Your resting HR is the average LOWEST 30 min of the day. Usually just before you get out of bed in the morning. A watch or fitness tracker you wear to bed should calculate this for you.
I switch it up. Sometimes I’ll do 4on 4 rest 4x. But more often I’ll do 4on and just rest until my HR is close to 100 and then go again. That usually ends up being closer to 3 min rest.
Intervals of 5 mins working followed by rest. Or 8 mins working followed by rest. Again, I usually only rest as long as it takes my HR to come back to baseline of 100.
I heard an analogy one time I loved. Low HRV is like a marching army. Stressed, and rigid, in lock step. It’s not variable. A high HRV is like a hippie. Groovy and relaxed man - highly variable.
It’s technically also 1g per lb (or 2g per kg) of IDEAL weight. Not current weight. I take the guess work out of it and make it easy by just aiming for (4) 40’s. (Ideal weight 160lb).
This only applies if you are competitively body building. The effect is not that significant, and is only noticeable in hypertrophy - and not performance. Yes, ice baths stunt a small amount of hypertrophy growth - because they decrease inflammation, which partly contributes to growth. But they also allow people to recover faster for the next session - making up for those losses. If you’re worried about it, just separate the two. The effect is only applicable for a few hours after a strength sesh.
If y’all are using a WFM software - look at consulting hours with your vendor to deep dive into functionality and techniques. There may be functionality or tips and tricks in your current environment that you just aren’t aware of and these can provide huge roi.
I do heavy, slower isolation lifting, and lots of walking (and rucking), but I avoid high intensity cardio. I am currently 79 hours into a 7 day. Yesterday I lifted back, biceps and shoulders…and it was one of my most productive/heavy weight days. Felt like I was firing on all cylinders. Today’s an active rest day - I’ll probably do a walk and a yoga sesh, and pickup with a heavy leg day tomorrow.
To get better at an activity (running) you need to practice that specific activity. Yes you improved your aerobic base via zone 2 walking, but your muscles and body were rusty on the running activity itself.
Are you using just the watch or a heart rate monitor strap as well? Watch readings don’t do a very good job of reading base and anaerobic efforts in my experience. Getting a strap improved my Garmin measures massively.
The key is to dial in YOUR TRUE max HR. The 220-age, is just a typical approximation…but individual results can vary by a ton. And Max heart rate is not an indicator of your fitness.
Cardio doesn’t have to be a chore. The key is to find something you enjoy. I found mountain biking years ago - and that led me to trail running and rucking. I mix up all 3, but I also still try and walk a ton too. Walking is the “king of cardio”. I try and get in some kind of cardio every day. Most days are zone 2/easy-ish/long cardio to condition aerobic base. And once or twice a week I’ll do an all out z5 session.
Bike outside. Indoor stationary bike is grueling to me. I do 45-60 min, and it feels like eternity. But when I bike outside, 45-60 mins feels like barely a warm up. I do 2.5 hours outside and love every second.
I’ve been exercising a few years, and I’ve never had a vo2max test. There are proxies you can do, like the coopers test. Plus watches / fitness trackers have an ok estimate now (emphasis on ok). And keep in mind that vo2 max is measured over Kg, so as you lose weight, that will by default raise your vo2 max. If you are dead set, I’d only do a test once a year. Improving vo2 max is a slow burn…over years.
I’m an analyst at work and in heart, so I love all of the metrics and tracking. Badges don’t really do anything for me. It’s really just having all the raw, accurate data. And to be accurate, I need to be consistent. Eg, I like seeing a good trending sleep score - so that encourages me to go to bed on time. Or because I want to continue to raise my vo2max, I get off my ass and do some high intensity runs. Being able to see a tangible output of the effort I put in has been pretty much the biggest contributor to my overall health and fitness.
So I’m down about 20 lbs from January, but 50% of that was lost in the first 2-3 weeks and I didn’t start tracking my weight in Garmin til I was already down about 10 lbs. Thats good to know though.
This is the opposite. Weight in kg is the denomiter. So the less you weigh, the higher the potential vo2max. Vo2 is calculated on runs…and estimates by how fast you do x distance…like the coopers 1.5 mile vo2 test.
Sounds like sync is connected to your watch. I'd disconnect the watch and phone (erase the connection) and reconnect it. Also reboot the watch and phone (do that first) If those two steps don't work, try a hard reset of the watch and Uninstall connect.
Yeah. I did a hard restart on the watch. And now connect does see it synced. But still does not appear to be compiling HR data. Although i still so see live HR
Exercise at least 5 days a week.
Your resting HR is the average LOWEST 30 min of the day. Usually just before you get out of bed in the morning. A watch or fitness tracker you wear to bed should calculate this for you.
And yes on the indoor bike with no air flow, I sweat my balls off in zone 2.
For 4x4 V02 max are you doing 4 minutes hard 3 minutes light repeat for a total of 4 reps?
I switch it up. Sometimes I’ll do 4on 4 rest 4x. But more often I’ll do 4on and just rest until my HR is close to 100 and then go again. That usually ends up being closer to 3 min rest.
What are 5 on 8s?
Intervals of 5 mins working followed by rest. Or 8 mins working followed by rest. Again, I usually only rest as long as it takes my HR to come back to baseline of 100.
I heard an analogy one time I loved. Low HRV is like a marching army. Stressed, and rigid, in lock step. It’s not variable. A high HRV is like a hippie. Groovy and relaxed man - highly variable.
It’s technically also 1g per lb (or 2g per kg) of IDEAL weight. Not current weight. I take the guess work out of it and make it easy by just aiming for (4) 40’s. (Ideal weight 160lb).
(4) meals @ 30-40g ea.
1 forecast (volume + aht) out into the future
What’s the refeed of choice?? And do you have results?
Planning on refeeding with bone broth, a couple eggs, and some yogurt tomorrow. Then a steak and sweet potato on Wednesday.
Thank you for posting your
5’9” 180 lb > 173 lb Water fast Strength, yoga and walking Diet on reefed: balanced 18:6
This only applies if you are competitively body building. The effect is not that significant, and is only noticeable in hypertrophy - and not performance. Yes, ice baths stunt a small amount of hypertrophy growth - because they decrease inflammation, which partly contributes to growth. But they also allow people to recover faster for the next session - making up for those losses. If you’re worried about it, just separate the two. The effect is only applicable for a few hours after a strength sesh.
If y’all are using a WFM software - look at consulting hours with your vendor to deep dive into functionality and techniques. There may be functionality or tips and tricks in your current environment that you just aren’t aware of and these can provide huge roi.
79 hours into a 7 day. So almost exactly 1/2 way! Yesterday was the hardest so far, but not terrible. I’m looking forward to today going forward.
I do heavy, slower isolation lifting, and lots of walking (and rucking), but I avoid high intensity cardio. I am currently 79 hours into a 7 day. Yesterday I lifted back, biceps and shoulders…and it was one of my most productive/heavy weight days. Felt like I was firing on all cylinders. Today’s an active rest day - I’ll probably do a walk and a yoga sesh, and pickup with a heavy leg day tomorrow.
1.5hr exercise everyday. Prioritize strength.
To get better at an activity (running) you need to practice that specific activity. Yes you improved your aerobic base via zone 2 walking, but your muscles and body were rusty on the running activity itself.
Are you using just the watch or a heart rate monitor strap as well? Watch readings don’t do a very good job of reading base and anaerobic efforts in my experience. Getting a strap improved my Garmin measures massively.
Strap…cause same experience!
2.2 is not that bad but you need more intervals to boost it.
Oh that actually makes sense in hindsight. As true anaerobic isn’t the same as vo2 max effort, and is only sustainable for a short time.
The key is to dial in YOUR TRUE max HR. The 220-age, is just a typical approximation…but individual results can vary by a ton. And Max heart rate is not an indicator of your fitness.
Cardio doesn’t have to be a chore. The key is to find something you enjoy. I found mountain biking years ago - and that led me to trail running and rucking. I mix up all 3, but I also still try and walk a ton too. Walking is the “king of cardio”. I try and get in some kind of cardio every day. Most days are zone 2/easy-ish/long cardio to condition aerobic base. And once or twice a week I’ll do an all out z5 session.
As an Asian, what is the Asian method?
It’s a Japanese blue zone proverb. "Hara hachi bu" — a reminder to stop eating when their stomachs are 80% full.
Bike outside. Indoor stationary bike is grueling to me. I do 45-60 min, and it feels like eternity. But when I bike outside, 45-60 mins feels like barely a warm up. I do 2.5 hours outside and love every second.
https://imgur.com/a/L6948pz
I’ve been exercising a few years, and I’ve never had a vo2max test. There are proxies you can do, like the coopers test. Plus watches / fitness trackers have an ok estimate now (emphasis on ok). And keep in mind that vo2 max is measured over Kg, so as you lose weight, that will by default raise your vo2 max. If you are dead set, I’d only do a test once a year. Improving vo2 max is a slow burn…over years.
I’m an analyst at work and in heart, so I love all of the metrics and tracking. Badges don’t really do anything for me. It’s really just having all the raw, accurate data. And to be accurate, I need to be consistent. Eg, I like seeing a good trending sleep score - so that encourages me to go to bed on time. Or because I want to continue to raise my vo2max, I get off my ass and do some high intensity runs. Being able to see a tangible output of the effort I put in has been pretty much the biggest contributor to my overall health and fitness.
So I’m down about 20 lbs from January, but 50% of that was lost in the first 2-3 weeks and I didn’t start tracking my weight in Garmin til I was already down about 10 lbs. Thats good to know though.
This is the opposite. Weight in kg is the denomiter. So the less you weigh, the higher the potential vo2max. Vo2 is calculated on runs…and estimates by how fast you do x distance…like the coopers 1.5 mile vo2 test.
Exactly what my 47 year old heart was thinking!
My 43yr old max Hr is 174.
Sounds like sync is connected to your watch. I'd disconnect the watch and phone (erase the connection) and reconnect it. Also reboot the watch and phone (do that first) If those two steps don't work, try a hard reset of the watch and Uninstall connect.
I uninstalled/reinstalled connect and now I can’t connect. The app says it can’t find my watch, but my watch says “already paired”.
Did you try the remove the watch from connect step?
Yeah. I did a hard restart on the watch. And now connect does see it synced. But still does not appear to be compiling HR data. Although i still so see live HR