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Awesome I am glad it is helpful ! Not necessarily but it all comes down to workload, recovery and goals. If you are doing a decently high volume already of zone two and can get in two high intensity sessions it could work. You want to stick to the 80/20 moderate to low intensity to 20 percent high intensity per week in general. You could also take the 4x4 premise and do 4x2 four minutes two times and do that twice per week. Or three intervals twice per week. Part of it comes back to recovery. If you take a long time to recovery even if splitting it up I would do it just in one day. If your body recovers then you could try doing twice per week. It also depends on what else you are doing. If you are doing high volume of running and other things like weights in between sessions then you want to be cautious. Yoh don’t want to get injured. Those are some thoughts. You could do two intervals two times per week and play those by ear and see how long recovery is and how they feel then you can increase each to three intervals. Let me know how it goes!

Yes it definitely has an impact through the day. I choose to do all of mine in multiple intervals on one day because of that but you can spread things out and do less each time multiple times per week

@@HealthandExercise-ht1zl no I think you are good with that. I usually do a thirty minute zone two session prior so when I go hard I get it pretty quickly where I want it to go. I too end up fading off a little bit at the end but mine goes up quicker because of prior work. If you haven’t done that then yes going faster to get it up isn’t a bad idea. You could also do a more intense pace but not quite full out then start your four minutes when you go full out (but sustainable ) and it would get up there easier. There are a few ways to modify it but what you said makes sense

@@lifeandfitnessfiles sweet, thank you for your (very quick!) reply!

No problem. I’m definitely not a guru but these are things that interest me and always enjoy looking at different perspectives 😊

That works great. 👍 I wish I had a good elliptical at home!

Yes that specific protocol is three minutes but a three four or even five minute rest is beneficial for improving Vo2 max. The three minutes rest will work on lactate and recovery but longer rests still beneficial. And yes for beginners three minutes ,depending on the intensity of the four minutes is going to feel really short. 4 minutes on four times with a 3-5 minute rest is going to improve Vo2 max and really work that anaerobic system. With the three minutes being the specific Norwegian protocol

Great question. Knowing your hr max is most beneficial. You can do it based on pace and perceived effort but those do change. Now sometimes you should adjust based on those parameters. Do you know your max hr? Is your max hr lower than you think ? I ask because if you are doing a general calculation you might be closer to a high number than you think. Also note that 85 percent of hr max is still above a typical zone two range so that is a hard effort and can improve Vo2 max. You might just want to start with one interval and build that up. Additionally my leg stamina and strength took a while to match my cardio ability. I just couldn’t go faster because of my legs. You could try a different piece of equipment ? You can try doing shorter intervals to start and gauge your hr max and pace and perceived effort. Maybe two minutes on or one minute on then fully rest before the next interval. To answer your question. You would want to base it more on hr but somedays you will base things on what is possible and feasible. Let me know some of those aspects above. Thanks for the question

@@retrorecordings no problem. Hopefully helpful

Great idea ! The stair stepper is brutal ! Less impact. I wish I had the fancy stair stepper at home and I would consider that instead of running 😁

Love to do my 4 x 4s on stair stepper.

@JaneFox-m3c awesome ! I need to try that sometime. The stair stepper is brutal and need to make it a staple as it is so good.

Hey that’s great progress ! Yeah zone two helps but you need a lot of volume. And has lots of other benefits aside from Vo2 max. But yes high intensity at the right amount helps to move Vo2 max much faster. I have seen a great improvement. Let me know how it goes !

Good question. Actually Peter attia has mentioned that you have to make sure to do the high intensity work after zone 2. You get the benefits from zone two right away then the Vo2 max and other benefits of high intensity. If you do it reversed then you would not get the benefits from zone 2

Check out his episode with Inigo San Milan and he explains this specifically

Nice! They are great live. Put on a great show with lots of energy. Will be fun. I have seen them a couple dozen times. Always a good time. Are you seeing them on west coast leg or Australia ?

Great question. You can definitely spread it out through the week. Typically I do just that - zone 2 for 30 to 40 minutes followed by hiit 4x4. If you have done weight lifting followed by zone 2 then 4x4 it will be pretty taxing. The 4x4 will not be as high of intensity but that is ok depending on your goals. It will also be a harder recovery which is ok too. Another way to do it would be to do four minutes at the end of each zone 2 session. (Note you definitely want to do the hiit at the end to get the benefits of zone 2 as well as the hiit). Doing four minutes still gives benefits and doing that a few times a week would be great and as you mentioned it wouldn’t add training days. It has less recovery than a full 4x4 protocol but more than just zone 2. If you are just doing one four minute interval you just want to give it your all during that four minute (obviously titrating it to sustain for four minutes) so that that last minute you will definitely feel it. You will definitely see benefits and it can work great. Personally if I spread them out it is harder for recovery so I do it one day per week but you can see which way you like it better. Let me know how it goes. Thanks for the question.

Ha! Good thing I was using my phone vs my eyeball directly on it 😉

@@lifeandfitnessfiles I went over today to pick up a plant (couple hostas) at our local nursery… I told her about this-they were blown away at the idea!! they’re getting one asap!! They have an amazing wooden gym/petting zoo for kids..she said it was just an amazing idea!! So TY very much!!❤️💋💋

@AnnieBoBannie421 very cool ! If they get one going please share. That’s awesome !

It was very cute and a lovely evening

This was fire live. Learn to have some fun loser

Ska-punk makes everything better

@pvshka for sure !

They fixed it

For sure! Excited to see what they have in store

Awesome ! I was just in before you since 97 shortly before hello Rockview. Fun ride. Hopefully they keep rolling for a while

@@lifeandfitnessfiles The Losing Streak years!! Awesome band. Have a good day bro

@sillyface8501 indeed! Was trying to learn how to play some songs on guitar but had no idea what he was doing 😀 you as well 🤘

@@lifeandfitnessfiles Keep going. Roger inspired me to play Bass and 24 years later I'm a BEAST haha, Rogers baseline in Short Fuse Burning is underrated.

Well I would check your calculations for 100 percent hr. If you are going over 100 percent then your 100 percent wasn’t 100 percent. Every person is different and the common base calculation (220 - age=max hr) is just an estimate. Sometimes you won’t know your max hr until you have been though some extended periods of exertion, like a 1 mile all out or 5k. Going to a high hr is not necessarily harmful (barring the caveat of preexisting health conditions ) but you do need to give adequate recovery time

Yeah it was fantastic ! They are awesome live

@@lifeandfitnessfiles Absolutely, have had some awesome times in their circle pits at warped tour back in the day, gonna see them again in san diego this october!

@epicdogsmilez sweet! Gosh yes I saw them a dozen times or so on warped tour. Miss those days. Is that one of the hello rockview shows? I saw three on the first couple legs. It was great 👍

@@lifeandfitnessfiles yep same tour! Stoked

@epicdogsmilez awesome ! I always want to hear five state drive and Scott farcas so those are guaranteed. Rock it!

For sure ! It was great to see live and they sounded great. Excited to hear new recordings coming out soon!

@@lifeandfitnessfiles me too!! I've heard it's an EP <3

@@kewuofthedownside Nice! Definitely looking forward to that! Personally I would love to hear some more of the newer songs live. Though I love me some Pezcore and Losing streak so I guess I just need a four hour setlist! :)

Thank you! Let me know if there is a song or artist I should record a clip of

Hey thanks! Have a fantastic day

Good question. It sure can be done on an eliptical or bike or some other equipment as opposed to running. I choose running because my strength and endurance does not allow my hr to get high enough to make it work well either equipment. Whatever you choose you just want to get your hr to 80 to 90 percent of hr max with the appropriate intervals. You can totally make that work for various reasons like access, avoiding injury etc.

@@lifeandfitnessfiles thank you so much.

Are you working to increase speed for a race ?

@@lifeandfitnessfiles Not a race, just a test, i need to perform 1km in 4 mins

@lucashenriques4242 gotcha. That’s a good clip. That’s a good starting point too. Doing this protocol will help as increasing Vo2 max will help you sustain faster speeds for longer. It takes some time and consistency. Check out my other video on increasing running speed Boost Your Running Speed: Essential Training Tips for Sustained Running Speed th-cam.com/video/YxcfdNejCv8/w-d-xo.html Plyometrics can definitely help build speed and power as you are looking to go fast over a shorter distance compared to say a 10k. Working on some strength training will also give you an added boost but again it takes time

@@lifeandfitnessfiles thanks bro i'll check on that

@lucashenriques4242 awesome. Good luck in meeting your goal

Good question. There are different ways you can do it. You can rest by doing a slow jog or a walk on the treadmill. But you can also do a true rest. The more restful the rest period is the harder you will be able to push yourself on the next interval and be recovered. Ideally you probably want to get hr down to zone 1 during rest but not getting as low in rest can work different systems of endurance and adaptations. I am typically in a 7 minute per mile pace during my hard intervals. On days when I am more recovered I can go harder and actually need to go faster to get hr higher but also need fresh legs. Sometimes it is 645. At the same time sometimes my hr shoot’s up and I am at a 730 or 8 minute pace. Varies day to day honestly.

@@lifeandfitnessfiles very helpful thanks so much.

No problem thanks for the question

Thanks

Definitely! If you are looking to improve Vo2 max then yes. If you haven’t done a lot of high intensity work previously then that is a great place to start. Then stair step it. Work up to doing longer work and then 1:1 ratio of work and rest. Then stay at that 80 percent hr for four minutes when you work up to it. Then you can try doing shorter time frame/distance again and going higher hr and speed until you can get to four minutes. You can also consider working up at four minute work bout at 80 percent and doing that three or four times per week. There are pluses and minuses to that. But starting how you are suggesting and building up is a great way to build capacity, stay injury free and build a habit. Over time it becomes enjoyable (in an interesting way) but when you know it’s increasing Vo2 max and health it makes it desirable. Check out the term exercise snacks. Doing high intensity work even spread out in short bouts has great benefits

Awesome ! I’m glad you found it helpful and thanks for the feedback. Let me know if there are other videos and topics that would be helpful. Thank you

Awesome! That is great to hear. There are definitely different protocols and ways to adapt to your needs. And for sure on there intervals is still going to be beneficial. Even if you did one or two would be. The key is consistency and giving it time and you will see noticeable results, which it sounds like you have! Thanks for the feedback and info and let me know if there are other topics that would be helpful in future videos. 😊

Do the three intervals for a month then ramp it up to four as your fitness increases

That’s a good question. Is it a matter of being able to run at a slow pace for four minutes or not running at all ? If it’s just walking and that is where someone is at then start where you are at. That could be walking for 30 to 60 seconds as an interval. Then work up to four minutes faster walking and then rest. If your Vo2 max is not very just walking is going to improve that. Start small and build up. It is still incredibly beneficial

Hello! Welcome to me in the pool. I can 4x4 on the elliptical but 4 minutes of swimming is a beast.