Brady Holmer

But if your volume is low, I think you can afford to fit a little bit more high intensity training in there.

And a

Granted, most of them are pretty short duration, but there are plenty of studies and exercise science where you take previously unfit people or people who aren't engaging in a lot of exercise.

And for eight to 12 weeks, you know, they're doing maybe two of the Norwegian four by four training sessions per week, sometimes even three sessions per week.

Now, do I think that's advisable?

Probably not.

Maybe it's not sustainable, but it's clear that they can do it, that they can do a couple of these training sessions per week without getting injured and receive massive benefits from that.

And the recovery intervals seem too short.

The heart portions seem longer than 20 and the recovery is like over before you know it.

I think for most people, it probably doesn't matter.

You shouldn't focus on heart rate.

It's just if you're going hard and your heart rate is elevated above the moderate intensity, you could probably call that high-intensity interval training and use that to say that was my one hit session per week.

I think, again, I...

I mean, heart rate training, I'm not sure how many people actually use it.

I know in any study that you use, an exercise physiology study, they'll have measures of heart rate because, yeah, you have physiologists on the side measuring your heart rate during exercise.

But I mean, I can't tell you the last time I really looked at my heart rate or what percent of my heart rate I was at during exercise.

I'm typically just basing it off of RPE and I'm looking at my heart rate after the fact.

So I think that you can pick an interval workout if you want to do the 4x4, if you want to do the 10x1, or if you want to do Tabata.

One, looking at your heart rate the entire time is going to be distracting, you know, focus on the workout.

So I think going out hard intensity, like you said, an intensity that you think seems sustainable for four minutes and doing that.