Barbell Shrugged

Physiology Friday: How to Build a Killer Cardiovascular System w/ Dr. Mike T. Nelson, Anders Varner, Doug Larson, and Travis Mash

Mar 14, 2025

Dr. Mike T. Nelson, a cardiovascular fitness expert and coach at Rapid Health Optimization, joins Anders Varner, Doug Larson, and Travis Mash to discuss optimizing endurance training. They explore innovative strategies for achieving a sub-six-minute mile, emphasizing the importance of personalized assessments and motivational goal-setting. Listeners will learn about effective cardiovascular testing methods and the distinct benefits of various fitness machines. The conversation also highlights balancing strength training with cardiovascular fitness for maximal performance.

51:58

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Episode guests

Mike T. Nelson

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Quick takeaways

Achieving a sub-six-minute mile requires a tailored training program that balances condition and technique under expert guidance.

Conducting initial fitness assessments like the Cooper test and VO2 max helps establish baseline performance and informs targeted training adjustments.

Balancing strength training with aerobic conditioning is vital for performance gains, necessitating thoughtful scheduling to optimize recovery and output.

Deep dives

Training for a Sub-Six Minute Mile

The speaker undertakes a challenging goal of achieving a sub-six-minute mile at the age of 40, having previously reached a personal best of 6:30. This goal drives the conversation towards understanding the necessary training components and the importance of structured planning. The speaker collaborates with Coach Dr. Michael T. Nelson to create a tailored training program focusing on both conditioning and technique. The discussion emphasizes that setting realistic milestones is crucial, especially when starting from a solid but unrefined athletic base.

Intro

2min

Training for the Sub-Six Mile

9min

Optimizing Cardiovascular Testing: Rower vs. Bike Insights

3min

Maximizing Cardiovascular Fitness

15min

Optimizing Performance Through Breath and Training

17min

Balancing Strength Training and Cardiovascular Fitness

3min

Finding Balance in Training for Optimal Performance

2min

In today’s episode of Barbell Shrugged, Anders Varner, Doug Larson, and Travis sit down with Anders coach, Dr. Mike T. Nelson.

For those that have followed the show, you know Anders has been in pursuit of running a sub-6 minute mile at the age of 40. Dr. Nelson is the coach Anders hired to help with that goal.

In this episode the crew walks through program design, initial intake, and execution of how to build cardiovascular fitness.

You will learn performance tests used to design Anders training program, how priorities are scheduled into a busy life, understanding higher intensity efforts mixed with Vo2Max training, Zone 2 efforts, and how to maintain strength throughout the process.

We hope you enjoy.

Visit https://rapidhealthoptimization.com

Work with Dr. Nelson

Anders Varner on Instagram

Doug Larson on Instagram

Coach Travis Mash on Instagram