Great idea ! The stair stepper is brutal ! Less impact. I wish I had the fancy stair stepper at home and I would consider that instead of running 😁

Hey that’s great progress ! Yeah zone two helps but you need a lot of volume. And has lots of other benefits aside from Vo2 max. But yes high intensity at the right amount helps to move Vo2 max much faster. I have seen a great improvement. Let me know how it goes !

Good question. Actually Peter attia has mentioned that you have to make sure to do the high intensity work after zone 2. You get the benefits from zone two right away then the Vo2 max and other benefits of high intensity. If you do it reversed then you would not get the benefits from zone 2

Check out his episode with Inigo San Milan and he explains this specifically

Nice! They are great live. Put on a great show with lots of energy. Will be fun. I have seen them a couple dozen times. Always a good time. Are you seeing them on west coast leg or Australia ?

Great question. You can definitely spread it out through the week. Typically I do just that - zone 2 for 30 to 40 minutes followed by hiit 4x4. If you have done weight lifting followed by zone 2 then 4x4 it will be pretty taxing. The 4x4 will not be as high of intensity but that is ok depending on your goals. It will also be a harder recovery which is ok too. Another way to do it would be to do four minutes at the end of each zone 2 session. (Note you definitely want to do the hiit at the end to get the benefits of zone 2 as well as the hiit). Doing four minutes still gives benefits and doing that a few times a week would be great and as you mentioned it wouldn’t add training days. It has less recovery than a full 4x4 protocol but more than just zone 2. If you are just doing one four minute interval you just want to give it your all during that four minute (obviously titrating it to sustain for four minutes) so that that last minute you will definitely feel it. You will definitely see benefits and it can work great. Personally if I spread them out it is harder for recovery so I do it one day per week but you can see which way you like it better. Let me know how it goes. Thanks for the question.

Ha! Good thing I was using my phone vs my eyeball directly on it 😉

@@lifeandfitnessfiles I went over today to pick up a plant (couple hostas) at our local nursery… I told her about this-they were blown away at the idea!! they’re getting one asap!! They have an amazing wooden gym/petting zoo for kids..she said it was just an amazing idea!! So TY very much!!❤️💋💋

@AnnieBoBannie421 very cool ! If they get one going please share. That’s awesome !

It was very cute and a lovely evening

This was fire live. Learn to have some fun loser

For sure! Excited to see what they have in store

Awesome ! I was just in before you since 97 shortly before hello Rockview. Fun ride. Hopefully they keep rolling for a while

@@lifeandfitnessfiles The Losing Streak years!! Awesome band. Have a good day bro

@sillyface8501 indeed! Was trying to learn how to play some songs on guitar but had no idea what he was doing 😀 you as well 🤘

@@lifeandfitnessfiles Keep going. Roger inspired me to play Bass and 24 years later I'm a BEAST haha, Rogers baseline in Short Fuse Burning is underrated.

Well I would check your calculations for 100 percent hr. If you are going over 100 percent then your 100 percent wasn’t 100 percent. Every person is different and the common base calculation (220 - age=max hr) is just an estimate. Sometimes you won’t know your max hr until you have been though some extended periods of exertion, like a 1 mile all out or 5k. Going to a high hr is not necessarily harmful (barring the caveat of preexisting health conditions ) but you do need to give adequate recovery time

Yeah it was fantastic ! They are awesome live

@@lifeandfitnessfiles Absolutely, have had some awesome times in their circle pits at warped tour back in the day, gonna see them again in san diego this october!

@epicdogsmilez sweet! Gosh yes I saw them a dozen times or so on warped tour. Miss those days. Is that one of the hello rockview shows? I saw three on the first couple legs. It was great 👍

@@lifeandfitnessfiles yep same tour! Stoked

@epicdogsmilez awesome ! I always want to hear five state drive and Scott farcas so those are guaranteed. Rock it!

For sure ! It was great to see live and they sounded great. Excited to hear new recordings coming out soon!

@@lifeandfitnessfiles me too!! I've heard it's an EP <3

@@kewuofthedownside Nice! Definitely looking forward to that! Personally I would love to hear some more of the newer songs live. Though I love me some Pezcore and Losing streak so I guess I just need a four hour setlist! :)

Thank you! Let me know if there is a song or artist I should record a clip of

Hey thanks! Have a fantastic day

Good question. It sure can be done on an eliptical or bike or some other equipment as opposed to running. I choose running because my strength and endurance does not allow my hr to get high enough to make it work well either equipment. Whatever you choose you just want to get your hr to 80 to 90 percent of hr max with the appropriate intervals. You can totally make that work for various reasons like access, avoiding injury etc.

@@lifeandfitnessfiles thank you so much.

Are you working to increase speed for a race ?

@@lifeandfitnessfiles Not a race, just a test, i need to perform 1km in 4 mins

@lucashenriques4242 gotcha. That’s a good clip. That’s a good starting point too. Doing this protocol will help as increasing Vo2 max will help you sustain faster speeds for longer. It takes some time and consistency. Check out my other video on increasing running speed Boost Your Running Speed: Essential Training Tips for Sustained Running Speed kzbin.info/www/bejne/j6nGl5eEms92rJo Plyometrics can definitely help build speed and power as you are looking to go fast over a shorter distance compared to say a 10k. Working on some strength training will also give you an added boost but again it takes time

@@lifeandfitnessfiles thanks bro i'll check on that

@lucashenriques4242 awesome. Good luck in meeting your goal

Good question. There are different ways you can do it. You can rest by doing a slow jog or a walk on the treadmill. But you can also do a true rest. The more restful the rest period is the harder you will be able to push yourself on the next interval and be recovered. Ideally you probably want to get hr down to zone 1 during rest but not getting as low in rest can work different systems of endurance and adaptations. I am typically in a 7 minute per mile pace during my hard intervals. On days when I am more recovered I can go harder and actually need to go faster to get hr higher but also need fresh legs. Sometimes it is 645. At the same time sometimes my hr shoot’s up and I am at a 730 or 8 minute pace. Varies day to day honestly.

@@lifeandfitnessfiles very helpful thanks so much.

No problem thanks for the question

Definitely! If you are looking to improve Vo2 max then yes. If you haven’t done a lot of high intensity work previously then that is a great place to start. Then stair step it. Work up to doing longer work and then 1:1 ratio of work and rest. Then stay at that 80 percent hr for four minutes when you work up to it. Then you can try doing shorter time frame/distance again and going higher hr and speed until you can get to four minutes. You can also consider working up at four minute work bout at 80 percent and doing that three or four times per week. There are pluses and minuses to that. But starting how you are suggesting and building up is a great way to build capacity, stay injury free and build a habit. Over time it becomes enjoyable (in an interesting way) but when you know it’s increasing Vo2 max and health it makes it desirable. Check out the term exercise snacks. Doing high intensity work even spread out in short bouts has great benefits

Awesome ! I’m glad you found it helpful and thanks for the feedback. Let me know if there are other videos and topics that would be helpful. Thank you

Awesome! That is great to hear. There are definitely different protocols and ways to adapt to your needs. And for sure on there intervals is still going to be beneficial. Even if you did one or two would be. The key is consistency and giving it time and you will see noticeable results, which it sounds like you have! Thanks for the feedback and info and let me know if there are other topics that would be helpful in future videos. 😊

Do the three intervals for a month then ramp it up to four as your fitness increases

That’s a good question. Is it a matter of being able to run at a slow pace for four minutes or not running at all ? If it’s just walking and that is where someone is at then start where you are at. That could be walking for 30 to 60 seconds as an interval. Then work up to four minutes faster walking and then rest. If your Vo2 max is not very just walking is going to improve that. Start small and build up. It is still incredibly beneficial

Hello! Welcome to me in the pool. I can 4x4 on the elliptical but 4 minutes of swimming is a beast.

I do not but I will check it out thank you

Doing this protocol will help with some speed but definitely a focus on Vo2 max. 4x4 can help you get faster because you have to go fast to get heart rate up and builds endurance because it is four minutes. However to get faster you probably want to mix in some shorter intervals. Such as 200 meters or 400 meters or doing 1 or 2 minute intervals then resting then doing that again so you would to mix up your intervals more. Like adding a fast 1 or 2 minutes at the end of some of your easy run miles. You can also build in some strides and get to a fast cadence and speed then slow down getting your muscles used to going fast. Endurance comes from sustained efforts. This can be done at a little bit slower pace and heart rate like 80 to 85 percent heart rate but going longer than four minutes. You also want to work on strength and power through weight training and exercises. Include plyometrics and explosive movements as well as weights. There are many ways to vary it up and 4x4 can be mixed in but other methods will help when focusing on speed

Additionally long easy runs help with endurance.

@@lifeandfitnessfiles Thank you so much i will do this

Oh I get it 😊 just a filler but glad it can be useful

You are correct in that this protocol is not the end all be all for everything. This protocol is going to be good for building Vo2 max and other aspects specific to running (or biking ) including health. If you are looking at improving multiple factors you would indeed want to mix it up. If you are into running you have to weight out your goals like races and pace and mix it up. If you looking at rounding out your training then yes you would want to do some speed repeats with different work rest ratio as well as different paces to work different systems at different lactate and heart rate levels.

Thank you for your help and super quick response.​@@lifeandfitnessfiles