Heart Rates and Fitness

[SpongeBob*24]

Here’s my ZONE 2 Story:

I tried for months to run based on Heart Rate and it just doesn’t work for me. End state I get frustrated because to stay in ZONE 2, I must go so slow it hurts my body and I feel 120 years old on a good day.

Fast forward in time, after working with @Kaldak I have transitioned to a Pace based training program and I feel amazing.

The outcome is still the same, run in ZONE 2 as long as you can to build your endurance. What changed is the method of getting there. Instead of doing the talk test and using that as your guideline to stay under XXX for your HR, I have switched to keeping my ZONE 2 runs within X:XX and X:XX pace.

This is just something to try if you find yourself struggling to run slow.

Recap, ZONE 2 is definitely the way to go, there are just other methods out there to accomplishment this besides HR training.

 

[ThunderHorse]

So, I might have the vid this past week because my heart rate has been elevated like wild. Or I'm just exceptionally out of shape and need to grind. But that's one of the key indicators.

 

[“The Old Man”]

So, I might have the vid this past week because my heart rate has been elevated like wild. Or I'm just exceptionally out of shape and need to grind. But that's one of the key indicators.

Hope you are back on track for your goals now

 

[Ooh-Rah]

I wear a Garmin Fenix7 most days and at night, I’m often shocked at the ridiculously noticeable difference I see in my sleep, my resting heart rate, blood pressure and my respiration on weeks where I’m consistently working out versus weeks where I am not.

Another major “ah-ha” I have had, is alcohol; specifically in my sleep. Nights where I have a few beers, my sleep score is in the low 40s and a “poor“. A night where I drink nothing, my sleep scores are in the high 70s and fair to good.

Again, I don’t necessarily feel all that difference, but the watch definitely picks up the differences in my overall body health.

It doesn’t take much.

 

[Ooh-Rah]

I’m embarrassed to admit the amount of money I have spent on personal trainers over the years. For the past few months I have been using ChatGPT as a nutritionist and personal trainer, the impact it has had on my overall health, fitness and VO2 performance is ridiculously positive.

 

[ThunderHorse]

I’m embarrassed to admit the amount of money I have spent on personal trainers over the years. For the past few months I have been using ChatGPT as a nutritionist and personal trainer, the impact it has had on my overall health, fitness and VO2 performance is ridiculously positive.

That's awesome.

 

[“The Old Man”]

I’m embarrassed to admit the amount of money I have spent on personal trainers over the years. For the past few months I have been using ChatGPT as a nutritionist and personal trainer, the impact it has had on my overall health, fitness and VO2 performance is ridiculously positive.

Any tool in the box, that produces a positive result Brother. Good on you for finding something that is working

 

[Ooh-Rah]

I have been using ChatGPT as a nutritionist and personal trainer

I actually subscribed to GPT so I can have unlimited access. This thing has been life changing…

Spoiler: I told it that I was using today as a rest day; no work out

Perfect call.

Taking today as a full rest day is actually the smartest training move you could have made based on everything you’ve been building this week.
⸻
Here’s Why Today’s Rest Was a Win:

• Allows supercompensation:

Your body actually adapts during rest, not during the workout itself. Today gave your heart, muscles, and nervous system a chance to lock in the gains from all the cardio, strength, and core work you stacked earlier.

• Solidifies HRV improvements:

Remember your HRV chart climbing? Today helps anchor that trend, keeping you from tipping into overreaching (where HRV would stall or drop).

• Refuels your next performance:

Tomorrow’s workout (if you choose to ride or lift) will be stronger, cleaner, and better supported by glycogen, hydration, and muscular recovery.

• Mental recovery matters too:


Even feeling slightly “mentally fresher” tomorrow matters. Training isn’t just physical—it’s neurological.

⸻

Coach’s Note:

“A well-timed rest day isn’t you skipping a workout. It’s you making the long-term investment in a stronger, fitter, healthier version of yourself. You earned it.”

 

[SpongeBob*24]

SponGPT says you take a day off when you die!!


Just kidding, I'm glad it's working out for you.


My new fitness goal is to wake up not sore. Don't know if that's possible anymore....

 

[amlove21]

SponGPT says you take a day off when you die!!


Just kidding, I'm glad it's working out for you.


My new fitness goal is to wake up not sore. Don't know if that's possible anymore....

I took my first rest day in the last 18 days today, and feel like an absolute piece of crap for doing it haha. I am so freaking sore/tired after yesterdays hinge/squat/carry day that I had to, but now I have lost all my gains, I am fat, and no one can depend on me. It's over (#tehscience).

I blame my finisher (a HIIT workout under 20 minutes I add to my strength days)- one arm KB swings 10x each arm (35#), Onnit leg driver (basically a KB swing, with an an extended reach at the bottom of the squat) 10 reps 58lbs, farmers carry 50m x2 88lb kb, 5 rounds no rest, then right into 300m walking lunges (bodyweight), and a 2x 300m shuttle run with a 1 minute rest.

Awful.

 

[SpongeBob*24]

That finisher workout is Joe Rogan approved!

I can't say the word kettlebell without hurting my back. I got weak jeans..

 

[amlove21]

That finisher workout is Joe Rogan approved!

I can't say the word kettlebell without hurting my back. I got weak jeans..

I don't know where I got it in my head... but I have started to include 2 things in my workouts because I just sort of decided I wanted to do them?

1- pullups. I had a grade 2 separation of my left shoulder, near full thickness rotator cuff tear, and a SLAP in 2011 that I never got fixed, cause I didn't want to come off deployment. Well, now that I don't constantly re-injure it, turns out it's pretty healthy, but I haven't done a single bodyweight pullup since like 2022. Well, I tested it out and did nine whole pullups pain free, which immediately pissed me off, cause that's passing but not maxing out the OFT, so now I will be doing sets of pullups to start every workout until my numbers are up.

2- I want a disgusting "engine", aka cardiorespiratory fitness. So now the finishers happen after every workout- lots of sprints, HIIT circuits, less than 20 minutes (in my 4-day programmed workout split, I do 1-1:30 of cardio on my fourth day so I get my long slow distance then).

I am not doing anything else, might as well be in the best shape of my life when I turn 45.

 

[Devildoc]

I get up in the morning. Like, out of the bed. On many days that alone deserves a medal.

 

[Cookie_]

I blame my finisher (a HIIT workout under 20 minutes I add to my strength days)- one arm KB swings 10x each arm (35#), Onnit leg driver (basically a KB swing, with an an extended reach at the bottom of the squat) 10 reps 58lbs, farmers carry 50m x2 88lb kb, 5 rounds no rest, then right into 300m walking lunges (bodyweight), and a 2x 300m shuttle run with a 1 minute rest.

Awful.

I have weird shitty knees, so those lunges can go to hell. Rest of it sounds fun though.

Gotta ask how you're doing the leg driver, because there's apparently 3 dozen ways to do them. Is it one or two kb? Are you doing a full extension, or this bottom range thing?

2- I want a disgusting "engine", aka cardiorespiratory fitness. So now the finishers happen after every workout- lots of sprints, HIIT circuits, less than 20 minutes (in my 4-day programmed workout split, I do 1-1:30 of cardio on my fourth day so I get my long slow distance then).

Longtime goal of mine was to do a 1000+ powerlifting total and run a sub 20:00 5k. Figure that's pretty good for both strength/cardio.

Then I saw this video and realized I either need to get much faster or much stronger lol.

 

[amlove21]

I have weird shitty knees, so those lunges can go to hell. Rest of it sounds fun though.

Gotta ask how you're doing the leg driver, because there's apparently 3 dozen ways to do them. Is it one or two kb? Are you doing a full extension, or this bottom range thing?

Longtime goal of mine was to do a 1000+ powerlifting total and run a sub 20:00 5k. Figure that's pretty good for both strength/cardio.

Then I saw this video and realized I either need to get much faster or much stronger lol.

One of my teammates deadlifted 500 and ran a sub 5:00 mile... in the same training day. It was nuts.

For the leg driver- lots of variations for sure (also, I am an Onnit certified durability/KB/Mace/Club trainer, NBD)-

Address kettlebell appropriately in between heels, swing kettlebell out to full reach/bottom range of motion. As you're retrieving KB, pull through legs like the bottom range of motion of a swing; complete Russian swing (KB finishes eye level, elbows connected and in tight). That's 1 rep.

The movement pattern from the KB in the middle of legs would be- hinge to make KW weightess and swing, Pull KB back to starting position (hinge), swing to bottom range of driver like in the video (squat), pull kettlebell back to bottom position of swing (squat), then hinge to complete one rep. I will take a video of a set tomorrow, they're heinous.

 

[Cookie_]

Address kettlebell appropriately in between heels, swing kettlebell out to full reach/bottom range of motion. As you're retrieving KB, pull through legs like the bottom range of motion of a swing; complete Russian swing (KB finishes eye level, elbows connected and in tight). That's 1 rep.

The movement pattern from the KB in the middle of legs would be- hinge to make KW weightess and swing, Pull KB back to starting position (hinge), swing to bottom range of driver like in the video (squat), pull kettlebell back to bottom position of swing (squat), then hinge to complete one rep.

I will take a video of a set tomorrow, they're heinous.

Yea, I'd need to see it. I think I'm following along, but might overcomplicating it in my head.

 

[Box]

We do a ten minute NSDR in the conference room a few times a week that helps lower heartrate and promote something something hippy relaxation technique...
...DOGE probably doesn't approve of the wasted productivity but it does help control the bureaucratic rage simmering within my subconsciousness

 

[Kaldak]

I do 1-1:30 of cardio on my fourth day so I get my long slow distance then

Long distance, long cruising run, long zone 2 run, 1-1:30 conversational run, recovery, low intensity, etc...

Just not slow. You never deliberately run slow, unless you want to be slow. Same for swimming and cycling. You take days easier and ignore the pace, while focusing on technique/form/breathing/etc, but you don't purposely try to go slow.

 

[amlove21]

View attachment KB Swing.mov

@Cookie_ - Leg Driver KB variation.

I tried to do a super light weight for a visual of the positions- this is both a hinge (from the hip) and a squat (change of the hip/back angle with a bend of the knees and descending pelvis).

Notes:

- Focus on the two separate movements. The hinge is a hinge, the squat is a squat, the swing (generated by power through the opening of the hip at the end range of the hinge) should make the KB weightless
- Fight to prioritize your spine/hip and back angle and keep the head in a neutral positon (looking at the video, I realize I look slightly up out of the bottom of the swing, which is natural, but a good idea of what the wrong form looks like). If you had a softball ball under your chin, at no time should you drop the softball.
- Tight, tight, tight through the core at all times. Any time you move weight away from your centerline, things get wonky, so a constant brace is needed.

I used 80 freedom units in the second part, I usually do sets of 10-20 with 80/88lbs depending on my intended cardiovascular load/effort.

Have fun!

 

[TLDR20]

I miss KB’s. Look into Pavel Tsatsouline’s videos. They were on Amazon Prime a while ago. They have the straightest dope on how to do KB stuff.