Brady Holmer

And then you're ending with the lactate elevating the heart rate elevating type of exercise.

So you're getting the benefits of both.

And I think people could certainly structure their workout to do that to optimize kind of both those benefits and fit it in if they are if they're time limited.

Yeah, I do that a lot too.

If sometimes if I, you know, if I don't have a structured interval workout during the week, which most weeks I do, I will throw in some very hard like sprints at the end of my run, or maybe run like the last couple miles of a run, like uptempo or something like that.

So you definitely feel better.

So again, going back to like the brain benefits, I think it just makes you when you end with like your heart rate elevated, it feels a lot better, you don't feel as stale.

But you know, there might some physiological benefits there too.

It definitely should.

I think Dr. Gabala kind of made that clear in the conversation with you.

It's interesting because when I, and you know, I'm interested in this as myself, as I, you know, not only looked at my own training, but how to prescribe training and talk about like training for people on the internet.

But

The origins of kind of the 8 or 20 are interesting, and it was basically just looking at the training logs of elite athletes and seeing what they do.

When you broke it down basically by intensity, 80% of their sessions tended to be in this lower zone 2-ish intensity, and then 20% of the sessions appeared to be in the higher intensity training.

And the important thing I think to note was that it's not necessarily based on time, but rather sessions per week.

So say you're doing five training sessions per week.

One of those, if you're following the 80-20, one of those would be high intensity.

Four of those would be moderate intensity.

So it's the number of days versus the total amount of time spent, which kind of makes it easier, I think, for people to think about versus sitting down and calculating how much time you spent in each of the heart rate zones, which is kind of difficult.

Not many people are going to do that.