Want To Improve Your FIGHT Endurance Try This | Aerobic Power Workout

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Bio -
Phil Daru is the Head trainer for some of the top athletes in the world and creator of Daru Strong Training Systems and founder of Daru Strong Performance Center. Daru has degrees in sports medicine and exercise science from Alabama State University where he played division 1 football. Holding certifications with Certified Strength and Conditioning Specialist (CSCS) Certified Functional Strength Coach (CFSC) Functional Range Movement Specialist (FRCms) and Kabuki Movement Specialist (NSCA-KMS).
Daru then began a career in MMA and turned professional at 21 years old where he then developed his own systems for training fighters. Daru has also competed in strongman, bodybuilding, and Bjj Gi and No Gi and currently competes in powerlifting. He has worked with well over 200 plus fighters including world champions like Joanna Jedrzejczyk, Dustin Poirier, Edson Barboza, Junior Dos Santos, Frankie Edgar, Tecia Torres, King Mo Lawal, Andrei Arlovski and many others. Coach Daru is a two time award winning Trainer of the Year for the Florida MMA Awards and Nominated for the Trainer of the Year for the World MMA Awards. He has been globally recognized for his contributions in combat sports performance and has traveled to over 10 countries teaching and mentoring. We want to welcome you to this channel and hope you enjoy the content!

[@PhilDaruStrong]

Checkout all my articles on Combat Sports Performance here >>> fightcampconditioning.com/?s=Phil+Daru+Articles

[@kanonlyq]

Phil Daru I have a airdyne bike but instead of Watts it’s has RPM?

[@PhilDaruStrong]

kanonlyq keep it at around 20-25mph

[@brucemartineau9933]

Is there any helpful tips for a fighter that has a deviated septum I think that's what it is. It's kind of hard to breathe in through my nose.

[@JZ505]

@@brucemartineau9933 I got one too but you just gotta deal with it as long as you wanna continue to engage in contact training. I was told that by my doctor and I said ill be back when I'm 65 maybe 70. Lol

[@davidtucci6085]

Nothing better for aerobic conditioning than gettin in the pool - u have to change your breathing pattern as well when in the water, as opposed to land

[@kirilbellic3602]

That editing during the rest periods was zen like. These aero bikes are a great piece of cardio equipment.

[@elsaleung4242]

1st performance coach ive seen on the "Tube" that's explained the proper technique for recovery breathing. Well, done brother.

[@TheLilyKoz]

Dude...Legit content. You got a follower. Love the programming, the approach, the movements that are being paired with others. There's a method behind the madness. Thumbs up.

[@martyh81]

Been fallowing you protocols myself. Very impressed with the results. Im Defenetly going to be working this with my guys. Your content is gold. Keep it pushin.

[@FitFighter15]

You are just amazing coach, can you please make a video on overtraining and it's symptoms and recovery methods..

[@PhilDaruStrong]

Amit Bhardwaj I’ll get to that as well thanks for the continued support brother

[@parispj2018]

@@PhilDaruStrong 8 months later, was there ever a video made on this topic?

[@Jack-mu4cq]

PJ Smith yes

[@Whiskydanger]

You arent overtraining or overtrained.

[@WpnsCo2013OEF]

@@Whiskydanger thanks KZbin doc. Where's your channel and credentials? Lol

[@colijee4472]

Great channel with phenomenal info

[@rayber1460]

Thanks for all the vidéos .

[@godsfavoritechosen1]

Phil your videos has inspired me to push myself to my limits i will purchase your online fight conditioning and strength training system the information you share with us is priceless.

[@Chris-zx1ez]

Thanks so much your videos Phil, going to give this a shot at the end of my workouts and I between mma classes.

[@Kyoku78]

the best trainer for fighters

[@coach_dusseault]

Love this one! Always trying to find new protocols for my fighters. these videos always help so much on that!

[@TheHumanBodyTalk]

🔝🔝🔝

[@TheCooksTV]

After watching this channel for some time and seeing fighters that come out of your camp...there’s no denying ur training techniques. I really liked the stuff u did with @precision striking great vid as always appreciate the content

[@kingsupremep]

Thanks

[@gmaiaswbellnet]

It’s wonderful!

[@kingslavd661]

thank you

[@Feeshmix]

Sick editing and great content

[@xandercage741]

You are sharing very valuable information coach, and thats why I believe your channel will be one of the biggest fitness channels. I am still looking forward to a complete energy systems training program

[@PhilDaruStrong]

xandercage741 that’s gonna be an extensive video.. I usually go over it in my seminars but I’ll touch on it here. Thanks for the support 🙏🏼💪🏼

[@drolandcoaching4024]

Your videos have such great content I really appreciate you sharing them. The way you explain things is very clear and understandable my friends and I are loving it. We do Shaolin Kung Fu ,Wrestling ,Boxing , BJJ some people compete some people don't but your content helps us as overall Fighters and personal goals thank you.

[@PhilDaruStrong]

David Eathridge thanks brother much appreciated

[@TrainandGain]

Thank you for the video

[@estargie375]

TIGHT WORK AGAIN BROTHER

[@therockjames2398]

Always want to improve

[@tariktyler]

Always a pleasure watching your videos. I decided to step up my cardio since I'm composed of fast twitch oxidative fibers. My current cardio is comprised of moderate intensity stair case climbs that become intervals since the stairs (outdoors) are only three flights. I do this for 40 minutes 2-3x per week on top of BJJ training which is 4-5 days a week. Thoughts?

[@backtobasics8046]

Concurrent training overview please!

[@marcmclaren]

Great vid as always thank you. With this being focused on improving aerobic power, i'm assuming we should be staying under our aerobic threshold in terms of heart rate during the 2 mins of work? Thank you.

[@TacticalMartialArts]

Great content! I would like to see a video on your thoughts on balancing S&C work outs with Skills training in a fight camp. Like what days to do different types of work outs to match up best with specific skill set training sessions. Thanks!

[@PhilDaruStrong]

The Fight I.Q. Sure thing thats an everyday occurrence for me hahaha

[@simonficadiere7894]

Thanks to you phill dru !!😀 Me 😏 me your vidéos taught me a lot🔥🏋🏼‍♂️🧗🏼‍♂️! Thanks any more

[@kurohigeteach6059]

Hi coach! Just ordered my airdyne bike and will try this out for my overall aerobic power. Can I also work other energy systems with this bike? If so, what workout should I aim for? Thanks for your great content as always

[@colijee4472]

Why would someone dislike this

[@BHFDBHFD]

Great video Is this good to do for fireman also how many sets for beginners

[@mikeg4490]

Can you make a video about conditioning for powerlifters?

[@jerrodstevenson5571]

@Danimal Winston. Same thing I want to know. I love Phil's methods sometimes he forgets to tell you how many times to repeat. I think that would be much more helpful. Maybe even break that down for someone fighting say pro fight rounds verses amateur, and also for specific sports as well. Amateur boxing rounds are 2 mins 4 rds, pro are 3 min up to 12 rds. MMA not sure for amateur but up to 5 different 5 min rounds. Obviously the protocol would need to be different. Even if your not a fighter and just wanting to get into optimal shape you need to know a number of times to do it.

[@TheBrandtus]

What percentage range of HRR would you stay in? Also would jump rope be an acceptable modality?

[@CoachJohnKelly]

How long is the passive rest period? How many rounds do we do?

[@mt9418_]

How many sets in a session should we perform Phil? Respect from london

[@akimbo7053]

If I buy one of these could this replace running? I got a bad right knee

[@hipqban169]

Thanks for the vid. I’ve a bit of a disagreement with the breathing part. Perhaps out of ignorance. I see benefit in raising the arms to help expand the lungs maybe not by much but more than sitting with arms crossed. I don’t see an effect on venous return to the heart or increase in intrathoracic pressure but doing either. Do you have any supporting data on your method? Respectfully, thanks again for sharing your knowledge. I struggle with my cardio during sparring smh.

[@raghav_c]

I'm not sure if this has been answered before but 2 minutes on 300watts and 1 minute off definitely increasing my heart rate beyond 90% Which doesn't keep my HR submaximal. So should i stop before my HR reaches 90%? Not quite sure

[@realitywithmj4334]

if you haven't used this equipment you need to check it out. most people in the gym that are in great shape only do 30 seconds to 1 minute sprints and are gased out. this Daru fella is pretty bad ass.

[@jja0168]

Love your content phil, I respect you giving out an abundance of knowledge for free! Im curious about excercise selection when using a conjugate method 3 days a week. For example, on ME should I work up to maxes on the squat/DL & bench in same workout as im training full body?

[@PhilDaruStrong]

Jon 1 thank you... if your working full body I would pick one upper body movement and one lower body movement going max and submax each week So for instance: week 1 Monday - ME squat SME bench Wednesday - DE deadlift DE bench Friday - RE accessories Week 2 Monday - ME Bench SME Deadlift Wednesday- DE Bench DE squat Friday - RE accessories

[@jja0168]

@@PhilDaruStrong Thanks phil!

[@efrahimkarayel431]

@@jja0168 what is those ME, SME and RE accessories??

[@jja0168]

@@efrahimkarayel431 ME- max effort, SME- sub max effort, RE- Repetition effort

[@efrahimkarayel431]

@@jja0168 thx a a lot bro ,thank you so much

[@chucks9152]

Great workout, 8 rounds done. 372 cal burned. Around 41 cal per 2 min. Tough workout but felt really good after it, will include it in my week routine

[@pazzzyzz5749]

How long do you rest for please?

[@philipdelacruz1259]

Is there a way I could do this protocol without the airdyne monitor? I have an old airdyne that I use but the monitor is broken, so I'm unable to measure power output. I have a heart rate monitor that I use during my aerobic training, and noticed HR data in the protocol in the background of the video. Would you be able to do this with just a heart rate monitor and airdyne while training at a specific HR training zone?

[@tonyliang2439]

What's the minimum speed if I were to do the rounds on a treadmill or a rower?

[@whitehallmartialarts1570]

What's the best way to progress this? Should you add on more sets, increase work/rest, or both?

[@BREZ760]

How long do you spend resting is it 1 minute thank you for the amazing info

[@Mitchell666mni]

For majority of my fights I mix up a lot of different cardio training. When I do sprints I usually go for 2min max effort and 1min rest as my fights have a 1min rest in between rounds. I repeat that over and over usually 10 times. Will it be beneficial to keep the 1min rest which is matching my rest between rounds or the 2min rest to allow my heart rate to lower as much as possible between sprints. I assumed if I can get my heart rate to go down in one min it would be more beneficial but now you got me questioning it.

[@robertlll5319]

Hi Phil, what if my heart goes above the anaerobic threshold after 2 or 3 rounds? Should I reduce the intensity?(watts)

[@DM-jt4rh]

I like it how you don't wobble your head everywhere on the bike like a lot of people.

[@UchihaAmruh]

How many watts would you say to aim for if we use a rowing machine?

[@david7101]

Should I ever increase the intensity or shorten the rest etc when I feel it becomes easier?

[@wahubali7564]

Are there any other ways I could still do this particular workout that doesn’t require a treadmill/bike?

[@a1no1x]

What sort of gauge can you use on machines that don't measure watts? Like if I am on a standard elliptical?

[@brucemartineau9933]

Is there any helpful tips for a fighter that has a deviated septum I think that's what it is. It's kind of hard to breathe in through my nose.

[@vanillagorillakilla4875]

I have a airdyne but the screen does not work unfortunately. What can I do to perform the drill.

[@lowlowseesee]

the break where the beat comes in and my guy is just breathing......raw as fuck ahahahah.

[@ThisDanny]

Any other tools that can be use?

[@pmac007.clevelandoh9]

G.o.a.t.

[@Besokool]

Hi. I'm not a fighter, but a fitness enthusiastt. I have a Rogue Echo. I'm 58. I use a polar heart rate monitor for interval training. Are you using a heart rate monitor here? Not seeing any. It's a great way to measure what your heart is actually doing. Most people discover that they're under training their heart, or over training. Thanks for reading.

[@olivermaximilian6020]

great video coach, i got 2 questions. 1. i´m a amateur boxer who is going to box for 3min x 3 rounds, and i was wondering instead of 2min on the airdyne i do 3min of 3 sets our? 2. when you useing your 1min yo breath, are you breathing in through the nose and out of the mouth thanks alot for those strenght videos i would love a video more specific with boxers, i know i can take some of the tips from a mma video to my boxing workouts but still thanks alot from Denmark

[@PhilDaruStrong]

Max1milian yes you can do that as long and the work to rest ratios match and yes I’m breathing in through the nose and out through the mouth trying to do around 6 seconds in hold for 2 then blow out as much CO2 as possible

[@mincehogan9508]

Phil mate Question 1: what is the typical Vo2max of the average MMA fighter of lets say 180 - 190 Lbs ????. Question 2 : i am at 61 at the moment all be it only accoriding to my Garmin forerunner 235, how legit do you think those measurements are ?. thanks brother.

[@PhilDaruStrong]

Garmin aren’t the most accurate to gage but I would say your at an average to good range. For instance Dustin VO2max rested in the lab was 71

[@rajatsinha6607]

Would elliptical be fine?

[@dylanvaughan3645]

Would you recommend fighters rest like that in between rounds of sparring and fights ? Compared to seeing fighters being told to sit up tall and deep breaths Thanks Amazing stuff too by the way 💪💪💪

[@PhilDaruStrong]

dylan vaughan checkout my Instagram instagram.com/p/BuZ_bIUli9S/?igshid=qwb4b3nvdhqc

[@sbrito-espinal8862]

How many rounds do you recommend to do? Thank you for your content!!!!!

[@PhilDaruStrong]

S Brito 6-8 rounds total

[@gripedotrainer2639]

Coach Daru, this is great. It this rounds of 1 minute light and 2 minute at over 300 watts and rest with eight rounds? How long is rest. Great share, thank you.

[@kovak3906]

Gripedo Trainer 2 mins rest 8 sets - that’s what he said to some guy in comments

[@gripedotrainer2639]

Thank you.

[@chrisbravo1521]

Hey Phil what do you think of doing sprints and sparring on the same day? I personally do it but I'm afraid that I might overtrain. I do sprints at 5 AM and sparring at 5 PM.

[@PhilDaruStrong]

Chris Bravo your fine that’s a good gap of time to recover

[@dustinirelan1785]

How does one find their max VO2

[@renzoperez4133]

How many rounds??

[@danefitzgerald1718]

@darustrong Are 300 watts on an aerobike equal to 300 watts on a treadmill? According to my treadmill at work I’d have run 2 mins at 10 mph 8x? That doesn’t sound right

[@lowlowseesee]

3:05 subscribe edit is raw

[@roytsang1536]

What watts should I am aim for if I am using a rower ? Thx

[@ElxSusanoo]

Roy Tsang same question for me

[@nave94]

Does it say a 2minute rest on the board?

[@jonathantorhjelm1902]

Question: creatine. Since we are tring to imcrease our bodies capacity for oxygen is it still ok to take it prior to working out or just after? Same question for lactic conditioning. Also I noticed you only did one set, I'm assuming more is ok? Thanks for sll the vids, Im always learning so much

[@PhilDaruStrong]

Jonathan Torhjelm your body needs ATP regeneration to produce bouts of energy creatine supplementation is used to improve the process so yes 2.5-5 grams of creatine before training will help.

[@jonathantorhjelm1902]

@@PhilDaruStrong awesome thanks for all the info.

[@azer6472]

why is it that you don't use submaximal effort for aerobic power and VO2max development like how boxing science use it with the redzone running for example 4min on 2min off at 9rpe or 90% of max HR ?

[@VascHugo]

Phil, could you right the protocol, sometimes i can't read... thanks, amazing video

[@PhilDaruStrong]

2 minutes on 2 minutes off passive recovery for 8 total rounds

[@VascHugo]

@@PhilDaruStrong thanks.

[@markypogi8126]

Phil, could I mix the bike up with the rowing machine?

[@Dilshan153]

Can you use a normal bikes found at regular gyms to execute this as well?

[@lah8102]

Of course

[@Eva_lily15]

Hi phill, I read an article on fight camp conditioning saying that conditioning is specific and cycling or running wont give you better conditioning for combat sports, what do you think about this?

[@PhilDaruStrong]

Ben Lawton I do believe in actual sport training will provide more overall benefit for conditioning but remember this is a basic approach to increase baseline aerobic power that can help increase general physiology.

[@Eva_lily15]

@@PhilDaruStrongthanks for the reply, currently for amateur boxing I do 3x3 min rounds at the highest pace I can sustain on the bag(threshold) and 10 seconds all out with 50 seconds recovery for 3x3(sprint/atp?) so that's my specific and I also do the same protocols on the bike but I csnt do my low pace steady state as specific,im unable to run long distance so would you recommend the exercise bike and if so how often and for what duration? Cheers mate

[@kanonlyq]

Phil. I have an airdyne bike. Instead of watts, what should the RPM be at??

[@PhilDaruStrong]

kanonlyq stay around 20+mph

[@hamzehalfar3785]

is it better to make this kind of workout with my strength and conditioning session or in other day?

[@PhilDaruStrong]

hamzeh alfar I’d rather it be on a separate day

[@backtobasics8046]

Could this be done on a treadmill or with just running instead of airdyne

[@kovak3906]

Back to basics Yh he said it could

[@jcena3586]

Hello can someone please tell me what kind of bike that is and where can i buy one or a similar one thank you so much!

[@PhilDaruStrong]

J Cena Airdyne bike get them online

[@90anduha]

would it be good to do this on a conditiong day? i do circuits but not with a lot of heavy weights. more med. balls , box jumps , trx bands ect.

[@PhilDaruStrong]

jordan anduha this is a conditioning protocol so yes. And you could do that but keep the intensity submaximal

[@90anduha]

@@PhilDaruStrong perfect thank you!

[@funkchamber]

How many sets? And how long does the athlete rest? ThQ coach!

[@PhilDaruStrong]

funkchamber 2 min on 2 min passive recovery 8 sets in total

[@chriswieczorek1400]

​@@PhilDaruStrong I really appreciate your channel. You realize this is not the best way to maximize working the aerobic engine, right? You're actually doing short Vo2Max Intervals where the first min or so is mostly anaerobic capacity. This would particularly be true for any MMA athlete that works a lot of AC efforts since the body is prone to rely on a developed AC system when doing V02Max efforts. May I suggest some REAL aerobic work like lactate threshold? These efforts would be 2x5min MINIMUM to start and go all the way up to 3x20min of continuous, hard effort. Rest period is 1/2 the time of the "on" time; it's very light activity (waking or light pedal for instance). These longer sessions are for endurance sports athletes of course, but I can see how any good fighter should be able to do at least 3x5x5min (or more) to keep from getting gassed. Your comment on recovering between rounds seems critical. Again, I appreciate your channel and expertise in the fighting world.

[@PhilDaruStrong]

Chris Wieczorek thanks and yes I’m well aware and remember this sport is a mixed bioenergetic demanding sport this is simply one modality of training. Obviously capacity training and lactic work is important but from experience skills training is working a large amount of mid intensity training. As a physical prep coach my goal is to enhance all qualities in a controlled environment to increase overall readiness. I have other videos on alactic capacity, lactic power, and threshold training all vital for the sport of MMA again nothing is possible if you do not develop a solid aerobic capacity first!

[@chriswieczorek1400]

@@PhilDaruStrong Great! I'll check them out. I see; you're saying skill work is conditioning LT and high capacity aerobic engine? I'll look for other vids on this but I'd be looking for sustained effort here. One of the mistakes I notice in my athletes is heart rate is generally in zone but the effort is not actually sustained, nor is it bumping up against LT. I can imagine as a fighter you want LT to shift as high as possible toward Vo2Max with sustained endurance at LT to match 1.5-2x estimated performance time. Overall my concern was the title. These 2x2min efforts are developing sustained explosiveness and recovery from said explosiveness, right? In my mind this is AC and Vo2Max where aerobic capacity demands are primarily trained for the 3-6 months prior to this type of work...specifically creating peak demands that are sustained with the knowledge that these other AC/Vo2 Max efforts will be added in. One of the reasons I find this interesting is watching McGregor fight Mayweather (or any other McGregor fight that goes more than 1.5 rounds). I's obvious cardio is a big issue for him. Ether he's not highly conditioned or he's genetically lacking. If you have any thoughts on this I'd be interested to hear them. Yes, for sure, I know very little about your conditioning process but I'm very much intrigued! Thanks for the comment and I appreciate the solid coaching conversation!

[@jimmywallhanger8402]

If I do this 2x a week for 10 weeks will I see a marked improvement in vo2 max? I'm 44 year old male who smoked for 39 years have not smoked since NYE. I'm trying to get in shape for a bjj tournament and I always gas. (Blue belt). Thanks in advance

[@jimmywallhanger8402]

Also can I start at 200watts and gradually work my way up?

[@efrahimkarayel431]

hi Phil how r u? im a ur follower from Turkey .first of all i want to thank you for all ur big informations and all ur big posts.than i want to ask something if u have some time for it . what do u think about a tabata(4 min) jump rope work out 1 min rest 4 round? is it like aerobic power or aerobic capacity or lactic capacity? which aerobic group that jump rope is in? or should i do it like this video? jump rope 2 min on 1 min recovery 8 round. or Can u advice me another aerobic capacity workout? ( i dont have any equipment like these and i work out at home )i already thank u for ur answer.if u dont have time its ok i know ur a busy man and u already help me with ur posts . Noone makes me believe that dustin and holloway r same weight class ; ) what a ballistic power and what a trainer : ) gl with ur job and life

[@PhilDaruStrong]

Efrahim Karayel this fall along the lines of lactic since the work to rest ration is higher on the work side

[@efrahimkarayel431]

@@PhilDaruStrong thx a lot and gl

[@DDG-Downfall]

You you need too wait untill hearth rate is down before going again?

[@HimanshuYadav-zd2vy]

Any substitute for bike?

[@lah8102]

A treadmill for example

[@nicorepetto5781]

I would love to know what the best cardio machine is for MMA

[@cwoza5]

Easy. Airdyne (Assualt bike).

[@nicorepetto5781]

cwoza5 thanks

[@nicorepetto5781]

cwoza5 what makes them so good then?

[@cwoza5]

Try one. Hardest most effective cardio ever. That or versa climber.

[@MegaTeeruk]

I have sort of an odd issue with my cardio that I can't figure out. On the ground grappling I seem to never get tired regardless of whether I'm in top or bottom position. However, on my feet I run out of gas way too fast. Are there different energy systems in use on the ground versus on your feet?

[@nokita2542]

Ofcourse its different . Just check out boxing conditioning training video and it will help you with ur cardio . Repitition after repitition will help your cardio improvement

[@PhilDaruStrong]

CONOR MCQUITTER MCGREGOR that’s not quite exactly true ^^^

[@nokita2542]

@@PhilDaruStrong ops 😂😂😂 Whats the right one sir ?

[@PhilDaruStrong]

Most likely you are more comfortable on the ground making your energy output more efficient. With my guys who come from a grappling background and then start to spar we see the same issue and vice versa. The goal is to always drill and work the sport you need to get better this will increase efficiency of movement thus help with utilization of substrates and bioenergetic pathways. I would also look into increasing your aerobic and lactic capacity this will give you the ability to allow the body to optimally use the energy needed and give you longer sustained amounts of energy. Water intake and carbohydrates play a role in this as well since your muscle is fueled through the stored glycogen be sure to stay hydrated and maintain a solid sodium magnesium and potassium balance to maintain electrolyte levels.

[@PhilDaruStrong]

CONOR MCQUITTER MCGREGOR lol I got you brother

[@morninglory8988]

So the training is 2 minutes regular work and 2 minutes 80% for 8 rounds?

[@MrManda007]

How many rounds? 2 min work 2 min rest x 8 (written on board behind you )or....

[@PhilDaruStrong]

Drazen Mandic you got it

[@jimmywallhanger8402]

@@PhilDaruStrong so 2 min straight at 300 watts then rest for 2 min, then 2 min 300 watts and the goal is to be able to bring your HR lower during the 2 min rest period over time? Also if your not in great shape could you just have your HR at say 250 watts if that got your HR to 80%? Thanks in advance

[@PhilDaruStrong]

Jimmy WALLHANGER the goal is to increase your ability to maintain power for a longer duration of time. Increasing VO2max long term adaptations we want to have an optimal HR recover roughly 40 beats within the recovery time.

[@jimmywallhanger8402]

@@PhilDaruStrong thanks for the fast reply Phil. I just got a airdyne for my home gym and will be doing this as my cardio sucks

[@ndos3416]

My friends smoke. Does passive smoking effects on conditioning

[@FURKAN-nf8fl]

set reps please ??

[@mikeg4490]

You can tell by that beard he can kick some serious ass !

[@jerryoliver5591]

I ordered the exercise bike on January 7th and it arrived on February 12th. kzbin.infoUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The box must have been tossed around quite a bit because one whole side of the styrofoam was destroyed, and the other side foam was cracked. The Two zip ties holding the handlebars had broken loose and handlebars were loose in the box. There are two small holes in the foam on the right side of the handlebars, I guess from rolling around inside the box. Assembly was straight forward and easy. I am 6 ft 5 in 220 lb and the handlebars and seating positions fully adjustable and work great, I'm getting full leg extension. The noise level is very, very low and acceptable. The adjustment knob for the pressure on the flywheel works well also. The exercise bike is very well made, sturdy and easy move around. This is my first exercise bike and will keep me in shape over the winter. Update 3/19/21: when removing the sticker from the wheel, make sure you remove any sticker glue also. I thought mine was clean but I was getting a slight noise from the glue. Once cleaned off, its super quite. Also the monitor didn't work, tracked it down to the pickup device wasn't in the hole. Once I moved in the hole, it works fine. Do NOT put it in until it touches or it will damage the pickup.

[@maxb5957]

Max was here

[@pazzzyzz5749]

Can some please explaine, I don't understand as he chats too much. Super fast at 300watss how long for. How longs the rest?

[@PhilDaruStrong]

I chat too much but you still want more of an explanation? Not sure if that actually makes sense

[@pazzzyzz5749]

@PhilDaruStrong Heya, I never thought you would reply. Can I kindly request more guidance on this workout please as I don't understand. I think this would help me. Thanks in advance

[@DamonDiaries81]

thanks coach. Why is that dude just standing there in the back?

[@diggdogg5378]

Is a half hour daily to much?

[@PhilDaruStrong]

digg dogg for this particular protocol I would use 2-3 times a week

[@backtobasics8046]

How long did you do this for?

[@PhilDaruStrong]

Back to basics 8 rounds 2 min on 2 min off

[@drumphile]

Please stop adding the tape distortion. It sux! Great video's though. Thanks for the training advice.

[@PhilDaruStrong]

Mr Mordin haha thanks for the insight brother I’ll tell my editor

[@drumphile]

Thanks man. Love your posts.