How to Calculate and Program Zone 2 Training

Hey, Athletes! How to Calculate and Program Zone 2 Training - Episode of The Garage Gym Athlete Podcast is up!

How to Calculate and Program Zone 2 Training

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IN THIS 33-MINUTE EPISODE WE DISCUSS:

• Today, it's about the practical application of Zone 2 training
• How to calculate your Zone 2
• How to program Zone 2
• How to progress Zone 2 training
• And A LOT MORE!!

Diving Deeper…

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• How to Calculate and Program Zone 2 Training

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To becoming better!

- Jerred

Podcast Transcript

Jerred: Hey, real quick, before we start the podcast, if you have listened to more than one episode. Can you do me a favor and rate and review the show now? I'm not big on asking for favors But we really want to get this podcast listed in the top of all health and fitness podcasts Not just the fitness category this will take you less than a minute and if you could do that would make us friends forever and since we refuse all Sponsors on the show this will be my only ask rather than telling you to go check out some supplement or product We don't actually believe in every other podcast out there.

So please rate and review. Okay, that's it to the podcast Ladies and gentlemen, welcome to the Garage Gym Athlete Podcast. Jared Moon here. Just me today. I want to talk about Zone 2. I've been getting a lot of questions about it. First things first, I want you to know what you're getting yourself into by listening to this episode today.

I am not getting into as much science on Zone 2. I've already done that. If you want to go back, scroll through our feed. A couple years ago, I did a podcast called, How to Burn Fat. And really that's like our zone two primer episode on the science of this stuff. So we're talking about mitochondrial efficiency, fat oxidation.

If you really want to nerd, nerd out on those things, you absolutely can. You can go listen to that episode today. I just want to tell you how to become an aerobic. monster, an aerobic beast, how to build that aerobic base. So you can go harder at the heart intensities, right? That's a big one, but you can also run forever, have the faster Murph times, all of that stuff.

So there was a lot of benefits to zone two. I'm going to try and stay away from the science today and just give you practical application. So My journey with Zone 2 started quite a ways back. I was just trying to learn how to train more efficiently for things, but I've done a lot of events over the years, endurance events.

And my primary reason for doing events back in the day had nothing to do with me wanting to be an endurance athlete. Always, I had always considered myself more of a strength athlete, I've always done concurrent training, but I've always considered myself more of a strength athlete. And so what I wanted to do when I would do these interns events was, I wanted to meet myself.

I wanted physical pain, I wanted to push myself. So I would sign up for these ridiculous events completely untrained, so that I did a marathon untrained. I did. Two 100 mile bike races untrained. I've done more 100 mile bike races than that, but I did two of them completely untrained on bikes you shouldn't even be riding.

I've done Spartan races that were like 17 miles. Again, I don't want to call those necessarily untrained, but from an aerobic standpoint, definitely was. untrained. And I used to sign up for those things just to push myself, just to meet myself, understand a little bit more about who I was when I got tired, when I felt hurt, like all of those kinds of things.

But as you get older, that's not really that fun to do. Like you learn those things. I think it's good to push yourself. I'm not backing up on any of those kinds of things. I'm just saying at some point you're like, what can I actually get better at this? Can I actually build an aerobic base to where this is more an, More of an enjoyable process than just signing up untrained and basically killing yourself.

What I did, my first real bout was this, was my third time that I did a 100 mile bike race. I was like, after I finished that second one, I was like, I can't do this again. Like I'm, if I'm going to do this race again, I'm going to actually train for it. And I did, I trained for it. I put in a lot of zone two work.

Intentionally, just because I knew that's how you would build, how I would build the aerobic base, and I put in a lot of Zone 2 work, did a lot of the things I'm going to talk about today, like prescriptions, loading, building up to these kind of things, built my aerobic base, and I had a massive PR. I don't even remember how much of a PR it was, but it was crazy because The previous two years, I finished a bike race and about how long you would think it would take someone to do 100 miles who hadn't been on a bike at all that year, like it took me forever, but the third year I'd put a lot of time building up my aerobic base and more time on the bike.

So I PR'd by several hours and it felt good. It was actually more of an enjoyable experience other than the heat. It was an enjoyable experience and then also the recovery. was next to nothing. I was good to go back training really by the next day. Maybe I took that next day off, but then I was back at it the day after that, just training.

And normally when I would do these events, I'd have to take a week off because of how much it would destroy my body. So you really just don't, it's not an enjoyable process to have to redline yourself through these kind of things. And so I want to talk about building up your aerobic base today a little bit more and how to go about it.

So building up your aerobic base is What we do in zone 2 training. So zone 2 training is this lower threshold training. It's 60 70% of your max heart rate is where the zone comes from. But it's training in this zone to build up your, again I'm trying not to get into science stuff, it's just to build up your aerobic capacity.

Let's put it at that. Your body better lie to you. better utilizes different fuel substrates at this zone, like fat oxidation, but ultimately we're just trying to build up more aerobic capacity by training more zone 2. Sorry, I just promised myself I wouldn't get into the science, so I'm trying not to. So we're just doing more zone 2 to build up our aerobic base.

But there's a lot of debate about, okay, where is zone 2? What is it? One way that you could find your zone 2, and this is the way I don't recommend. You could get a lactate meter. They cost a couple hundred bucks. You can get them on Amazon. You can spend, I think it's like close to 10 per testing strip. And then you can dive in and you can test your lactate.

And then you can see if your lactate's within the reference range for zone two. While you're on a treadmill, you pretty much have to be on a treadmill because you're going to be testing your lactate. It's going to be harder to do on a run and you probably need another person to help you. So you can use this lactate meter.

And the reason that this is the gold standard for Zone 2, if you really wanted to find it out was there, there's some scientific studies that you say, basically, if you're untrained, your body switches to burning carbohydrates faster as opposed to burning fat. And then at the same time, your body starts to produce a lot more lactate.

more quickly. This is especially if you're like really out of shape. But those athletes who are really well trained, that doesn't happen. They don't, they still produce lactate, but it's much later. They don't get as fatigued and they use a little bit more fat oxidation at these lower intensities.

They're burning more fat, then they switch to carbs later on. So it's just, you want to be healthier and fitter. So you can do these lactate meters to see where that's happening for you because. They even say that some people if you're really untrained, you might technically not have a zone two. And what that means is almost the second you switch to exercise, you're so out of shape, that your body is immediately utilizing carbohydrate and you start producing more lactate, to where you don't even truly have a zone two.

Most people listening to this, if you're listening to this podcast, you probably have a zone 2. So it's not something that I would worry about. You'd have to have like metabolic syndrome to be in the case where you don't truly have a zone 2 at all. I will be doing an actual lactate meter test here in the next couple weeks on the YouTube channel.

If you haven't subscribed, go ahead and go do that. But I'll be walking you through all the different ways to test zone 2. But I want to talk more practically about how you can think about doing zone 2. and how to calculate it the best for yourself because when you get into zone two, the reason a lot of people have trouble with it is because they'll be like, how on earth do you run in zone two?

This is anytime someone's new to zone two training. Like they're like, it would be impossible for me to go run and keep my heart rate within 60 to 70% of my max heart rate and be running. Like you might have to walk, right? The first thing I say to that is one, that absolutely could be true. Maybe you just need to put in some more time.

But the caveat to that is what are you calculating as your zone two? So I'm going to take a 40 year old as an example here, how most people are calculating it and how most of your heart rate monitors that you're wearing, you might want to look into your specific device and see how it's calculating it.

But most of them are just using this simple formula of two 20. minus your age is your maximum heart rate, right? So if you were 40 years old and you, we did two 20 minus 40, you'd be at 180 beats per minute as your max. So now if I'm calculating 60 to 70% of that, your zone two would technically be within this range of 108 beats per minute to 126 beats per minute, which is pretty low, especially if you're a trained athlete.

Like even if you've been training your whole life and I say, that's your zone two, You still might have trouble running and not getting above 126. That's fairly low. And that's not the method that I use to calculate zone 2. The method I use is the math method. So the math method, I'm going to walk you through, but it was actually Created by Phil Maffetone, and that's, and MAF stands for Maximum Aerobic Function, that's the one that I utilize, and I also recommend all of our athletes utilize, because to me, Phil Maffetone actually worked with a lot of triathletes, he also has a lot of science behind it, and he helped people get fitter, like building their aerobic base, by what we're talking about.

And this is the best method and the one I've used to get faster run times, get faster cycling times at least you have the n equals one experiment here and experience that I know the math method works for getting faster in these different heart rate zones. Going back to a person 40 year old, 40 years old, the example, the math method is super easy to calculate.

You don't worry about your max heart rate. All you do is... Take 180 as the baseline number and you subtract your age. So the fact that 180 happened to be the max heart rate over here with a 40 year old is just a coincidence. So just ignore that. So say you're 30 years old and you have, you'd say 180 minus 30, right?

So for the 40 year old, what we would do is 180 minus 40. So now we're at 140 beats per minute. So that is your math number, your maximum aerobic function number. That's like your zone two number that we're looking to stay within. Okay it's not even a range, it's like I'm trying to stay around 40, like 140, let's say plus or minus 2 beats per minute, that's where I'm trying to stay if I was 40 years old.

Now, that's quite a bit higher than a max of 126. If you're at 140 beats per minute versus 126, that might be the difference between a brisk walk and a slow jog. Oh, I actually, if I'm allowed to go up to 140, yeah, maybe I could run. So that's where you want to start. I recommend all athletes use the math method.

So I'm going to actually walk you through everything like what he has on his website real quick. It won't take but a minute. But that way, if you don't want to look it up yourself, and you just want to listen to this episode, you'll know exactly how to calculate it because there are some asterisks to this equation.

So the math 180 formula for determining your math heart rate. So subtract your age from 180. Then modify from one of the categories below. So category one, if you have, or are recovering from a major illness, like heart disease, any operation or hospital stay, or if you're in re rehabilitation are on any regular medication.

Or are in stage 3, chronic, overtraining, burnt out, subtract 10. Okay, so if you had to answer basically yes to any of those things, you're in that category, and you had 140 as your number, you would subtract 10 and go down to 130. That's category A. Category B. If you are injured, have regressed or not improved in training such as poor math test or competition.

If you're getting more than two colds or flu or other infections per year, have seasonal allergies or asthma are over fat, are in stage one or stage two of over training. Or if you have been inconsistent just starting or just getting back into training, subtract an additional five. Okay, so now you'd subtract another five if you had to answer yes to those questions and you'd be at one.

125. So you'd be even lower than the normal zone 2. You'd be more in the calculated zone 2. Now category C. If you have been training consistently at least 4 times per week for up to 2 years without any of the problems mentioned in A or B, no modification is necessary. Use 180 minus your age as your MAF heart rate.

And then category D. If you have been training for more than 2 years without Any of the problems listed above have made progress in your math tests, which you could, you can go deeper down the math rabbit hole if you want, improved competitively and are without injury, add five. Okay. So you can add five to it.

You can even go up to one 45. If you can say yes to those things. Now, there are some exemptions, and these are the last two things. The Math 180 formula may need to be further individualized for athletes over the age of 65. If you're over 65 listening to this, the math might not work out, because if you've been honestly training, let's just say you started when you were 30 years old and you've been training And you are now 67.

You're probably in pretty good shape. So 67 year olds can wildly differ. And so you just want to make sure that you are making the appropriate adjustments. You might be able to go up. It might be dependent on like doing an actual max heart rate test or like just testing doing some of these math tests, things like that.

Continuing for some up to 10 beats may have to be added for those. Only in category D of the formulas, category D was the one where you like you've made all the progress and all that other stuff. This does not mean that 10 should be added automatically, but that an honest self assessment should be made.

And then the last bullet for athletes 16, 8, 16 years of age and under, the formula is not applicable, rather a MAF heart rate of 165 has been used. So if you're super young, don't even try to do it, just use 165. So you see how this can vary too. So if you're really fit, you've been training for more than 2 years, you've had none of the problems that were mentioned, you've made progress in MAF tests or aerobic tests, Zone 2 tests, you've improved competitively and you're without injury, you can add 5 or even up to 10.

So this 40 year old that I'm using in this example might even be able to go up to 150 for a, their math zone. You can add 10. And so that's good to know because now you're like getting within this range. I think for most people just going like 180 minus your age is the best bet. But you can even go up a little bit from that if you're really fit.

You've had a great last two years in consistency, but if you have some of these other ones where it's, you know what, I haven't been that consistent. I do get sick quite a bit. I'm not as healthy as I should be. You have to be really honest with yourself. You might have to subtract some numbers here.

And that's, those are things I want people to know on math as well, because another reason math might not work for you is because maybe you've only ever heard 180 minus your age, but you didn't really dive further into the math formula or how it worked, and you didn't know that, oh, I might have to subtract or go a little bit slower.

So this is the method I recommend for every athlete. Because not only does it give you a better baseline, 140 versus 126 for this 40 year old, it also has more caveats that personalize it to you to where it's, Oh yeah, I get sick or whatever, I'm going to bump it down. Or you know what, I've basically been in perfect condition for the last two years, I'm going to bump it up.

And now we have a more personalized approach to getting a zone two heart rate. Because if I tried to just run in specifically like zone two, it just wouldn't I could probably still do like a light jog, but I wouldn't, I'd be basically doing a glorified run, just like shuffling my feet, but it would not be actual running.

It'd be walking speed. And I look like I'm running. And so getting the appropriate heart rate is very important for doing any of the zone two stuff. So that's the staple here. Stay away from. Don't worry about lactate meters I'm gonna, I'm gonna do that and show people how to do that on the YouTube channel in the next couple of weeks, but I would say it's not important, it's not something that I think is worth the 200 plus, 200 to 300 bucks for the meter, and then the 10 strip every time you want to test it, and again, these things aren't good forever.

Like it has everything to do with what your current fitness level is. So if you take a break or if you change training or if you change your mind or you're not doing as much volume, it can change. So I think a better and easier way to go about it is just to do the math formula. Now I want to talk a little bit more about my prescriptions and how I've been loading my cardio, my run volume.

Over the last couple weeks because I technically started back in May and again This is not my first rodeo and doing zone 2 training and actually improving by using zone 2 training We've been using it for a long time at Garage Gym Athlete. I've used it specifically to get better race events So this is not oh, here's my experience from May.

This is years of experience, but here's what I've been doing since May So I knew I wanted to start running again after having come coming back from my back injury Hey, and I want to get better. I want to improve MRF times and next Memorial Day, all those kind of things. And I was like, I'm gonna have to start running again to increase my aerobic base, make this workout a little bit easier, get my run times back down, get them faster.

And so I wanted to increase the mileage. So what I did though, how I increased my mileage is. I only started running around five miles per week, and that's it. I would break that up too. I might do three miles in zone two and then two miles. I might do two other one mile faster runs, something like that.

Typically I'm trying to keep about 80% of my run volume in zone two. And I tried to keep to that as much as formulaic as I could. And so I started back in May with only five miles. And then each week I would just add a little bit more with my goal getting up to 20, which is where I'm at now. But it took a while I, so I went from five miles per week to then jumping up to six and a half and then seven and then eight, nine, like I just went very slow and adding this volume.

And this is one of my biggest recommendations because sometimes when I hear. Zone 2 recommendations, the number you're, you'll hear thrown around a lot is that you should just do three hours per week or something like that, which I, which is fine. That's a fine amount of Zone 2. I don't necessarily disagree with that, but if you take someone who hasn't been doing much training at all or running or cycling or whatever your sport or activity is, and then you add three hours.

You could very quickly end up with overuse injuries, if that's just not an activity you've been doing. Running is notorious for that. You just, everyone thinks that they can run and just throw in some mileage. But if you go from Nothing to three hours per week of running, you'll probably get injured.

And so I say, ignore the zone two stuff for a while. Like you can stay there if you want, not like being in zone two. I'm talking about like the zone two ultimate prescriptions. If I want to be in zone two this much per week, I'm saying ignore all that big stuff and just worry about, I'm going to add a little bit of mileage until I get up to my goal.

And you can increase anywhere 10, 15% per week, something like that, until you get to where you want to be. And so I went super slow. And then once I got, I started to get baselines, I realized I did a five mile run and I was super slow. Like I want everybody to know that too. I was incredibly slow. It took me almost an hour to do, pretty much it did take me an hour, to do my first...

Five miles zone to run whenever I did that like back in May and this is honestly the worst I've been at running for in a long time and I was like, wow I have a lot of work to do and so ultimately took me an hour to do five miles But that very quickly came down with adding zone to training as frequently as I was doing Then it came down to where I could do six miles in the same amount of time that I could do five miles And now I've got six miles under an hour, I'll probably add a seventh mile.

And so this is how I'm doing my prescriptions. And so what happens though, is it takes a solid eight to 12 weeks to actually start to build any aerobic endurance or efficiency here. And that's another thing I want people to know is that if you're doing Like, slow add of volume, like 5 miles a week, 6 miles a week, 7 miles a week, and then you are also wanting to get better at your zone 2, it takes a long time.

It's not, okay, in 3 weeks I should see some improvement. You might not see any improvement, like any at all, for 8 full weeks. Maybe 12, but then it will start to clip off. Now, other things that you need to pay attention to in zone two, because it's your heart rate, right? Like a lot of things are dependent on heart rate.

You often take into account temperature. Cause if I were to go run in Texas right now, I know everyone's having a pretty rough summer, but like it's 108, 109 degrees in the middle of the day where I live right now. When I wake up in the morning, it's about 82, 83 degrees. So my runs have been in the morning and I typically prefer to work out in the afternoon, but I can't run in zone two when it's 109 degrees outside, I can barely walk.

And stay in zone two when it's 109 degrees and the sun is just bearing down on me. So temperature is a huge factor here and it can't be overlooked. Like once the humidity drops November, December timeframe, and it really cools off in Texas and I'm running in 60 degree weather, I'm going to feel. I'm going to just be PR ing everything.

I'm going to feel super fast because I'm able to allow myself to run faster and stay in zone 2. And that's going to be a really fun time period. This is something that always happened when I would do my Murph runs, or when I would do Murph every single week. My worst Murph times were always in the summer.

But I was gaining that fitness of doing it in the summer. Doing all that hyperthermic conditioning. And then when I would, when it would get cooler, I'd go a lot faster. So pay attention to the temperature. It also might want to be something that you like log. Like I use a Garmin and Garmin will automatically log the weather for you.

Especially if you're doing like an outdoor GPS run. And I actually look at that, especially if I PR. If I PR, I want to know, was it like seven degrees cooler? Was it warmer? Was it about the same? Because I don't want to PR just because the temperature is different. And my most recent PR, it was actually four degrees warmer.

Humidity was about the same, but I actually just legitimately PR'd. And so that was like very encouraging PR because I'm like, okay, there was no other outside factor. I am just actually getting fitter here. And so pay, paying attention to temperature is huge. The other thing that you need to pay attention to is elevation gain.

Or loss. Obviously, if you're going up a hill, you're going to have to work a lot harder and going down a hill, you don't have to work as hard. So when I leave my house, I'm basically running downhill. It's downhill for the first mile. So I'm just like. I'm cooking it, like I'm just running really fast and I'm in zone two, but then I start to go uphill after that dip happens and then I got to come back through all that.

When I come back on my last mile, I'm running six miles. So from mile five to mile six, I'm basically going all uphill and I'm running incredibly slow, like super slow to maintain zone two. And the reason I'm saying all this is because people always ask me questions around these kind of things. Okay, what do you do if you come to a hill, or what about temperature, and those kind of things?

I just stay in zone 2. That's the answer to that. If I'm going up a hill, I go slow enough to where I maintain zone 2. I don't care how slow it is. If I have to walk, I'll walk. As slow as I can, because I just want to be in that math heart rate zone for me. and stay there for as long as I possibly can. And so that's what I'll do.

Anytime I come up on a hill, if I'm running down a hill, I'll run faster to maintain zone two if I have to. And then I'm paying attention to the temperature. And those are the main things that you want to be looking out for. And The fact that you can maintain this heart rate, no matter what, is going to be the most beneficial thing.

Now, getting into just an actual prescription, I'd hit on it before, like it took me an hour when I first started to run 5 miles in Zone 2. And then that quickly came down. That's what I'm, that's my goal. A lot of people are asking me about my mileage prescriptions. 20 miles a week is not some magical number for me.

The reason it's a magic or reason it's my number right now is because... It's taking me about an hour to run six miles. And so I want to be six miles in zone two. So I want to stay in zone two, about an hour, three times per week. So that's what I'm going for. It has nothing to do with this magical 20 miles per week.

That's where it landed for me, but it wasn't, 20 forever. And I don't know how long I'll be here. Like I said, My six mile times are just now clipping below an hour. So that means I'm about to increase it to seven, which is just going to add what three more miles to my weekly total. So I'm not exercising any more in duration because that the duration I'm going for, I'm adding more mileage, but I'm exercising the same amount of time.

So I am trying to get at least. three hours of just zone two work per week. And that should be the goal. Like I said, if you're working up to this, that's not your goal right now. Your goal is just to get some mileage. You can practice and experiment with zone two, but just get the mileage. Make sure that your joints are good.

Everything's good. And you're good to go. That way you're not getting any overuse injuries or anything like that. But then after you're good there. This is, that's why I'm programming what I'm programming. There's no magic to six miles. There's no magic to five miles, four miles, 20 miles a week, 30 miles a week.

I'm just trying to stay in zone two three times a week for an hour. And so that for me right now is about six miles. It's about to be seven miles. Seven miles each run. And then one other day, I'm not doing zone two at all. I'm doing zone four typically. And that's when I'm at the track. So I'm running four days per week.

And when I'm at the track, my ultimate goal is to get my mile times faster. Not just to have better zone two runs, I'm building the zone two runs up. I'm building my aerobic base so I can, my top end can be better and I can be faster and I can recover more quickly. And so that's ultimately what I'm trying to do is do more speed work at the track.

So I'll be a lot of zone four, a lot of 400 repeats. I'm doing experimenting with some 800 meter repeats and these kinds of things, but that's what I'm doing my fourth running day and I don't. I actually don't care about the heart rate zone at all. I'm telling you that it's in zone four, but I don't care that it's in zone four.

I'm just trying to work on speed work. Because again, if all you ever did was zone two, that would be great. It's good for your health. But for performance, you wouldn't be making a lot of progress. You still have to go. see the top ends. And I always, I said that recently on a podcast and I've always said that is if you want to play at the top end, you have to see the top end.

Like you can't just do two years worth of zone two work, never once work on any speed. And then all of a sudden you're a fast runner. Like you might get some of your longer runs faster, but you're not going to be a. Top end speed, faster runner, like you have to go sprint and practice utilizing those muscles and that activity to be able to do that.

And so that's what my training looks like right now and how I'm loading it. So the reason I'm at the six miles three times a week has everything to do with how long I want to stay in zone two, which is three hours per week, a fourth day of doing some speed work and then the rest of the time I'm doing strength work calisthenics, which I've talked about in depth.

So that's everything I have on zone two, how to calculate it for you, how to progress if you're thinking about adding more zone two training, but ultimately the stuff is. This stuff is pretty simple. Endurance training takes forever to get better at. That's one thing I always like for people to know is you can get stronger.

You can lift more week to week pretty easily. Aerobic efficiency is not the same animal. It takes forever to knock these things down. I remember when I was doing it on the bike race training for the bike race. It took a solid three months before anything got noticeably improved. So that's about what you can expect when you're doing this stuff.

But I still believe that this, Zone 2 PRs are the greatest test of fitness out there. Because if you're capping what my heart rate's gonna be at, and you're capping the distance I'm gonna run, and you say, hey, your heart rate has to be this and the distance has to be this, how are you gonna run faster?

You can't just try harder. You can't just go a little bit faster. It's not a, it's not a who can endure the most pain. It's how much fitter can I get? So it's a true test of fitness to improve a zone two metric and probably more so than anything else, because I know when I've PR'd like a mile before, I've even thought in the back of my head.

Did I just try harder that time? Say you did a 15 second PR, which is great or whatever, but it's, was I really just trying that much harder or am I that much fitter? And if it's a smaller PR, if it's like a four second PR, three second PR, you're like, I think I may have, that's it. All I did was try a little bit harder, push myself a little bit harder.

And that's great. That's a good skill to have, but that's not truly improving your fitness. Not truly improving your fitness. I am I feel so much more accomplished when I hit a zone 2 PR and I know, hey, I spent as much time as I should have in the appropriate zone. My heart rate is capped, my distance is capped but I'm getting faster.

And it's cool because some of my run times now are like 15 minutes improved from when I started just 3 months ago. And that's awesome to see. And there's only one way that happens and that is that your fitness actually improved. And that's my favorite thing about zone 2 training. So hopefully you took something out of this, a little bit more about how to program this for yourself.

If you are one of our athletes, you zone 2 training quite frequently in our programming. We do it in our deload weeks. We have some more on the enduro track, if you're interested in getting more into the weeds with this stuff. As always, if you want to follow along with my journey, you can follow me on Instagram.

I'm at EO3fit. I pretty much post my workouts most every day. Now, so if you have any questions, you can always hit me up there as well. For anyone who's looking to get involved with our training, a little bit more science back programming that most people out there, most companies, most programming companies just aren't looking into, they're not trying hard enough.

You can go to garagegymathlete. com experience what real training looks like. You can sign up for a free trial and we'd love to have you, but that's it for this one. Remember, if you don't kill comfort, we'll kill you. Into the Garage Gym Athlete Podcast. If you wanna learn more, go to garage gym athlete.com.

You can learn about our training. Let us send you a copy of our book, the Garage Gym Athlete, or you can even get featured on the Garage Gym Athlete Podcast. Thanks for listening.