Brady Holmer

So, yeah, I think that the 80-20 breakdown, it works great if you're doing, you know, maybe eight hours or more kind of aerobic exercise per week.

But when you were discussing with Martin Gabala, he seemed to be pretty convinced, as am I, that, you know, once your exercise volume starts increasing,

decreasing kind of below maybe, you know, five to six hours per week or getting a little bit below that, you can probably afford to skew that a little more in favor of high intensity training then.

So maybe you're doing something like a 70-30 or a 60-40.

I mean,

you know, most people probably shouldn't do more than two high intensity interval training sessions per week.

But again, that's going to depend on like, how long are your high intensity training sessions?

I mean, you, you know, you and I were talking when creating this guide, and you talk about how, you know, you might do three high intensity sessions per week, but they're only and I say only but 10 minutes long.

So sure, you're doing hit three times per week, but they're very short, they're kind of for the brain boost that you get.

And it doesn't seem to be unsustainable, because you've been doing it for long.

So obviously, that's anecdotal.

But

Yeah, I think if you're doing less, if you're doing one to four maybe hours per week, you should be less concerned with, oh, am I spending 80% of my training time doing zone two?

you could probably do a little bit more high intensity.

And in fact, you might need to do more high intensity based on things like citations from Dr. Ben Levine on studies where if you want to get the same benefits of doing eight to 10 hours of moderate intensity, you need to do the one to four hours need to be a higher intensity to equate basically your training volume.

So I think if people are a little bit time limited and still want to gain the benefits of maybe doing a little bit more moderate intensity training volume, you can certainly do a little bit more HIIT.

So maybe that looks like, again,

say somebody's doing five training sessions per week, but they're doing, you know, one to five hours total, maybe two of those sessions can be high intensity versus D1.

I don't see an issue with that.

Again, I think everybody should, based on your training history and your experience, you know, you don't want to burn out or risk injury.