTime":2039.085,"body":"So when we're at rest doing nothing like we are right now talking on this podcast, our"},{"startTime":2030.523,"endTime":2039.085,"body":"lactate is likely somewhere around one millimole."},{"startTime":2039.946,"endTime":2049.26,"body":"When we begin to exercise in zone two or slightly lower than zone two, our lactate will"},{"startTime":2039.946,"endTime":2049.26,"body":"start to creep up, but then it will level off somewhere under two millimoles."},{"startTime":2049.26,"endTime":2051.7200000000003,"body":"So at rest, at 1 millimol."},{"startTime":2052.02,"endTime":2055.48,"body":"At zone 2, we're still under 2 millimol."},{"startTime":2055.48,"endTime":2058.46,"body":"That makes it very sustainable."},{"startTime":2058.46,"endTime":2065.98,"body":"As soon as we get above 2 millimol of lactate, what happens is there's a more exponential"},{"startTime":2058.46,"endTime":2065.98,"body":"increase in lactate."},{"startTime":2065.98,"endTime":2068.8599999999997,"body":"So under 2 millimol, it's pretty steady."},{"startTime":2068.8599999999997,"endTime":2075.308,"body":"Above 2 millimol, we're approaching a point where at some point we're going to have to"},{"startTime":2068.8599999999997,"endTime":2075.308,"body":"stop."},{"startTime":2075.308,"endTime":2079.828,"body":"And depending on how high above two it is will determine how long you can go till you have"},{"startTime":2075.308,"endTime":2079.828,"body":"to stop."},{"startTime":2079.828,"endTime":2085.208,"body":"If you're at 2 .5, you might be able to make it three or four hours before you have to"},{"startTime":2079.828,"endTime":2085.208,"body":"stop."},{"startTime":2085.468,"endTime":2091.568,"body":"As soon as that millimol hits about four, so we're at two, below two we're in zone two."},{"startTime":2091.568,"endTime":2094.108,"body":"Above four, we're now in the red zone."},{"startTime":2094.108,"endTime":2100.578,"body":"So everything in that yellow zone in the middle is somewhere between two millimol and four"},{"startTime":2094.108,"endTime":2100.578,"body":"millimol of lactate."},{"startTime":2100.578,"endTime":2103.108,"body":"So it's sustainable, but not."},{"startTime":2103.254,"endTime":2104.344,"body":"forever sustainable."},{"startTime":2104.344,"endTime":2106.285,"body":"It's just sustainable for a while."},{"startTime":2107.105,"endTime":2110.466,"body":"Once you get above four millimole and you're in the red zone, that's our intervals."},{"startTime":2110.466,"endTime":2118.709,"body":"That's our stuff where you're like, I can do this for one to four minutes and then I'm"},{"startTime":2110.466,"endTime":2118.709,"body":"gonna need to rest because I will be dying otherwise."},{"startTime":2118.969,"endTime":2129.172,"body":"And so essentially when you look at that three zone model and you look at the millimole of"},{"startTime":2118.969,"endTime":2129.172,"body":"lactate that's accumulating by staying under two, you really are."},{"startTime":2130.572,"endTime":2132.122,"body":"almost forever sustainable."},{"startTime":2132.122,"endTime":2138.701,"body":"Like it's not forever sustainable because fatigue does accumulate, but you can go hours"},{"startTime":2132.122,"endTime":2138.701,"body":"and hours and hours staying under two millimole."},{"startTime":2138.701,"endTime":2140.132,"body":"It's like walking."},{"startTime":2140.132,"endTime":2145.732,"body":"Like if you just went out for a walk for like eight hours, like you'd be somewhere between"},{"startTime":2140.132,"endTime":2145.732,"body":"one and two millimole."},{"startTime":2145.732,"endTime":2149.452,"body":"It'd probably be on the lower end, like 1 .2, something like that."},{"startTime":2149.452,"endTime":2153.112,"body":"But you can kind of see how that makes sense as we go through this journey."},{"startTime":2153.112,"endTime":2157.426,"body":"So the nice thing about zone two is that it is relatively low fatiguing."},{"startTime":2157.426,"endTime":2160.839,"body":"It has incredible impact on our mitochondrial function."},{"startTime":2160.839,"endTime":2170.848,"body":"So things like our ability to be in energy flux where we can switch between using"},{"startTime":2160.839,"endTime":2170.848,"body":"carbohydrates or using fat for fuel."},{"startTime":2170.848,"endTime":2177.213,"body":"Things like that are all trained really well through zone two or slightly below zone two."},{"startTime":2177.274,"endTime":2184.82,"body":"And when people are doing zone two, I often cue them to stay lower versus higher because"},{"startTime":2177.274,"endTime":2184.82,"body":"if you're going higher in zone two,"},{"startTime":2184.876,"endTime":2188.456,"body":"it's likely that at some point you're gonna pass that two millimole mark."},{"startTime":2188.456,"endTime":2196.476,"body":"You might not even feel it, cause you're like, it's 2 .2 millimole, it's 2 .4, like I"},{"startTime":2188.456,"endTime":2196.476,"body":"still feel very sustainable, I could do this for a couple hours and you don't really"},{"startTime":2196.476,"endTime":2205.736,"body":"realize it, but as soon as it gets above two, you are on this inevitable ramp of decline"},{"startTime":2196.476,"endTime":2205.736,"body":"and at some point you're gonna have to stop."},{"startTime":2205.736,"endTime":2211.076,"body":"The adaptations that you seek from zone two occur just as well."},{"startTime":2211.412,"endTime":2218.199,"body":"at a slightly lower intensity than they do if you're pushing the boundary between the"},{"startTime":2211.412,"endTime":2218.199,"body":"green zone and the yellow zone."},{"startTime":2218.96,"endTime":2227.6,"body":"So generally you just want to err on the side of being lower, which then still gives you"},{"startTime":2218.96,"endTime":2227.6,"body":"all the positive impacts you're looking for, but has very few of the negative impacts that"},{"startTime":2227.6,"endTime":2230.192,"body":"are gonna increase stress and fatigue and stuff."},{"startTime":2231.382,"endTime":2232.902,"body":"Very interesting."},{"startTime":2233.142,"endTime":2239.351,"body":"So let's say we took an average of our zone two lower threshold."},{"startTime":2239.351,"endTime":2242.562,"body":"Let's just call it that 60 % for a very simple purpose."},{"startTime":2242.562,"endTime":2244.022,"body":"And we took that 70%, right?"},{"startTime":2244.022,"endTime":2247.682,"body":"And we averaged them to get us a 65%, right?"},{"startTime":2247.682,"endTime":2248.822,"body":"Right in the middle."},{"startTime":2249.002,"endTime":2261.11,"body":"What you're kind of suggesting is we, it may be for someone who's hybrid training, where"},{"startTime":2249.002,"endTime":2261.11,"body":"we want the positive adaptations of the zone two, it would make sense for us to stay at"},{"startTime":2261.11,"endTime":2274.67,"body":"you know, between the 60 to 65 % range and not really push above that 65 into the 65 to 70"},{"startTime":2261.11,"endTime":2274.67,"body":"range, because we can get all the positive adaptations from zone two in that 60 to 65."},{"startTime":2274.67,"endTime":2277.53,"body":"We keep the lactate under that two millimole threshold."},{"startTime":2277.53,"endTime":2286.45,"body":"And we're also not, we are reducing the likelihood that we are into some of the negatives."},{"startTime":2286.45,"endTime":2290.93,"body":"I could say that that may interfere with our lifting."},{"startTime":2290.93,"endTime":2293.775,"body":"later in the day, the next day, those sorts of things."},{"startTime":2293.775,"endTime":2300.186,"body":"so relative to or specific to the conversation we're having right now, that would be"},{"startTime":2293.775,"endTime":2300.186,"body":"rather beneficial."},{"startTime":2300.588,"endTime":2303.088,"body":"Yeah, I think that that's a really, really good way of framing it."},{"startTime":2303.088,"endTime":2307.388,"body":"I do think the specifics of saying 60 to 65 % is very individual."},{"startTime":2307.388,"endTime":2314.868,"body":"For example, my zone two starts at 65%, like the bottom of it is 65, and then the top of"},{"startTime":2307.388,"endTime":2314.868,"body":"it's around 75."},{"startTime":2314.868,"endTime":2326.568,"body":"And I know that from doing lactate testing during a VO2 max test, from the different"},{"startTime":2314.868,"endTime":2326.568,"body":"subjective assessments that go into assessing whether you are in zone two, such as like my"},{"startTime":2326.568,"endTime":2327.876,"body":"favorite one is."},{"startTime":2327.948,"endTime":2331.648,"body":"to say a 12 to 15 word sentence while you think you're in zone two."},{"startTime":2331.648,"endTime":2339.168,"body":"And if saying that 12 to 15 word sentence is just you talking and there's no impact or"},{"startTime":2331.648,"endTime":2339.168,"body":"ramification from it."},{"startTime":2339.168,"endTime":2343.568,"body":"Like for example, you don't need to take like a, after you say that sentence."},{"startTime":2343.568,"endTime":2345.698,"body":"So it doesn't put you into a breathing deficit."},{"startTime":2345.698,"endTime":2348.748,"body":"You don't breathe heavier just because you said that sentence."},{"startTime":2348.748,"endTime":2351.328,"body":"Then you're likely in zone two."},{"startTime":2351.388,"endTime":2356.452,"body":"So the sentence I would use when I first started doing my zone two, just to kind of assess"},{"startTime":2351.388,"endTime":2356.452,"body":"was,"},{"startTime":2357.004,"endTime":2360.164,"body":"When I first saw that girl, I could not believe what my eyes were seeing."},{"startTime":2360.164,"endTime":2366.604,"body":"And it was just like this silly little sentence that came into my head, but I counted it I"},{"startTime":2360.164,"endTime":2366.604,"body":"was like, that's like exactly the amount of words I want."},{"startTime":2366.604,"endTime":2372.664,"body":"And so I would repeat that sentence and I'd be like, if I think I'm too high, like my"},{"startTime":2366.604,"endTime":2372.664,"body":"heart rate's at 140, I'm like, say it."},{"startTime":2372.664,"endTime":2375.264,"body":"And I'm like, and I'm like, okay, that was too high."},{"startTime":2375.264,"endTime":2376.884,"body":"Like I need to be more like 132."},{"startTime":2376.884,"endTime":2380.404,"body":"So then I'd go to like heart rate 132, I'd say the sentence and I'd be like, okay, that"},{"startTime":2376.884,"endTime":2380.404,"body":"was cool."},{"startTime":2380.404,"endTime":2383.484,"body":"Like it felt conversational and pretty low key."},{"startTime":2383.484,"endTime":2385.822,"body":"So I do think your point was really, really good."},{"startTime":2385.822,"endTime":2392.24,"body":"I just think that there is certain individual differences based on how cardiovascularly"},{"startTime":2385.822,"endTime":2392.24,"body":"trained."},{"startTime":2393.846,"endTime":2394.567,"body":"Great point."},{"startTime":2394.567,"endTime":2403.838,"body":"When would you suggest is maybe a time to start reevaluating the more basic"},{"startTime":2394.567,"endTime":2403.838,"body":"recommendations for calculating something like zone two."},{"startTime":2404.428,"endTime":2406.588,"body":"I think you just do it along the way as you go."},{"startTime":2406.588,"endTime":2415.908,"body":"So you say that sentence and you take in your subjective feedback of how does that"},{"startTime":2406.588,"endTime":2415.908,"body":"sentence make me feel after I say it or while I'm saying it."},{"startTime":2415.908,"endTime":2421.688,"body":"And you know, maybe when you first start, you might be at 60 % heart rate and be like,"},{"startTime":2415.908,"endTime":2421.688,"body":"yep, that feels about right."},{"startTime":2421.688,"endTime":2423.528,"body":"That's my zone too."},{"startTime":2423.648,"endTime":2433.58,"body":"And as you get going and become more cardiovascularly fit three to six months later, you"},{"startTime":2423.648,"endTime":2433.58,"body":"might be able to say that same sentence with the same subjective physiological response."},{"startTime":2433.58,"endTime":2436.196,"body":"but your heart rate is now five to 10 beats higher."},{"startTime":2437.366,"endTime":2438.166,"body":"Okay."},{"startTime":2438.488,"endTime":2440.01,"body":"And please correct me I'm wrong."},{"startTime":2440.01,"endTime":2450.924,"body":"Did you mention that you did some VO2 max testing and they were also able to test your"},{"startTime":2440.01,"endTime":2450.924,"body":"actual lactate level and that could be more objectively definable?"},{"startTime":2450.924,"endTime":2453.164,"body":"Yeah, yes, absolutely."},{"startTime":2453.164,"endTime":2456.984,"body":"So anytime you do a VO2 max test, they do test lactate with it."},{"startTime":2456.984,"endTime":2457.864,"body":"They're linked."},{"startTime":2457.864,"endTime":2460.084,"body":"You always will do both together."},{"startTime":2460.084,"endTime":2467.764,"body":"So what they would do is as part of this ramp test, they start you at about 50 % of"},{"startTime":2460.084,"endTime":2467.764,"body":"your..."},{"startTime":2467.764,"endTime":2470.344,"body":"Basically, they start you at like an RPE3."},{"startTime":2470.344,"endTime":2473.084,"body":"And you'll do that for four minutes and they prick your ear."},{"startTime":2473.084,"endTime":2480.652,"body":"And then you increase the intensity from an RPE3 to like an RPE4 to five, do that for four"},{"startTime":2473.084,"endTime":2480.652,"body":"minutes, they prick your ear."},{"startTime":2480.652,"endTime":2487.992,"body":"And basically you just ramp up adding 25 watts or so each time, increase the RPE by about"},{"startTime":2480.652,"endTime":2487.992,"body":"one every four minutes."},{"startTime":2487.992,"endTime":2497.292,"body":"And each time during that four minute period, they'll prick your ear and you'll get this"},{"startTime":2487.992,"endTime":2497.292,"body":"cool computer image of what your lactate is doing, where it's steady, where it begins to"},{"startTime":2497.292,"endTime":2500.172,"body":"increase, and then where it begins to exponentially increase."},{"startTime":2500.172,"endTime":2505.412,"body":"And you can see that over the course of these 20 to 30 minutes of intervals that you do."},{"startTime":2505.846,"endTime":2506.616,"body":"That's very cool."},{"startTime":2506.616,"endTime":2510.026,"body":"think I was just taking some notes that I think I might get."},{"startTime":2510.026,"endTime":2515.346,"body":"I haven't had my VO to max tested since I believe it was freshman year of university."},{"startTime":2515.346,"endTime":2517.906,"body":"All I remember is it went very poorly."},{"startTime":2518.626,"endTime":2529.986,"body":"So that might be something I may look into here just to I feel like it could be cool to"},{"startTime":2518.626,"endTime":2529.986,"body":"get done, especially once I get into maybe in a month, month or two when I'm pushing 230"},{"startTime":2529.986,"endTime":2530.806,"body":"pounds."},{"startTime":2530.806,"endTime":2532.654,"body":"Might be cool to see."},{"startTime":2533.02,"endTime":2536.846,"body":"one, how poor it still be or if it's improved or not."},{"startTime":2537.046,"endTime":2542.242,"body":"Well, it's based on milliliters per kilogram."},{"startTime":2543.424,"endTime":2549.331,"body":"So your outright VO2 max might actually be kind high and impressive."},{"startTime":2549.732,"endTime":2556.37,"body":"But when you look at the VO2 max per kilogram of body weight, it will appear significantly"},{"startTime":2549.732,"endTime":2556.37,"body":"less impressive."},{"startTime":2557.14,"endTime":2559.628,"body":"I'm just gonna take whatever number looks best for Instagram."},{"startTime":2559.628,"endTime":2560.668,"body":"Exactly."},{"startTime":2560.668,"endTime":2561.148,"body":"Yeah."},{"startTime":2561.148,"endTime":2571.668,"body":"Because at 230 pounds, like just existing, I bet your VO2 is like even right now doing"},{"startTime":2561.148,"endTime":2571.668,"body":"nothing but talking on the podcast, it's probably higher than like a 97 pound person that"},{"startTime":2571.668,"endTime":2579.168,"body":"doesn't do cardio or, because you have to fuel, you have to oxygenate this entire 230"},{"startTime":2571.668,"endTime":2579.168,"body":"pound body."},{"startTime":2579.168,"endTime":2585.804,"body":"so yeah, I mean, that's kind of irrelevant, but definitely when you do it, make sure that"},{"startTime":2579.168,"endTime":2585.804,"body":"you check with them and make sure they're going to do lactate as well."},{"startTime":2585.804,"endTime":2595.673,"body":"Because now that I think about it, I wonder if lactate is always perpetually linked with"},{"startTime":2585.804,"endTime":2595.673,"body":"VO2 max, or if that's just because I did it at a specific place where performance for"},{"startTime":2595.673,"endTime":2599.06,"body":"athletes is relevant and people are trying to find their zones and stuff."},{"startTime":2599.06,"endTime":2599.41,"body":"Yep."},{"startTime":2599.41,"endTime":2599.811,"body":"Yep."},{"startTime":2599.811,"endTime":2600.341,"body":"Understood."},{"startTime":2600.341,"endTime":2601.992,"body":"It has to be somewhere here."},{"startTime":2601.992,"endTime":2608.487,"body":"There's all sorts of bespoke health boutique type shit here."},{"startTime":2608.487,"endTime":2610.037,"body":"It's got to be here somewhere."},{"startTime":2611.379,"endTime":2611.699,"body":"Okay."},{"startTime":2611.699,"endTime":2614.691,"body":"So we covered zone two pretty well, which I thought was, interesting."},{"startTime":2614.691,"endTime":2621.856,"body":"Now something that you mentioned for the person who's in it for, for the, the hybrid,"},{"startTime":2614.691,"endTime":2621.856,"body":"right?"},{"startTime":2621.856,"endTime":2622.897,"body":"They, they still want to be training."},{"startTime":2622.897,"endTime":2625.828,"body":"They still want to be lifting body composition is still important."},{"startTime":2626.169,"endTime":2627.744,"body":"Do we think that those"},{"startTime":2627.744,"endTime":2632.416,"body":"kind of mitochondrial efficiency improvements."},{"startTime":2632.416,"endTime":2645.242,"body":"Do you have any, let's call it potential carryover to an improved body composition outside"},{"startTime":2632.416,"endTime":2645.242,"body":"of just pure increased caloric expenditure at a baseline nutritional intake?"},{"startTime":2645.242,"endTime":2653.756,"body":"Like removing that aside, do we think those improvements could have any positive carryover"},{"startTime":2645.242,"endTime":2653.756,"body":"to what we care about most, obviously, body composition?"},{"startTime":2654.25,"endTime":2664.989,"body":"No, mean, directly, like doing cardio isn't going to make you appear more aesthetic, aside"},{"startTime":2654.25,"endTime":2664.989,"body":"from just the change that it has on your caloric intake and things along those lines."},{"startTime":2664.989,"endTime":2675.958,"body":"However, I do think this is a good place to discuss some of the ways in which being"},{"startTime":2664.989,"endTime":2675.958,"body":"cardiovascularly fit can be beneficial to your weight training."},{"startTime":2676.719,"endTime":2680.181,"body":"And so there's actually a few benefits of this."},{"startTime":2681.122,"endTime":2683.444,"body":"One is acutely within your session."},{"startTime":2683.444,"endTime":2691.09,"body":"So as you're more cardiovascularly fit, you can achieve the same performance set to set"},{"startTime":2683.444,"endTime":2691.09,"body":"without having to rest as long."},{"startTime":2691.09,"endTime":2697.114,"body":"So what might've taken you five minutes to rest between sets of pendulum squat close to"},{"startTime":2691.09,"endTime":2697.114,"body":"failure in the past."},{"startTime":2697.114,"endTime":2703.358,"body":"Now you can do the same number of sets of pendulum with three minutes of rest in between"},{"startTime":2697.114,"endTime":2703.358,"body":"or something along those lines."},{"startTime":2703.358,"endTime":2711.724,"body":"Or you could potentially even add an additional set now if you feel like volume is"},{"startTime":2703.358,"endTime":2711.724,"body":"something that you covet that you're going for."},{"startTime":2711.724,"endTime":2716.605,"body":"Instead of three sets with five minutes rest, maybe you can do four sets with three minute"},{"startTime":2711.724,"endTime":2716.605,"body":"rest."},{"startTime":2716.605,"endTime":2720.427,"body":"And so you're actually getting more sets in less time in that, in that way."},{"startTime":2720.427,"endTime":2727.048,"body":"So acutely, it can impact your training by resting less between sets, being able to"},{"startTime":2720.427,"endTime":2727.048,"body":"recover faster between those sets."},{"startTime":2729.109,"endTime":2739.772,"body":"Looking more zooming in from like a larger angle, you actually can see improved recovery"},{"startTime":2729.109,"endTime":2739.772,"body":"session to session when you're more cardiovascularly fit."},{"startTime":2740.072,"endTime":2748.557,"body":"And so I brought this up on a podcast, maybe six months ago, and the guy wrote me"},{"startTime":2740.072,"endTime":2748.557,"body":"afterwards and was like, hey, do you have any studies to support that?"},{"startTime":2748.717,"endTime":2750.178,"body":"And I knew I had seen one."},{"startTime":2750.178,"endTime":2752.139,"body":"It took me a minute to find it."},{"startTime":2752.659,"endTime":2764.005,"body":"But basically what the study found was that parasympathetic drive was increased from those"},{"startTime":2752.659,"endTime":2764.005,"body":"with higher cardiovascular output."},{"startTime":2764.846,"endTime":2768.628,"body":"Meaning that as soon as you finish your weight training session,"},{"startTime":2768.628,"endTime":2777.585,"body":"A lot of people sit in this really sympathetic zone after their weight training session,"},{"startTime":2768.628,"endTime":2777.585,"body":"where they can't seem to calm down and get into the parasympathetic kind of rest and"},{"startTime":2777.585,"endTime":2779.057,"body":"digest sense."},{"startTime":2779.057,"endTime":2785.682,"body":"And this is actually going back to what you said about your interval session the other"},{"startTime":2779.057,"endTime":2785.682,"body":"day, where you did intervals and then you're sitting there at heart rate at a hundred"},{"startTime":2785.682,"endTime":2791.706,"body":"beats and your watch is telling you that you're going to die because you're still in this"},{"startTime":2785.682,"endTime":2791.706,"body":"really high sympathetic drive."},{"startTime":2792.247,"endTime":2798.366,"body":"Even an hour after you finished your session, whereas as your cardiovascular ability,"},{"startTime":2798.366,"endTime":2809.641,"body":"and output increases, you're going to find that that heart rate decreases faster and"},{"startTime":2798.366,"endTime":2809.641,"body":"you're able to get out of that sympathetic state sooner, which has downstream impacts such"},{"startTime":2809.762,"endTime":2822.528,"body":"as increased digestion and utilization of the food that you intake, potentially better"},{"startTime":2809.762,"endTime":2822.528,"body":"sleep, and just a better sense of calm throughout the day, which creates this milieu of"},{"startTime":2822.528,"endTime":2823.769,"body":"better recovery."},{"startTime":2823.769,"endTime":2827.971,"body":"So I think, you know, two very good benefits of increasing cardiovascular."},{"startTime":2828.654,"endTime":2833.668,"body":"endurance as it relates specifically to your ability to improve performance in the gym."},{"startTime":2833.928,"endTime":2841.743,"body":"Yeah, you can you can effectively spend more time parasympathetic, which is how we're"},{"startTime":2833.928,"endTime":2841.743,"body":"resting, digesting and recovering effectively."},{"startTime":2841.743,"endTime":2843.543,"body":"That's a wonderful point to bring up."},{"startTime":2843.784,"endTime":2846.345,"body":"I would love to kind of transition the conversation a little bit."},{"startTime":2846.345,"endTime":2851.768,"body":"So we've covered a lot of the basis around, you know, why we may want to put cardio in"},{"startTime":2846.345,"endTime":2851.768,"body":"some of the types."},{"startTime":2853.049,"endTime":2853.7,"body":"Now, in terms of."},{"startTime":2853.7,"endTime":2860.534,"body":"And I think this is really the golden question here is how do we structure it?"},{"startTime":2860.534,"endTime":2861.268,"body":"You know."},{"startTime":2861.268,"endTime":2878.02,"body":"Let's say, where do we choose what trade -offs, if I use the right term there in terms of"},{"startTime":2861.268,"endTime":2878.02,"body":"volume from lifting, how do we make it all fit without having, let's call it unnecessary"},{"startTime":2878.02,"endTime":2883.594,"body":"sacrifices in either direction and being really realistic with our time and commitments?"},{"startTime":2884.448,"endTime":2887.05,"body":"Yeah, that is the golden question, right?"},{"startTime":2887.05,"endTime":2889.342,"body":"And it's very, it's gotta be individually based."},{"startTime":2889.342,"endTime":2895.257,"body":"I mean, you have to have a conversation with your client or with yourself and kind of"},{"startTime":2889.342,"endTime":2895.257,"body":"determine what your time allocation is."},{"startTime":2895.257,"endTime":2906.106,"body":"So the way that I usually approach this with clients is that the first question I ask is"},{"startTime":2895.257,"endTime":2906.106,"body":"how much time and or frequency can you commit over the course of a week to the whole"},{"startTime":2906.106,"endTime":2907.907,"body":"bucket of training?"},{"startTime":2908.288,"endTime":2914.252,"body":"And so let's hypothetically say that that person says they have seven hours with"},{"startTime":2914.252,"endTime":2916.473,"body":"one hour every day."},{"startTime":2916.473,"endTime":2916.964,"body":"I don't know."},{"startTime":2916.964,"endTime":2918.344,"body":"That seems relatively reasonable."},{"startTime":2918.344,"endTime":2920.015,"body":"Or maybe we even say six hours."},{"startTime":2920.015,"endTime":2922.517,"body":"So there's a day off in there or something along those lines."},{"startTime":2922.517,"endTime":2925.699,"body":"But basically they're like, I have an hour, six days a week."},{"startTime":2925.699,"endTime":2927.73,"body":"You think that's pretty reasonable as an avatar?"},{"startTime":2927.73,"endTime":2929.621,"body":"Yeah."},{"startTime":2929.621,"endTime":2930.462,"body":"Okay."},{"startTime":2930.462,"endTime":2941.948,"body":"So if we have an hour, six days a week, I think at that point, you decide which one's a"},{"startTime":2930.462,"endTime":2941.948,"body":"priority and you probably put a few more of your"},{"startTime":2943.102,"endTime":2946.864,"body":"your ducks into that bucket."},{"startTime":2946.864,"endTime":2947.714,"body":"I don't know."},{"startTime":2947.714,"endTime":2951.155,"body":"And so it puts ducks in a bucket."},{"startTime":2955.537,"endTime":2959.999,"body":"I think if you want to be split even between them, a three and three is a great approach."},{"startTime":2960.299,"endTime":2963.04,"body":"Three allows you to, you can hit three full body sessions."},{"startTime":2963.04,"endTime":2965.401,"body":"You could do an upper lower and a full."},{"startTime":2965.401,"endTime":2972.254,"body":"That's actually the way that I tend to organize my group programs for three days a week is"},{"startTime":2965.401,"endTime":2972.254,"body":"we do a lower than an upper than a full body."},{"startTime":2973.781,"endTime":2977.943,"body":"And then you can easily fit your, your cardio work on those in between days."},{"startTime":2978.825,"endTime":2982.567,"body":"There's certainly an opportunity where you could do double days."},{"startTime":2982.567,"endTime":2994.316,"body":"For example, a really popular way of bucketing is to put your higher intensity"},{"startTime":2982.567,"endTime":2994.316,"body":"cardiovascular work, like your intervals on the same day as you're lifting, because then"},{"startTime":2994.316,"endTime":2996.777,"body":"you're bucketing intensity into one day."},{"startTime":2996.777,"endTime":3000.492,"body":"So like imagine if, if you're lifting three days a week and you have"},{"startTime":3000.492,"endTime":3001.922,"body":"a high intensity cardio day."},{"startTime":3001.922,"endTime":3006.472,"body":"Now you have four kind of like really hard days and you have the two zone two days."},{"startTime":3006.472,"endTime":3017.392,"body":"But if you were to put your intensity work on the same day as a lift, now you have one"},{"startTime":3006.472,"endTime":3017.392,"body":"less day of intensity, which can facilitate kind of improved recovery across the course of"},{"startTime":3017.392,"endTime":3018.372,"body":"the week."},{"startTime":3018.372,"endTime":3019.852,"body":"so I'm, I'm a pretty big fan of that."},{"startTime":3019.852,"endTime":3029.812,"body":"If people can facilitate that, you know, maybe we do a 40 minute lift session and then a"},{"startTime":3019.852,"endTime":3029.812,"body":"20 minute higher intensity cardio and that kind of fills your hour for that day."},{"startTime":3031.35,"endTime":3033.561,"body":"There's just so many different ways to go about it."},{"startTime":3033.561,"endTime":3038.742,"body":"It's kind of hard to conjecture and try and determine which would be like the best way."},{"startTime":3038.742,"endTime":3049.865,"body":"So I think the best way is just determining how many days for each you can do and then"},{"startTime":3038.742,"endTime":3049.865,"body":"kind of determining based on how many days you have, how much intensity, how many"},{"startTime":3049.865,"endTime":3053.286,"body":"intensity days and how many longer endurance days you want."},{"startTime":3054.146,"endTime":3061.046,"body":"And then keeping in mind that, you know, the longer endurance zone two days like we"},{"startTime":3054.146,"endTime":3061.046,"body":"discussed are going to be significantly less fatiguing."},{"startTime":3061.046,"endTime":3069.423,"body":"which is going to allow us to do those and not facilitate recovery, but not create like"},{"startTime":3061.046,"endTime":3069.423,"body":"these deeper inroads into keeping you from recovering."},{"startTime":3069.423,"endTime":3078.35,"body":"It's kind of almost like a neutral is the way I look at it, the way that I feel at least"},{"startTime":3069.423,"endTime":3078.35,"body":"from doing zone two work, especially as I stay on the lower end of zone two."},{"startTime":3078.371,"endTime":3087.098,"body":"And then I can feel the impact being more significant if I veer towards that higher end of"},{"startTime":3078.371,"endTime":3087.098,"body":"zone two or maybe accidentally dip into that like yellow zone."},{"startTime":3087.579,"endTime":3089.66,"body":"So I think that that's an important."},{"startTime":3090.032,"endTime":3092.313,"body":"a way of looking at it to start."},{"startTime":3092.994,"endTime":3105.431,"body":"As I put in a Instagram post a few days ago about this topic, I noted that if you're doing"},{"startTime":3092.994,"endTime":3105.431,"body":"cardio three days a week, you probably want like an easy day, a moderate day, and a higher"},{"startTime":3105.431,"endTime":3106.542,"body":"intensity day."},{"startTime":3106.542,"endTime":3114.506,"body":"And as you have more days of cardio, I think you keep your moderate day, you keep your"},{"startTime":3106.542,"endTime":3114.506,"body":"high intensity day, and then you just add more easy days."},{"startTime":3114.506,"endTime":3118.066,"body":"So if you're doing cardio five days a week, it's just one moderate."},{"startTime":3118.066,"endTime":3122.81,"body":"one higher intensity and three kind of lower intensity zone two days."},{"startTime":3122.81,"endTime":3130.006,"body":"And I think that's a really great framework of looking at it is like your base is always"},{"startTime":3122.81,"endTime":3130.006,"body":"the one moderate day and the one higher intensity day."},{"startTime":3130.006,"endTime":3137.432,"body":"And then anything that you have to do cardio beyond those two days just becomes these kind"},{"startTime":3130.006,"endTime":3137.432,"body":"of longer endurance, lower intensity days."},{"startTime":3138.088,"endTime":3139.118,"body":"I love it."},{"startTime":3139.179,"endTime":3143.681,"body":"Now I feel like we're getting into some really good, really good meat and potatoes here."},{"startTime":3143.681,"endTime":3158.328,"body":"Now, something that you kind of mentioned around stacking some of the intensity days to"},{"startTime":3143.681,"endTime":3158.328,"body":"kind of stack your intensities in a single day so that you're not impeding recovery in"},{"startTime":3158.328,"endTime":3158.879,"body":"other days."},{"startTime":3158.879,"endTime":3161.12,"body":"I have a practical example."},{"startTime":3161.12,"endTime":3161.91,"body":"So"},{"startTime":3164.714,"endTime":3166.805,"body":"I'll try and explain it very, very quickly."},{"startTime":3166.805,"endTime":3169.736,"body":"I have five training sessions per week, lifting sessions."},{"startTime":3169.736,"endTime":3170.556,"body":"Apologies."},{"startTime":3170.556,"endTime":3172.617,"body":"I have four cardio sessions."},{"startTime":3172.617,"endTime":3180.561,"body":"I have two days, Mondays and Tuesdays where I am very, very busy with client work and I"},{"startTime":3172.617,"endTime":3180.561,"body":"don't want to try and do double sessions there."},{"startTime":3180.561,"endTime":3187.283,"body":"So that leaves me Wednesday through Sunday to get in for training sessions for cardio"},{"startTime":3180.561,"endTime":3187.283,"body":"sessions."},{"startTime":3187.664,"endTime":3189.944,"body":"I train legs on Wednesday."},{"startTime":3190.565,"endTime":3194.176,"body":"My question is I could in theory."},{"startTime":3194.176,"endTime":3202.35,"body":"just lift weights, Monday, Tuesday, Wednesday, but then I would need to do four"},{"startTime":3194.176,"endTime":3202.35,"body":"consecutive cardio sessions to roll me into Monday."},{"startTime":3202.391,"endTime":3214.037,"body":"Or I could stack one of my cardio sessions on my leg day, but then the question becomes"},{"startTime":3202.391,"endTime":3214.037,"body":"which would be least impacting on my leg day as well."},{"startTime":3214.138,"endTime":3215.358,"body":"What are your thoughts?"},{"startTime":3215.715,"endTime":3227.328,"body":"Yeah, my gut reaction is that leg day might not be the best day to do your interval work"},{"startTime":3215.715,"endTime":3227.328,"body":"for two reasons."},{"startTime":3227.328,"endTime":3233.83,"body":"One is that your total output on your cardio is going to be lower because your legs are"},{"startTime":3227.328,"endTime":3233.83,"body":"gonna be fatigued."},{"startTime":3234.27,"endTime":3242.452,"body":"And your impeding recovery of your legs immediately after finishing your session."},{"startTime":3242.612,"endTime":3247.763,"body":"So like I see a potential negative in like, just crushed this leg session."},{"startTime":3247.763,"endTime":3249.574,"body":"My legs are completely fried."},{"startTime":3249.574,"endTime":3255.796,"body":"I need to get parasympathetic and start this recovery process as quickly as possible"},{"startTime":3249.574,"endTime":3255.796,"body":"versus my legs are crushed."},{"startTime":3255.796,"endTime":3256.696,"body":"can barely walk."},{"startTime":3256.696,"endTime":3267.959,"body":"Let me go crush them some more with a completely different approach and, then just impede"},{"startTime":3256.696,"endTime":3267.959,"body":"that recovery even further so that, you know, that the adaptations don't occur as rapidly."},{"startTime":3267.959,"endTime":3272.26,"body":"And, and my assumption would be that given those two reasons,"},{"startTime":3272.364,"endTime":3281.599,"body":"It's probably not best to put that higher intensity day after the leg day immediately, but"},{"startTime":3272.364,"endTime":3281.599,"body":"at the same time, like what if you're doing that higher intensity day the next day or the"},{"startTime":3281.599,"endTime":3284.03,"body":"day after and your legs are like really sore?"},{"startTime":3284.891,"endTime":3295.297,"body":"So my sense is that it's probably better to do it when they're sore because you could"},{"startTime":3284.891,"endTime":3295.297,"body":"flush some of that lactate out, kind of get that process moving."},{"startTime":3295.357,"endTime":3299.968,"body":"But I think mentally, psychologically, it's almost harder."},{"startTime":3299.968,"endTime":3301.119,"body":"to get going with that session."},{"startTime":3301.119,"endTime":3302.61,"body":"Like once you're going, it's fine."},{"startTime":3302.61,"endTime":3306.472,"body":"But like hobbling over to your bike and being like, my God, my legs."},{"startTime":3306.472,"endTime":3314.437,"body":"And then beginning to pedal and being like, they feel like lead, you know, it's going to"},{"startTime":3306.472,"endTime":3314.437,"body":"take a little bit longer of a warmup and stuff to really get you kind of integrated into"},{"startTime":3314.437,"endTime":3316.468,"body":"that cardiovascular process in that case."},{"startTime":3316.468,"endTime":3320.53,"body":"So there's, certainly positives and negatives to both approaches there."},{"startTime":3320.938,"endTime":3322.529,"body":"Yeah, that was kind of my thoughts as well."},{"startTime":3322.529,"endTime":3331.146,"body":"I don't think I think if I took the intensity of the leg day and then took the intervals"},{"startTime":3322.529,"endTime":3331.146,"body":"on a single day, like I may die."},{"startTime":3331.146,"endTime":3333.848,"body":"I mean, my heart may stop on that day."},{"startTime":3333.848,"endTime":3337.66,"body":"I'm obviously joking, but it would feel that way."},{"startTime":3337.789,"endTime":3343.814,"body":"advice with that is if you can to put your higher intensity stuff, if you're gonna bucket"},{"startTime":3337.789,"endTime":3343.814,"body":"that, put it on an upper body day."},{"startTime":3343.814,"endTime":3350.158,"body":"Like you have a specialization cycle going for your back right now and back is a huge"},{"startTime":3343.814,"endTime":3350.158,"body":"muscle group that gets your heart rate jacked up."},{"startTime":3350.158,"endTime":3357.844,"body":"So you will have created that physiological response of stress on your back day by getting"},{"startTime":3350.158,"endTime":3357.844,"body":"your heart rate up into the one."},{"startTime":3358.313,"endTime":3362.135,"body":"60s maybe on like a really hard set to failure or something like that."},{"startTime":3362.917,"endTime":3369.283,"body":"So you've already created that kind of deficit into your recovery that way, but you"},{"startTime":3362.917,"endTime":3369.283,"body":"haven't trained your legs at all."},{"startTime":3369.283,"endTime":3375.898,"body":"And so I think being able to go from back day into a hard cardio intervals is probably a"},{"startTime":3369.283,"endTime":3375.898,"body":"pretty good pair."},{"startTime":3376.756,"endTime":3378.747,"body":"Yeah, that's what I'm thinking as well."},{"startTime":3379.387,"endTime":3380.267,"body":"Okay."},{"startTime":3381.088,"endTime":3388.391,"body":"now we, we, we touched on the, the avatar of kind of three training, three, three lifting"},{"startTime":3381.088,"endTime":3388.391,"body":"sessions per week, three cardio sessions."},{"startTime":3388.391,"endTime":3394.914,"body":"The cardio sessions are broken up into a, an easier day and a more, a more moderate day"},{"startTime":3388.391,"endTime":3394.914,"body":"and a higher intensity day."},{"startTime":3394.914,"endTime":3406.224,"body":"Now in terms of the resistance training, you, you gave a couple of really good examples"},{"startTime":3394.914,"endTime":3406.224,"body":"where they're going three full body, or we do an upper lower full body."},{"startTime":3406.224,"endTime":3416.357,"body":"or potentially even if someone is using a running modality, we might do like an upper"},{"startTime":3406.224,"endTime":3416.357,"body":"lower upper and just do and just accept lower volume."},{"startTime":3416.697,"endTime":3433.302,"body":"Now in terms of, let's say someone has like an intermediate plus physique in training age"},{"startTime":3416.697,"endTime":3433.302,"body":"and they are willing to kind of put training progressions or the rate of progressions on"},{"startTime":3433.302,"endTime":3433.974,"body":"hold."},{"startTime":3433.974,"endTime":3436.824,"body":"as they want to kind of take their cardio a little bit more seriously."},{"startTime":3436.824,"endTime":3447.294,"body":"Maybe this person is early mid thirties, hasn't really played any organized sports since"},{"startTime":3436.824,"endTime":3447.294,"body":"high school years, which are now 12, 13, 14 years in the past."},{"startTime":3447.294,"endTime":3455.114,"body":"Do you think that it may be more favorable for them to focus on more of a strength"},{"startTime":3447.294,"endTime":3455.114,"body":"emphasis for their resistance training?"},{"startTime":3455.114,"endTime":3461.114,"body":"And we'll talk, you know, more of the compounds, lower rep ranges, maybe four to eight,"},{"startTime":3455.114,"endTime":3461.114,"body":"something like that."},{"startTime":3461.114,"endTime":3463.978,"body":"Or do you think that following a more"},{"startTime":3464.387,"endTime":3473.748,"body":"You know, I'm using air quotes here, traditional hypertrophy modality and rep ranges and"},{"startTime":3464.387,"endTime":3473.748,"body":"exercise selection would be in their best interest."},{"startTime":3473.9,"endTime":3474.5,"body":"Great question."},{"startTime":3474.5,"endTime":3475.52,"body":"I love that."},{"startTime":3475.52,"endTime":3484.72,"body":"And I do, you kind of led me to the answer, but I do believe that the lower rep work with"},{"startTime":3475.52,"endTime":3484.72,"body":"a more focus on strength is going to be the better approach for this person."},{"startTime":3484.72,"endTime":3495.54,"body":"In fact, it probably is for like a lot of people just because there's a lower fatigue cost"},{"startTime":3484.72,"endTime":3495.54,"body":"centrally, systemically when you're doing lower reps compared to doing sets of like 12 to"},{"startTime":3495.54,"endTime":3500.42,"body":"20 reps, less psychological cost as well."},{"startTime":3500.42,"endTime":3503.052,"body":"And it's different enough from the cardio."},{"startTime":3503.052,"endTime":3509.012,"body":"So, so I like to have these very different stimuli where the cardio is obviously endurance"},{"startTime":3503.052,"endTime":3509.012,"body":"oriented."},{"startTime":3509.012,"endTime":3515.352,"body":"You're doing, if you want to look at it from a resistance training perspective, you're"},{"startTime":3509.012,"endTime":3515.352,"body":"doing thousands of reps, whether you're running or you're biking."},{"startTime":3515.352,"endTime":3516.982,"body":"Like there is resistance there."},{"startTime":3516.982,"endTime":3521.792,"body":"It's just significantly less resistance than a set of four to eight or even a set of 12 to"},{"startTime":3516.982,"endTime":3521.792,"body":"20."},{"startTime":3521.792,"endTime":3529.772,"body":"But when you look at what a set of 12 to 20 is physiologically, it's more similar to"},{"startTime":3521.792,"endTime":3529.772,"body":"endurance work."},{"startTime":3529.772,"endTime":3532.822,"body":"Whereas the four to eight is going to be less similar."},{"startTime":3532.822,"endTime":3534.353,"body":"than the endurance work."},{"startTime":3534.353,"endTime":3546.855,"body":"And especially as this avatar that you mentioned is, know, late intermediate of some sort,"},{"startTime":3534.353,"endTime":3546.855,"body":"has a pretty good physique so far, it's highly unlikely that they're going to lose any"},{"startTime":3546.855,"endTime":3557.334,"body":"muscle mass training in those like four to eight strength rep ranges, but they'll likely"},{"startTime":3546.855,"endTime":3557.334,"body":"be able to keep more of their strength and potentially more muscle mass than they might if"},{"startTime":3557.334,"endTime":3559.5,"body":"they were going up into those higher rep ranges."},{"startTime":3559.5,"endTime":3560.67,"body":"So I love that."},{"startTime":3560.67,"endTime":3570.6,"body":"think it's also a great, great from a time commitment perspective to not have to do sets"},{"startTime":3560.67,"endTime":3570.6,"body":"of 12 to 20, which take 60 to 90 seconds when you could knock a set out in 30 to 40"},{"startTime":3570.6,"endTime":3571.716,"body":"seconds or something."},{"startTime":3573.078,"endTime":3576.358,"body":"Yeah, those are my kind of thoughts, I think as well."},{"startTime":3576.358,"endTime":3588.148,"body":"One thing that I hadn't thought of that I'm glad you brought up was around the trying to"},{"startTime":3576.358,"endTime":3588.148,"body":"vary the stimuli where a lower rep range is going to be a significantly, you know,"},{"startTime":3588.148,"endTime":3592.938,"body":"divergent stimuli as someone doing like 12 to 15 reps, which in many cases feels like"},{"startTime":3588.148,"endTime":3592.938,"body":"cardio."},{"startTime":3592.938,"endTime":3594.798,"body":"And then you're already doing a lot of that cardio."},{"startTime":3594.798,"endTime":3597.538,"body":"So was a really good point by you."},{"startTime":3597.978,"endTime":3599.638,"body":"There was a question I had here."},{"startTime":3599.638,"endTime":3600.618,"body":"What was it?"},{"startTime":3600.618,"endTime":3602.598,"body":"so typically"},{"startTime":3602.674,"endTime":3616.077,"body":"Especially using that same avatar when we were going to be having some days where we split"},{"startTime":3602.674,"endTime":3616.077,"body":"or combine both resistance training and cardio in a given day The way that you had kind of"},{"startTime":3616.077,"endTime":3618.419,"body":"in Led me to believe right?"},{"startTime":3618.419,"endTime":3628.022,"body":"Please correct me if I'm wrong that we would put the cardio or sorry the training session"},{"startTime":3618.419,"endTime":3628.022,"body":"first cardio session You know and what I presume to be very closely after"},{"startTime":3628.022,"endTime":3631.902,"body":"Let's say we have someone who has a lot of time on their hands."},{"startTime":3631.902,"endTime":3643.342,"body":"Maybe they're willing to invest in a cardio, you know, spin bike and put it in their work"},{"startTime":3631.902,"endTime":3643.342,"body":"office in their basement and like, Hey, is it okay if I get up and do my cardio at 6 30 a"},{"startTime":3643.342,"endTime":3649.774,"body":"And then I go train at 2 p What would be your kind of recommendations to someone like"},{"startTime":3643.342,"endTime":3649.774,"body":"that?"},{"startTime":3649.952,"endTime":3651.223,"body":"Yeah, another great question."},{"startTime":3651.223,"endTime":3661.859,"body":"I think that if you have that time period between the sessions where you're able to get a"},{"startTime":3651.223,"endTime":3661.859,"body":"couple meals in and kind of get back to parasympathetic, I do think that that's probably"},{"startTime":3661.859,"endTime":3662.179,"body":"better."},{"startTime":3662.179,"endTime":3669.583,"body":"Like you're just going to have better output on both things if you're able to separate"},{"startTime":3662.179,"endTime":3669.583,"body":"them by a few hours with a couple meals in between."},{"startTime":3672.222,"endTime":3672.672,"body":"Yeah."},{"startTime":3672.672,"endTime":3673.252,"body":"Yeah."},{"startTime":3673.252,"endTime":3674.143,"body":"I think absolutely."},{"startTime":3674.143,"endTime":3680.315,"body":"Like the one thing you'd want to avoid would be doing the cardio before the weights,"},{"startTime":3674.143,"endTime":3680.315,"body":"assuming that weights are your goal."},{"startTime":3680.315,"endTime":3689.499,"body":"But I think that that gets into a larger conversation of like, you know, if we're talking"},{"startTime":3680.315,"endTime":3689.499,"body":"to somebody whose goal is health and longevity, then it's potentially less important."},{"startTime":3689.499,"endTime":3696.932,"body":"So I'd probably just put the weights first because you don't want to be, the negative"},{"startTime":3689.499,"endTime":3696.932,"body":"would be of putting the cardio first would be, you know, you're depleting your glycogen,"},{"startTime":3696.932,"endTime":3698.663,"body":"which you need for your weightlifting."},{"startTime":3698.663,"endTime":3701.464,"body":"Obviously, if you have a few hours in between, that's irrelevant."},{"startTime":3703.616,"endTime":3711.282,"body":"But for somebody who's chasing performance, like we kind of had that avatar in the"},{"startTime":3703.616,"endTime":3711.282,"body":"beginning where this person is like, I'm training for this 10K race instead of I just want"},{"startTime":3711.282,"endTime":3712.523,"body":"health and longevity."},{"startTime":3712.523,"endTime":3715.166,"body":"Well, now the 10K race is your goal."},{"startTime":3715.166,"endTime":3720.35,"body":"You're putting that on a pedestal over the lifting for this period of time."},{"startTime":3720.35,"endTime":3722.872,"body":"And so in that case, you want to prioritize the cardio."},{"startTime":3722.872,"endTime":3724.713,"body":"You want that to be the thing you do first."},{"startTime":3724.713,"endTime":3733.246,"body":"And so on a day where you're really pressed for time and you have to fit both in the same"},{"startTime":3724.713,"endTime":3733.246,"body":"session, if you're that performance -based cardio athlete,"},{"startTime":3733.246,"endTime":3740.761,"body":"you want to put the cardio before the weights so that the cardio receives the most"},{"startTime":3733.246,"endTime":3740.761,"body":"specific adaptation."},{"startTime":3741.362,"endTime":3749.467,"body":"Whereas if you're just that health and longevity person, or even maybe if the weights are"},{"startTime":3741.362,"endTime":3749.467,"body":"your goal instead of the cardio, then I think putting the weights first makes a lot more"},{"startTime":3749.467,"endTime":3750.928,"body":"sense in that case."},{"startTime":3751.349,"endTime":3754.651,"body":"And I know from like a nutrition perspective, you can probably validate that too."},{"startTime":3754.651,"endTime":3762.346,"body":"So I mentioned the glycogen, I'm sure there's some other kind of things that are occurring"},{"startTime":3754.651,"endTime":3762.346,"body":"inside that make it relevant as well."},{"startTime":3763.21,"endTime":3769.592,"body":"You know, I was gonna kind of ask that question a little bit towards the end, but I think"},{"startTime":3763.21,"endTime":3769.592,"body":"it's a great time to talk about it."},{"startTime":3770.072,"endTime":3780.536,"body":"The things that come to mind, of course, is the absolute caloric expenditure through"},{"startTime":3770.072,"endTime":3780.536,"body":"increased activity, especially something like cardiovascular training that's going to have"},{"startTime":3780.536,"endTime":3787.118,"body":"a higher sustained heart rate for a longer period of time, which is effectively how we"},{"startTime":3780.536,"endTime":3787.118,"body":"expend more calories."},{"startTime":3787.118,"endTime":3788.458,"body":"But then also like..."},{"startTime":3788.458,"endTime":3791.939,"body":"perspiration, especially depending on the environment you're training in."},{"startTime":3791.939,"endTime":3797.162,"body":"If you're someone like Brian, who's going to ride in your bike outside in the sun, it's"},{"startTime":3791.939,"endTime":3797.162,"body":"hot."},{"startTime":3797.162,"endTime":3801.343,"body":"You're perspiring more like you want to pay more attention to replenishment."},{"startTime":3801.343,"endTime":3803.404,"body":"The primary one being sodium."},{"startTime":3803.404,"endTime":3804.584,"body":"There's this."},{"startTime":3806.245,"endTime":3807.916,"body":"it just kind of became popular."},{"startTime":3807.916,"endTime":3817.12,"body":"And from at least what I saw on social media, Gatorade released these like patches, these"},{"startTime":3807.916,"endTime":3817.12,"body":"like single use patches that you can put on your arm and it will tell you like the rate in"},{"startTime":3817.12,"endTime":3817.75,"body":"a"},{"startTime":3818.506,"endTime":3827.438,"body":"you know, per whatever inch of your skin, however it works, like what you're losing"},{"startTime":3818.506,"endTime":3827.438,"body":"through your activity, like how much sodium, how much potassium, chloride, those sorts of"},{"startTime":3827.438,"endTime":3828.029,"body":"things."},{"startTime":3828.029,"endTime":3834.74,"body":"So you can more kind of tailor how you, the ratios of what you put back in, which is, it's"},{"startTime":3828.029,"endTime":3834.74,"body":"cool."},{"startTime":3834.74,"endTime":3844.193,"body":"I, know, if you were to, if I were to, you know, be a betting man, I would say it's more"},{"startTime":3834.74,"endTime":3844.193,"body":"gimmick than I think actual has like quality practical use."},{"startTime":3844.193,"endTime":3848.264,"body":"I'm happy to be wrong in that context, but it's a pretty cool idea, you know."},{"startTime":3848.264,"endTime":3859.639,"body":"Nonetheless, but the things that we see primarily sodium, potassium, magnesium being like"},{"startTime":3848.264,"endTime":3859.639,"body":"the biggest kind of levers to pull there, especially if you like, you know, resistance"},{"startTime":3859.639,"endTime":3863.05,"body":"train in an air conditioned gym where you're not like sweating that much."},{"startTime":3863.05,"endTime":3872.774,"body":"And now you're doing this modality where you're like, you know, soaking your your clothes"},{"startTime":3863.05,"endTime":3872.774,"body":"over a zone, not like the hit interval or the longer moderate one."},{"startTime":3872.774,"endTime":3877.782,"body":"Like you're going to be needing some increased electrolyte and mineral intake."},{"startTime":3877.782,"endTime":3879.845,"body":"than you otherwise normally would."},{"startTime":3880.108,"endTime":3882.548,"body":"Yeah, I'm a huge fan of element for that."},{"startTime":3882.548,"endTime":3886.988,"body":"use element when I go out riding for long rides or hard rides or anything like that."},{"startTime":3886.988,"endTime":3891.508,"body":"You did you did mention biking out in the sun and the warmth."},{"startTime":3891.508,"endTime":3893.108,"body":"so great point."},{"startTime":3893.368,"endTime":3902.628,"body":"One interesting caveat that I don't know is super well known is that when you're biking"},{"startTime":3893.368,"endTime":3902.628,"body":"outside, you're actually increasing."},{"startTime":3902.628,"endTime":3909.248,"body":"You're getting a ton of airflow because you're biking at, I don't know, 15, 20, 22,"},{"startTime":3902.628,"endTime":3909.248,"body":"whatever miles per hour it is your"},{"startTime":3909.248,"endTime":3913.211,"body":"getting a lot more airflow than you are if you're running or walking."},{"startTime":3913.211,"endTime":3927.333,"body":"And so I actually find that I sweat significantly less biking outside than I do running or"},{"startTime":3913.211,"endTime":3927.333,"body":"even walking just because of the movement that the airflow that's created through the"},{"startTime":3927.333,"endTime":3928.905,"body":"faster movement on the bike."},{"startTime":3928.905,"endTime":3937.452,"body":"But if you put me like into an indoor setting, an indoor stationary bike or a rower or a"},{"startTime":3928.905,"endTime":3937.452,"body":"treadmill or something like that, I"},{"startTime":3937.452,"endTime":3940.672,"body":"often will sweat even more than I would outside."},{"startTime":3940.672,"endTime":3945.592,"body":"And I think there's something about that just like still air where you're not getting a"},{"startTime":3940.672,"endTime":3945.592,"body":"lot of airflow in there."},{"startTime":3945.592,"endTime":3957.572,"body":"And also related, which I think people might find interesting is that if you can find a"},{"startTime":3945.592,"endTime":3957.572,"body":"way to cool your body as you're doing your cardio, such as when I'm on my stationary bike,"},{"startTime":3957.572,"endTime":3962.692,"body":"I have this huge massive fan that I put on on full blast behind me."},{"startTime":3962.812,"endTime":3965.772,"body":"Your heart rate will actually go down by like 10 beats a minute."},{"startTime":3965.772,"endTime":3968.222,"body":"from where it would be if you weren't using the fan."},{"startTime":3968.222,"endTime":3976.222,"body":"And I've tested this with Kim where I've done like 30 to 40 minutes of my bike ride and my"},{"startTime":3968.222,"endTime":3976.222,"body":"heart rate was like 142 and I was like pushing the higher end of zone two."},{"startTime":3976.222,"endTime":3980.032,"body":"And then she turns the fan on and within five minutes, my heart rate's like 128."},{"startTime":3980.032,"endTime":3983.362,"body":"And I'm like, my God, I feel like so much more relaxed right now."},{"startTime":3983.362,"endTime":3993.912,"body":"And so there's a huge factor of not just replacing the electrolytes and the fluids that"},{"startTime":3983.362,"endTime":3993.912,"body":"you're losing, but also making sure that externally you're cooling your skin as you go as"},{"startTime":3993.912,"endTime":3994.564,"body":"well."},{"startTime":3995.35,"endTime":3996.53,"body":"very interesting."},{"startTime":3996.53,"endTime":4000.21,"body":"have never heard of that fan experiment."},{"startTime":4000.33,"endTime":4003.389,"body":"I mean, there's got to be some good research, at least some research on that."},{"startTime":4003.389,"endTime":4004.72,"body":"I mean, that's significant."},{"startTime":4004.72,"endTime":4007.01,"body":"10 beats per minute is significant."},{"startTime":4007.69,"endTime":4008.855,"body":"Very, very cool."},{"startTime":4008.855,"endTime":4009.756,"body":"for sure."},{"startTime":4011.186,"endTime":4014.267,"body":"Okay, so there's one more thing I wanted to touch on."},{"startTime":4014.267,"endTime":4016.348,"body":"Let me make sure I can find it."},{"startTime":4016.648,"endTime":4021.61,"body":"so you briefly spoke about this and then we kind of moved on, but the periodizing."},{"startTime":4021.61,"endTime":4033.095,"body":"So periodizing the hybrid training versus just trying to optimize both at the same time"},{"startTime":4021.61,"endTime":4033.095,"body":"from, you know, my, I could say professional opinions dealing with a lot of clients."},{"startTime":4033.555,"endTime":4039.928,"body":"People will, they're, often default choice is I want both at the same time now, right?"},{"startTime":4039.928,"endTime":4040.63,"body":"I want to build."},{"startTime":4040.63,"endTime":4044.75,"body":"muscle and I want to lose fat at the same time right now at optimal rates."},{"startTime":4045.31,"endTime":4055.66,"body":"So what do you find is is more appropriate in terms of the person who is, let's say,"},{"startTime":4045.31,"endTime":4055.66,"body":"getting into this for the first time."},{"startTime":4055.66,"endTime":4063.54,"body":"And let's let's kind of use that same avatar where early 30s, 12, 14 years removed from"},{"startTime":4055.66,"endTime":4063.54,"body":"organized sport have been lifting."},{"startTime":4063.54,"endTime":4067.734,"body":"We have intermediate plus physique in and we're just realizing that."},{"startTime":4067.734,"endTime":4070.194,"body":"We're not as young, we're not 24 anymore."},{"startTime":4070.194,"endTime":4072.734,"body":"We're closer to 34, you know, pretty much."},{"startTime":4072.734,"endTime":4076.494,"body":"And we need to start using it before we lose it."},{"startTime":4076.972,"endTime":4082.512,"body":"Yeah, you can definitely do both at the same time when the goal is health and longevity."},{"startTime":4082.512,"endTime":4087.492,"body":"Like there's really no reason you need to bucket those and say, this is my priority or"},{"startTime":4082.512,"endTime":4087.492,"body":"that's my priority."},{"startTime":4087.492,"endTime":4098.952,"body":"I think the prioritization or periodization of one or the other is more relevant when you"},{"startTime":4087.492,"endTime":4098.952,"body":"have a performance goal because you cannot expect your weightlifting to be at its maximum"},{"startTime":4098.952,"endTime":4104.852,"body":"100 % output and also have your cardio at its 100 % maximum output."},{"startTime":4104.852,"endTime":4107.126,"body":"And so to put this into"},{"startTime":4107.2119999999995,"endTime":4115.552,"body":"context that maybe our audience can better understand is, you know, this thing, power"},{"startTime":4107.2119999999995,"endTime":4115.552,"body":"building used to be really popular five, 10 years ago."},{"startTime":4115.552,"endTime":4124.202,"body":"It's still kind of is in some circles, but it's this idea that you can do powerlifting and"},{"startTime":4115.552,"endTime":4124.202,"body":"bodybuilding at the same time and maximize both."},{"startTime":4124.202,"endTime":4129.872,"body":"And in some ways, like that makes more sense because both are resistance training."},{"startTime":4129.872,"endTime":4136.458,"body":"But even though both are resistance training and both are so similar, you still cannot"},{"startTime":4129.872,"endTime":4136.458,"body":"maximize."},{"startTime":4136.458,"endTime":4141.791,"body":"your strength and maximize your bodybuilding hypertrophy simultaneously."},{"startTime":4141.791,"endTime":4152.676,"body":"And so what you've seen is people like Eric Helms, who was for many years trying to do a"},{"startTime":4141.791,"endTime":4152.676,"body":"top single on a back squat and a top single on a bench followed by hypertrophy work."},{"startTime":4152.677,"endTime":4160.901,"body":"Now he's going all in on bodybuilding and he's no longer doing the top single on the squat"},{"startTime":4152.677,"endTime":4160.901,"body":"and the top single on the bench before doing his hypertrophy work."},{"startTime":4161.321,"endTime":4166.282,"body":"So that's a microcosm of what is a larger scale problem with cardio."},{"startTime":4166.282,"endTime":4169.494,"body":"because cardio and weights are more opposite."},{"startTime":4169.494,"endTime":4175.237,"body":"And they are concurrent in that they can help each other as I discussed, but they also do"},{"startTime":4169.494,"endTime":4175.237,"body":"have competing adaptations as well."},{"startTime":4175.237,"endTime":4182.441,"body":"And so trying to optimize both at the same time is nearly impossible."},{"startTime":4182.701,"endTime":4193.828,"body":"One has to take a back seat and we can just look at my journey as a personal example of"},{"startTime":4182.701,"endTime":4193.828,"body":"this where in last year's efforts, I tried to lift five days a week and do cardio five or"},{"startTime":4193.828,"endTime":4195.048,"body":"six days a week."},{"startTime":4195.382,"endTime":4197.813,"body":"trying to maximize both at the same time."},{"startTime":4197.854,"endTime":4202.468,"body":"And over the course of a few months, know, my body began to fall apart."},{"startTime":4202.468,"endTime":4203.367,"body":"I was losing weight."},{"startTime":4203.367,"endTime":4205.961,"body":"My strength on certain lifts was going down."},{"startTime":4205.961,"endTime":4208.762,"body":"I was losing motivation to train both."},{"startTime":4209.644,"endTime":4216.929,"body":"And then this year by dialing back the volumes on both, I've been able to increase both"},{"startTime":4209.644,"endTime":4216.929,"body":"better."},{"startTime":4217.37,"endTime":4222.554,"body":"However, it's still important to note that these last six months, my goal has been cardio."},{"startTime":4222.554,"endTime":4225.354,"body":"And that's why I've dropped weightlifting down to two days a week."},{"startTime":4225.354,"endTime":4228.827,"body":"I've pumped cardio to, kept cardio at about five days a week."},{"startTime":4229.027,"endTime":4234.732,"body":"If I were to try to prioritize weights, cardio would have to be put on the back burner."},{"startTime":4234.732,"endTime":4243.82,"body":"And so it's not that I would put cardio to a point where I'm losing adaptations, but the"},{"startTime":4234.732,"endTime":4243.82,"body":"goal would be that you reduce the cardio down to what would be maintenance level, say two"},{"startTime":4243.82,"endTime":4244.691,"body":"or three days a week."},{"startTime":4244.691,"endTime":4248.244,"body":"Maybe it's that easy session, moderate session, hard session."},{"startTime":4248.264,"endTime":4253.108,"body":"And then the weights are more at four or five days a week so that those can become the"},{"startTime":4248.264,"endTime":4253.108,"body":"priority."},{"startTime":4253.108,"endTime":4256.371,"body":"And then obviously vice versa when cardio is the priority."},{"startTime":4256.371,"endTime":4262.976,"body":"if your goal is performance, you probably should try to bucket them and have one be the"},{"startTime":4256.371,"endTime":4262.976,"body":"focus and one be the back burner."},{"startTime":4262.976,"endTime":4267.94,"body":"If your goal is health and longevity, then absolutely you can keep both together and that"},{"startTime":4262.976,"endTime":4267.94,"body":"should be totally fun."},{"startTime":4268.5,"endTime":4270.014,"body":"Yeah, I love that answer."},{"startTime":4270.014,"endTime":4273.381,"body":"And part of the beauty of"},{"startTime":4275.27,"endTime":4286.313,"body":"maintenance of a performance aspect, having a lower volume is you can kind of like scale"},{"startTime":4275.27,"endTime":4286.313,"body":"up your performance at either one and then you reduce the volume to a level that's"},{"startTime":4286.313,"endTime":4291.995,"body":"necessary for maintaining, you know, the pretty much the majority of what you had"},{"startTime":4286.313,"endTime":4291.995,"body":"previously achieved."},{"startTime":4291.995,"endTime":4295.976,"body":"And then you can kind of use that stepwise to improve in either facet."},{"startTime":4295.976,"endTime":4300.107,"body":"So I think that's all that I wanted to cover."},{"startTime":4300.107,"endTime":4304.998,"body":"All the questions I had here, Brian, is there anything else that you want to add on to"},{"startTime":4300.107,"endTime":4304.998,"body":"this one before we wrap it up?"},{"startTime":4308.502,"endTime":4309.673,"body":"think it was an awesome episode."},{"startTime":4309.673,"endTime":4319.842,"body":"would say one last thing maybe to touch on would be monitoring progress in your"},{"startTime":4309.673,"endTime":4319.842,"body":"cardiovascular training."},{"startTime":4320.323,"endTime":4326.799,"body":"so, yeah, there's a few ways to go about this."},{"startTime":4326.799,"endTime":4334.186,"body":"The typical way that you assess your progress in zone two is your watts per kilo."},{"startTime":4334.186,"endTime":4339.618,"body":"And that can be a challenging one for people that are using a modality of cardio that"},{"startTime":4334.186,"endTime":4339.618,"body":"doesn't have Watts."},{"startTime":4340.199,"endTime":4343.19,"body":"But luckily, if you're using a machine, like most of them have Watts now."},{"startTime":4343.19,"endTime":4346.361,"body":"So treadmills often have Watts, but if they don't, you have speed."},{"startTime":4346.361,"endTime":4351.894,"body":"So speed is a very good metric to use in that case because you don't have airflow."},{"startTime":4351.894,"endTime":4355.615,"body":"So you're not being like, I had hills and I'm blocked by the wind and like all these"},{"startTime":4351.894,"endTime":4355.615,"body":"things."},{"startTime":4355.615,"endTime":4357.926,"body":"Like if you're on a treadmill, you don't really need Watts."},{"startTime":4357.926,"endTime":4359.307,"body":"You just have speed."},{"startTime":4359.547,"endTime":4360.808,"body":"That's good enough."},{"startTime":4361.418,"endTime":4367.234,"body":"When you're on biking or rowing or elliptical, most of those machines will have or a salt"},{"startTime":4361.418,"endTime":4367.234,"body":"bike."},{"startTime":4367.234,"endTime":4369.615,"body":"Any of those will have your watts."},{"startTime":4369.736,"endTime":4380.396,"body":"And so when you look at your watts per kilo, when you're in zone two, that's kind of like"},{"startTime":4369.736,"endTime":4380.396,"body":"a really good metric to look at because it takes into account your output as far as the"},{"startTime":4380.396,"endTime":4383.749,"body":"power you're creating along with where your body weight is."},{"startTime":4383.749,"endTime":4387.732,"body":"And what we know is that if you are a larger individual,"},{"startTime":4388.158,"endTime":4396.315,"body":"you can create more power strictly because you have a larger base, you have more muscle"},{"startTime":4388.158,"endTime":4396.315,"body":"mass, but your Watts per kilo might not be higher."},{"startTime":4396.315,"endTime":4405.964,"body":"And that's, it's similar to VO2 max in that way, where if you're a bigger individual, your"},{"startTime":4396.315,"endTime":4405.964,"body":"outright VO2 max is probably quite high."},{"startTime":4405.964,"endTime":4415.302,"body":"But when you look at that number, which is the way it's portrayed to us, which is your"},{"startTime":4405.964,"endTime":4415.302,"body":"milliliters per kilogram, your VO2 max is dependent upon your body weight."},{"startTime":4415.302,"endTime":4415.98,"body":"And so,"},{"startTime":4415.98,"endTime":4421.72,"body":"Zone two progress being framed as Watts per kilo is a pretty cool way of going about it."},{"startTime":4421.72,"endTime":4428.14,"body":"If you don't have that, then you can increase duration at the same heart rate."},{"startTime":4428.88,"endTime":4432.31,"body":"Your heart rate can increase with the subjective variables remaining the same."},{"startTime":4432.31,"endTime":4441.344,"body":"So I mentioned that like 12 to 15 word sentence that you can say where maybe when you"},{"startTime":4432.31,"endTime":4441.344,"body":"first start your zone two, you're at 60 % of your max heart rate."},{"startTime":4441.356,"endTime":4451.196,"body":"And by six months in, you're able to say that same sentence with the same subjective"},{"startTime":4441.356,"endTime":4451.196,"body":"response at 65 % of your max heart rate or 68 % of your max heart rate or something along"},{"startTime":4451.196,"endTime":4451.956,"body":"those lines."},{"startTime":4451.956,"endTime":4460.776,"body":"And then as far as your progress on like the zone four, zone five, or call it like the red"},{"startTime":4451.956,"endTime":4460.776,"body":"zone of the three zone model."},{"startTime":4462.676,"endTime":4470.056,"body":"Yeah, I mean, just the total amount of output that you're able to create over the course"},{"startTime":4462.676,"endTime":4470.056,"body":"of an interval."},{"startTime":4470.506,"endTime":4481.42,"body":"And this is actually, reminds me, I wanted to ask you in your updates, and then I haven't,"},{"startTime":4470.506,"endTime":4481.42,"body":"I forgot to, but what was your modality that you did for that like really high intensity"},{"startTime":4481.42,"endTime":4486.841,"body":"cardiovascular session that you did the other day where your heart rate was at a hundred"},{"startTime":4481.42,"endTime":4486.841,"body":"beats per minute for like an hour afterwards?"},{"startTime":4488.302,"endTime":4492.943,"body":"I mean, I'm not modality, interval."},{"startTime":4492.943,"endTime":4495.41,"body":"what, was it like a four minute on, four minute off or like?"},{"startTime":4495.41,"endTime":4498.702,"body":"30 seconds on, 90 seconds off."},{"startTime":4499.478,"endTime":4500.734,"body":"for how many rounds."},{"startTime":4501.833,"endTime":4503.639,"body":"I got to six."},{"startTime":4503.639,"endTime":4504.632,"body":"I was supposed to do eight."},{"startTime":4504.632,"endTime":4506.686,"body":"I only got to six."},{"startTime":4507.029,"endTime":4507.77,"body":"Yeah."},{"startTime":4507.972,"endTime":4519.092,"body":"So that actually brings up like a completely another topic that we could probably spend"},{"startTime":4507.972,"endTime":4519.092,"body":"another 20 minutes on, so I won't, but the intervals that you're doing are more anaerobic."},{"startTime":4519.112,"endTime":4527.152,"body":"So anytime that you have an interval where the rest period is longer than the work period,"},{"startTime":4519.112,"endTime":4527.152,"body":"then we're an anaerobic state."},{"startTime":4527.152,"endTime":4534.012,"body":"And so it's not to say that there isn't cardiovascular adaptation occurring, but it's not"},{"startTime":4527.152,"endTime":4534.012,"body":"going to be occurring aerobically."},{"startTime":4534.012,"endTime":4537.092,"body":"So it's not actually having that same impact on"},{"startTime":4537.616,"endTime":4548.002,"body":"the mitochondrial and the different aspects of, of heart cardiovascular function and all"},{"startTime":4537.616,"endTime":4548.002,"body":"that sort of stuff as it would if you're doing what's more typically a VO two max interval"},{"startTime":4548.002,"endTime":4551.124,"body":"and in typical VO two max intervals, it's a one to one."},{"startTime":4551.844,"endTime":4562.53,"body":"and so that could be as, like there's, there's kind of two extremes and then obviously"},{"startTime":4551.844,"endTime":4562.53,"body":"anywhere in the middle, but the two extremes of VO two max work would be, five minutes on"},{"startTime":4562.53,"endTime":4565.802,"body":"five minutes off would be like kind of a higher end of work to rest."},{"startTime":4566.124,"endTime":4567.824,"body":"you do that four to five times."},{"startTime":4567.824,"endTime":4573.144,"body":"So they call that a five by five, which we have in weightlifting as well, but this would"},{"startTime":4567.824,"endTime":4573.144,"body":"be a five by five for cardio."},{"startTime":4573.644,"endTime":4578.864,"body":"and then another one that I really like on the other end of the extreme is 30 thirties."},{"startTime":4578.864,"endTime":4581.554,"body":"So you do 30 seconds on 30 seconds off."},{"startTime":4581.554,"endTime":4590.274,"body":"And obviously when you're doing a one -to -one, your output can't be as high as it is when"},{"startTime":4581.554,"endTime":4590.274,"body":"you're doing a one to three, like you were doing, like you're almost getting like a full,"},{"startTime":4590.274,"endTime":4594.074,"body":"not a full recovery, but you're getting significantly more recovery between each interval."},{"startTime":4594.074,"endTime":4595.244,"body":"So you can push"},{"startTime":4595.244,"endTime":4604.064,"body":"that much harder on each work period versus when you're doing a 30 -30, you kind of have"},{"startTime":4595.244,"endTime":4604.064,"body":"to inherently pace just a little bit because you know that that 30 -second rest isn't"},{"startTime":4604.064,"endTime":4606.204,"body":"going to get you back to good again."},{"startTime":4606.204,"endTime":4614.284,"body":"So when you're doing the 30 -30s, the goal is to generally get to five minutes of work,"},{"startTime":4606.204,"endTime":4614.284,"body":"just like you had the five minutes on, five minutes off, five minutes on, five minutes off"},{"startTime":4614.284,"endTime":4615.824,"body":"thing that I mentioned a second ago."},{"startTime":4615.824,"endTime":4617.784,"body":"In the 30 -30s, it's the same idea."},{"startTime":4617.784,"endTime":4624.484,"body":"So you do 30 on, 30 off until you've accumulated five minutes of work, which is 10 minutes"},{"startTime":4617.784,"endTime":4624.484,"body":"of total time."},{"startTime":4624.588,"endTime":4625.928,"body":"and then you rest five minutes."},{"startTime":4625.928,"endTime":4629.828,"body":"And then you do it again, 30, 30 for 10 minutes, rest five minutes."},{"startTime":4629.828,"endTime":4637.308,"body":"So you do that multiple times to accumulate the same amount of time in zone that you would"},{"startTime":4629.828,"endTime":4637.308,"body":"have gotten doing the five by five."},{"startTime":4637.408,"endTime":4641.128,"body":"So anyway, two extremes, two different ways you can go about that."},{"startTime":4641.128,"endTime":4647.568,"body":"But when you're doing that kind of VO2 max work, you really do want to stay in that like"},{"startTime":4641.128,"endTime":4647.568,"body":"one to one work to rest ratio."},{"startTime":4647.568,"endTime":4651.636,"body":"Otherwise the interval kind of becomes anaerobic, which isn't bad."},{"startTime":4651.87,"endTime":4657.382,"body":"In any way, it's just more similar to your weight training and it's less cardiovascular or"},{"startTime":4651.87,"endTime":4657.382,"body":"aerobic."},{"startTime":4657.382,"endTime":4661.84,"body":"So kind of some just different ways of framing it and looking at it."},{"startTime":4662.134,"endTime":4669.494,"body":"Very good way to bring that up that 30 30 for 10 to accumulate like that sounds horrid."},{"startTime":4669.494,"endTime":4674.914,"body":"That sounds somehow like four times worse than what I did, which was already very bad."},{"startTime":4674.914,"endTime":4675.856,"body":"So."},{"startTime":4675.856,"endTime":4676.796,"body":"you're pacing though."},{"startTime":4676.796,"endTime":4686.696,"body":"mean, because it's 30 -30 and it's a one -to -one work to rest, you know that every one of"},{"startTime":4676.796,"endTime":4686.696,"body":"those 30 -second intervals is not, you're not putting the same output that you were when"},{"startTime":4686.696,"endTime":4688.806,"body":"you're doing the 30 -90s."},{"startTime":4688.806,"endTime":4691.796,"body":"So like, I know your assault bike has watts on it."},{"startTime":4691.796,"endTime":4695.366,"body":"Did you happen to notice where your watts were during each 30 -second interval?"},{"startTime":4695.67,"endTime":4705.53,"body":"I mean, they would, on some of the bad sets towards the end, they were dropping into like"},{"startTime":4695.67,"endTime":4705.53,"body":"the upper 500s or to like lower 600s."},{"startTime":4705.53,"endTime":4709.73,"body":"But like when I was starting, they'd be in like 800s and stuff."},{"startTime":4709.73,"endTime":4713.292,"body":"But they would drop off by a solid 25 % easily."},{"startTime":4713.292,"endTime":4718.672,"body":"So when I do 30 30s, I'm usually at about 340 watts."},{"startTime":4718.672,"endTime":4723.582,"body":"And so I just keep 340 for all of those intervals and there's 30 seconds rest in between."},{"startTime":4723.582,"endTime":4726.392,"body":"And the first 340 obviously doesn't feel terrible."},{"startTime":4726.392,"endTime":4727.792,"body":"And I'm like, that wasn't bad."},{"startTime":4727.792,"endTime":4731.292,"body":"But by like the 10th one, I'm like, thank God I have a five minute rest coming up."},{"startTime":4731.292,"endTime":4734.632,"body":"So anyway, just different ways to skin the cat."},{"startTime":4734.632,"endTime":4739.952,"body":"If aerobic adaptation is the goal, then you do want to keep that one to one for your"},{"startTime":4734.632,"endTime":4739.952,"body":"intensity work."},{"startTime":4739.952,"endTime":4742.052,"body":"If you're just trying to."},{"startTime":4742.188,"endTime":4747.858,"body":"get your heart rate up and you don't mind that there's an anaerobic component to it, then"},{"startTime":4742.188,"endTime":4747.858,"body":"I think what you're doing is fine too."},{"startTime":4747.858,"endTime":4756.288,"body":"And honestly, that's what I used to love doing because I, an anaerobic athlete, it was my"},{"startTime":4747.858,"endTime":4756.288,"body":"inclination to rest longer than I was working."},{"startTime":4756.288,"endTime":4768.728,"body":"I remember my favorite one used to always be 20 seconds on and a minute 40 off, which is"},{"startTime":4756.288,"endTime":4768.728,"body":"just slightly even less aerobic than what you were doing."},{"startTime":4768.728,"endTime":4770.168,"body":"Cause you were doing 30 90s."},{"startTime":4770.168,"endTime":4771.506,"body":"I was doing"},{"startTime":4772.385,"endTime":4773.105,"body":"2100s."},{"startTime":4774.248,"endTime":4776.292,"body":"So anyways, I love that interval."},{"startTime":4776.292,"endTime":4781.26,"body":"I think it's great because you can push so hard, but it just isn't going to have those"},{"startTime":4776.292,"endTime":4781.26,"body":"aerobic adaptations."},{"startTime":4782.556,"endTime":4783.607,"body":"Understood."},{"startTime":4783.788,"endTime":4788.914,"body":"There was, man, there was something you said a while back that I wanted to follow up on,"},{"startTime":4783.788,"endTime":4788.914,"body":"but I'm not going to remember now."},{"startTime":4789.524,"endTime":4790.767,"body":"Okay, no, that's fine."},{"startTime":4790.767,"endTime":4792.71,"body":"I think this was a really thorough episode."},{"startTime":4792.71,"endTime":4801.987,"body":"covered, I think we covered a lot of really good important stuff to either get people"},{"startTime":4792.71,"endTime":4801.987,"body":"started, to kind of keep them optimizing their journey as they go along the way, et"},{"startTime":4801.987,"endTime":4802.948,"body":"cetera, et cetera."},{"startTime":4803.306,"endTime":4803.556,"body":"Yep."},{"startTime":4803.556,"endTime":4807.607,"body":"So Brian, thank you so much for dropping plenty of knowledge bombs on this one."},{"startTime":4807.607,"endTime":4812.769,"body":"Guys listening, if you have questions from anything in the episode, just drop them in the"},{"startTime":4807.607,"endTime":4812.769,"body":"comments on YouTube."},{"startTime":4812.769,"endTime":4816.75,"body":"And if you're listening on one of the other platforms, head over to our YouTube channel."},{"startTime":4816.75,"endTime":4817.6,"body":"Subscribe."},{"startTime":4817.6,"endTime":4820.291,"body":"I would really think it would be cool if we could get to a thousand."},{"startTime":4820.291,"endTime":4825.732,"body":"I think we're sitting in like the six hundred something like that and drop a question"},{"startTime":4820.291,"endTime":4825.732,"body":"there."},{"startTime":4825.732,"endTime":4832.414,"body":"It's pretty cool that we're organically picking up steam on YouTube, which is it's fun."},{"startTime":4832.522,"endTime":4833.122,"body":"It's fun."},{"startTime":4833.122,"endTime":4843.613,"body":"It's it's a it's nice interesting slow build from just producing quality content over the"},{"startTime":4833.122,"endTime":4843.613,"body":"weeks, which is good So as always guys, thank you for listening Brian and I will talk to"},{"startTime":4843.613,"endTime":4845.374,"body":"you next week"}]}