Brad Kearns talks to a big-time peak performance enthusiast from Austin, TX named Dude Spellings. Dude is an avid Speedgolfer, primal/paleo/keto eater, cold therapy enthusiast, and endurance athlete devoted to the Primal Endurance approach. He is deep into the primal living journey and a student of all latest health topics and you will enjoy this two-part episode chock full of great tips from a real guy doing his best to balance a busy life, delay aging, and pursue peak performance goals. Dude was a high school running champion who let himself get overweight and out of shape. He returned to fitness with a traditional chronic approach and hit a plateau. He had lost 20 pounds but had 25 more to go. Part 1 starts with the compelling account of how Dude threw his back out six years ago and vowed to "not be that guy" in the years ahead. He was doing okay with health and fitness goals but realized he could be much better. He was suffering from an annoying recurring skin condition that wasn't responding to medical treatment but cleared when he optimized his diet. Pick up some good tips and reflections to be the best you can be from Dude, and stay tuned for part 2!   TIME STAMPS:   When he wanted to lose weight he tried the "old-fashioned way" using My Fitness Pal, counting calories. [00:03:28]  Dude's back injury was a turning point for him. [00:07:05]  He realized that cutting calories too much kills the weight loss! [00:11:59]  He still believed that carbohydrate intake was needed for exercise. [00:13:56]  It is estimated that 40 percent of the calories that you get in a restaurant are from the refined seed oils that are so bad for you. [00:14:52]  A good starting point is to get in the habit of reading labels. You'd be surprised what you are eating even when you are trying to eat healthy!! [00:16:28]  Some people find that their allergies, skin diseases, and other maladies disappear after they drop grains from their diet.  [00:21:32]  The elephant in the room in the endurance community is the excess body fat. [00:28:14]  The Maffetone's training was Dude's motivation for his great success. [00:31:22]  Meal choices are part of your training. [00:35:22]  The way he was training before was keeping him constantly sore with muscle tension.  [00:36:38]  LINKS: Dr. Peter Attia: Brad’s podcast with Peter covers longevity diet, and finding the drive. Wheat Belly: Book on the grain-free lifestyle without sacrificing nutrition, variety or taste. Dr. Phil Maffetone:  He says “Everyone is an athlete.” Dr. Cate Shanahan: Podcast with Brad on why vegetable oils are toxic. QUOTES: You have to get these toxic foods out of your system. The elephant in the room in the endurance community is the excess body fat. Meal choices are part of your training. See omnystudio.com/listener for privacy information.

This episode was inspired by awesome email commentary from a devoted listener, Primal Endurance advocate, and accomplished collegiate level runner Jack McGinness. Kipchoge recently ran the Berlin Marathon in 2:01.39, shattering the previous record and closing in on the previously unfathomable 2:00 barrier. Kipchoge’s pace per mile was an astonishing 4:39. Most accomplished runners would be hard-pressed to match this pace for even a half a lap around a track, but Kipchoge can continue at this speed for 26 miles. This is truly one of the most phenomenal athletic performances of the past 100 years.  What’s interesting about Kipchoge’s story is that, just as Dr. Phil Maffetone predicted in his commentary on the Primal Endurance Mastery Course, Kipchoge has become the greatest marathoner in history by training easier than other elite marathoners. Strange as it may seem, this guy rarely exceeds what we call MAF pace. Oh, Kipchoge runs like the wind, on muddy trails and high altitude in Kenya, but he explains that he tries to never exceed 80% of his capacity, instead of saving his energy for races.   He is super consistent, super disciplined, but he never trashes himself, never gets sick or injured, and doesn’t even taper for races. He runs 110-120 miles a week with great discipline and joy. Hit some of the links in the show notes and learn how wise and thoughtful he is—far more than just a running machine! You will learn some interesting insights from this show, particularly when you compare and contrast Kipchoge’s eminently sensible approach with the ridiculous Type A chronic approach that is still the norm in America, particularly in the collegiate and high school systems. The cover of the book Primal Endurance says “Slow down to go faster,” and now Kipchoge has actualized this concept. SHOW NOTES: In the Berlin Marathon in September 2018 this runner came up with a 2:01:39 time. This computes to an average 4:39 mile!! [00:01:36]  Running is a most satisfying sport.  But you have to do it right. The running community in the past has been doing it disastrously wrong! [00:04:05]  Doping continues to be common in the running world. [00:06:28]  What is Kipchoge training method? He never over-extends himself. [00:09:53]  The only thing that is in somewhat conflict with the primal theory is he has a constant schedule. [00:15:42]  If you are a person who's trying to break the three-hour mark or the four-hour mark, just apply these insights to your relative example. [00:20:28]  The general problem with many American distance runners is too many type A runners who obsess over their workouts and paces and then fail to take care of the little things. [00:21:59]  Kipchoge is going to change the game. [00:25:43]    LINKS:  The science of running article analyzing his training https://www.scienceofrunning.com/2017/09/an-analysis-of-eliud-kipchoges-training-before-his-berlin-marathon-victory.html?v=7516fd43adaa   Kipchoge training log http://www.sweatelite.co/eliud-kipchoge-full-training-log-leading-marathon-world-record-attempt/   https://www.theatlantic.com/health/archive/2018/09/eliud-kipchoges-world-marathon-record/570400/   https://www.nytimes.com/2018/09/14/sports/eliud-kipchoge-marathon.html   QUOTES: Only the disciplined ones in life are free.  If you are undisciplined, you are a slave to your moods and your passions. It’s not about the legs, its about the heart and mind. The best time to plant a tree was twenty-five years ago. The second best time to plant a tree is today. Motivation + discipline = consistency   https://www.nytimes.com/2018/09/14/sports/eliud-kipchoge-marathon.htmlSee omnystudio.com/listener for privacy information.

This show is about rethinking the basic notions of athletic training, particularly the ‘no pain no gain’ model that’s been widely criticized but is still embedded into DNA of many endurance athletes. Brad offers insights from four experts that may just blow your mind and get you to make some changes in your schedule that can lead to big improvements, and reduced risk of overtraining, illness, injury and burnout. These insights place particular emphasis on the recovery aspect of peak performance, something that has been overlooked or taken for granted by hard-charging endurance athletes. It's time to wake up and implement an evolved approach to your endurance goals, with help from four great thought leaders Brad discusses in this show. Some brief highlights:   Dr. Phil Maffetone: Honor MAF heart rate and emphasize aerobic development. Never exceed 90% of max heart rate during high intensity sessions.    Brian MacKenzie: The Power, Speed, Endurance guru and founder of Crossfit Endurance is now obsessed with recovery as the next evolution of athletic training--stuff like breathing practice, and hot and cold therapy!    Joel Jamieson: Joel's Rebound Workouts entail doing a focused protocol of movements that can actually help speed recovery by stimulating parasympathetic activity. The workout includes breathing, stretching, mobility/range of motion exercise, doing positive lifts only (dropping the weight after lifting to avoid eccentric), and doing very short intervals with mindful heart rate lowering during long recovery periods. Craig Marker: Craig and Pavel Tsatsouline of StrongFirst and StrongEndurance suggest that the popular HIIT training is inferior to High-Intensity Repeat Training, where you rest long enough to deliver consistent high-quality efforts and don't get exhausted by the end. Whether you are a casual or serious endurance athlete, this show can transform your approach to sport, improving performance and reducing the risk of burnout. Listen to this show like your life depends upon it! Brad reviews the most important insights gathered from his interviews with these experts. Dr. Phil Maffetone: It's so important to get this out there: The Maffetone formula is 180 minus your age in beats per minute is the maximum fat-burning point that should be the goal of all people interested in maintaining the best training and fitness. [00:03:36]  You need not ever exceed 90 percent of your maximum heart rate even during the most intense and explosive training sessions. [00:06:26]  Brian MacKenzie, Founder of CrossFit: Breathing, Recovery, Training, Strength and Conditioning, Endurance, Sports Programming, Mechanics, Injuries, Nutrition, and Sleep Analysis are the pieces he puts together to create the total athlete. [00:10:31]  The Ice Man, Wim Hof, trains people to overcome the resistance to cold with his breathing protocols. [00:14:57]  Joel Jamison offers ground-breaking insights: Emphasis is on recovery-based training methods (rebound workouts). Those are the sessions you perform when you are trying to recover. [00:18:07]  Craig Marker, StrongFirst.com: Recommends High-Intensity Repeat Training which is to make the effort, rest for sufficient duration in terms of the quality of the effort.  [00:22:59]  Four sprints and rest combo works the best for Brad. Focus on quality. [00:28:16]   You can apply this same mentality no matter what your sport. The maximum sustained power session vs. the fatiguing session is important to understand. [00:29:31]  Brad reviews the importance of resting between the mobility work. [00:34:43]  DNAFit.com can analyze your genetic profile to see what sport you are structured for. [00:37:59]    LINKS: DNAFit.com 1:59 Marathon   NOTABLE PEOPLE: Win Hof Joel Jamison Phil Maffetone Brian MacKenzie Craig Marker   QUOTE: “The record will be broken by an athlete who is doing less mileage and less intensity than today’s marathon champions.” (Dr. Phil Maffetone)See omnystudio.com/listener for privacy information.

Listen in as Brad Kearns and Dr. Phil Maffetone have a casual chat about an assortment of interesting topics related to endurance training and general health. Brad complains about his crash and burn patterns, where he feels great for a while and then has down periods of diminished energy and training output. Dr. Maffetone speculates that the cause could be an inappropriate maximum aerobic heart rate value, and urges a conservative approach when calculating your number. He also mentions low vitamin D as a common cause of fluctuating energy levels, and that athletes should strive to get up around 60 or 70 ng/mL. This is way above the mainstream recommendations and a very interesting insight for many sun-starved athletes to consider. Regarding sleep, Dr. Maffetone urges everyone to get at least 7-9 hours of uninterrupted sleep each night. If you find yourself awakening in the middle of the night, it’s a sign of elevated cortisol levels and an overly stressful lifestyle. With high quality sleep each night, napping should be minimally necessary, but a nap of 30 minutes and no longer than an hour can be restorative. Dr. Maffetone’s book, 1:59, discusses the possibility of a human running a sub-2-hour marathon and how it will happen. Maffetone suggests that a smart athlete backing off of the ultra-high volume of today’s elites (and running barefoot!) might gain some performance benefits. Maffetone also discusses the difference between the desirable overreaching in training to improve fitness, versus the undesirable state of overtraining (fatigue, depression, hormone imbalance). Brad and Phil discuss the interesting and confusing phenomenon that occurs in the first stage of overtraining. Here, sympathetic (fight or flight) activity is elevated, the athlete feels energized and aggressive, and PRs can even happen. Without a reasonable and intuitive approach, the athlete is headed for a crash when stress hormone production becomes exhausted. Enjoy this informative discussion with Dr. Phil Maffetone, including his own music framing the show! Learn more at PhilMaffetone.com. Show notes: Brad asks: when I have been able to perform great athletic feats, why do I feel a crash and burn afterward? [03:06]    Brad talks about his stress while playing Speed Golf and how he found his heart rate higher than normal. [07:44]    The importance of Vitamin D testing and the vitamin’s optimal levels. [12:19]    How important is measuring heart rate variability for attending to your heart health and ability for recovery? [15:14]    A big part of recovery is getting a good night's sleep, meaning 7 to 9 hours of uninterrupted sleep. [17:40]   Dr. Phil talks about departing from extreme overtraining, as mentioned in his book, The 1:59 Marathon. [21:52]     What is the difference between overreaching and the undesirable state of overtraining? [25:36]     Brad talks about his own experience with crashing and burning. [29:51]      Are recovery and rest more important than the training? [34:00]    We have to look at diet, rest, circadian rhythm, Vitamin D, and stress all together. The Kenyans are a good example. [37:42]    Even shoes are a problem for slowing your pace. [39:28]    Quotes: The more we recover, the stronger we get! Selected Links from this Episode: 1:59 MarathonThe Healthy GolferPhil Maffetone Read more at https://primalendurance.libsyn.com/4-phil-maffetone-part-2#0heO723qd10JmMTO.99See omnystudio.com/listener for privacy information.

Host Brad Kearns talks to one of the true legends of endurance athletics, Dr. Phil Maffetone. Dr. Maffetone has advised some of the greatest endurance athletes in history, like triathlon champions Mike Pigg and Mark Allen. For decades, Dr. Maffetone has been promoting the benefits of aerobic development and how to protect and nourish health in pursuit of ambitious endurance goals. In this episode, Dr. Maffetone details how to get started with the Maffetone method of endurance training, something that will be of particular interest to any endurance athlete who has experienced fatigue, injury, recurring minor illness, regression or stagnation in performance and especially inability to reduce excess body fat. Dr. Maffetone says to the first start with a self-assessment of your body, performance, and stress levels. Take into account all stress factors, such as consuming refined carbs, drinking too much caffeine, not getting enough sleep, doing too much training and maintaining an elevated heart rate. The second step is to identify your maximum aerobic heart rate (the 180 minus age formula detailed in his book, The Big Book of Endurance Training and Racing) and commence a strict base building period. The third is to eliminate sugar and other refined carbs from your diet. Fourth, conduct a Maximum Aerobic Function test once a month to ensure that you are making steady progress in your aerobic development. Enjoy this informative discussion with Dr. Phil Maffetone, including his own music framing the show! Learn more at PhilMaffetone.com.   Being fit does not necessarily mean that you are healthy. [02.40]    The difficulty of putting on events like triathlons and music concerts. [05:07]    How it’s hard to coach a hard-driving athlete to have patience and   slow down their training. [07:30]    The problem of an incorrectly developed aerobic system. [10.09]   The dangers of looking for a fight or flight reflex for satisfaction. [12:00]   What can we do to balance stress, rest better and be healthier? [14.32]   What are the first steps to eliminating excess body fat? Diet or exercise? [15:34]     If people build a really good aerobic base and want to fine tune their speed, how can they do that? [19:52]    Stress is something that needs to be addressed. There is physical, chemical (dietary), and mental/emotional stress. [23:16]    How to tell if you don’t have a good aerobic heart rate. [24:34]    Why you should get off sugar. [26:46]    The concept of "cheat days" is leading you on the wrong path. [28:53]    Get rid of your stresses.  When you have a healthier aerobic system, the body is meant to deal with stress. [30:52]    How do you build a better aerobic system? [35:43]    Dr. Maffetone spent years coming up with a heart rate formula (180 minus your age). What does this number represent? [00:39:50]    With a heart monitor, you will be able to get a good idea of how your body is progressing.  [46:38] What is this test? You strap on the heart rate monitor and establish a fixed course that you repeat. [53:04]    The important thing relating to competitive success is simply slowing down the average pace in workouts. [57:26]   Read more at: https://primalendurance.libsyn.com/2-phil-maffetone-part-1#QCzgDow5LYAsdguR.99See omnystudio.com/listener for privacy information.

Host Brad Kearns catches up with Mark Allen, the greatest triathlete in history, who has a record six victories at the Hawaii Ironman and ten victories at the Nice, France World Long Course Championship. Today, he is a popular triathlon coach at MarkAllenCoaching.com, TV commentator, corporate speaker, author, and presenter of “Fit Soul, Fit Body” retreats with Brant Secunda, a Huichol shaman, and healer. First, Mark talks about the importance of releasing attachment to outcomes and being committed to the enjoyment and appreciation of the process. He discusses how, after a series of unfortunate setbacks, Mark’s first victory in 1989 precipitated five Ironman attempts before he retired at the top of his game at age 39. Mark talks about balancing the pursuit of extreme endurance goals with maintaining health and how research on Heart Rate Variability has been a great breakthrough in monitoring stress and planning training. Mark and Brad discuss the importance of sleep when training and Mark elaborate on how he was able to live a normal, laid-back lifestyle once his grueling training sessions or competitive seasons were over. Finally, they discuss how Mark has released a book called The Art of Competition, which blends stunning nature photography with inspirational quotes chosen by Mark for their significance to competitors seeking a healthy perspective and inspiration to pursue athletic goals. Read more at http://primalendurance.libsyn.com/size/25/?search=mark+allen#WwGdsIjlbmmSgKSU.99See omnystudio.com/listener for privacy information.

By popular demand, Andre is back on the show! This engaging chap from Australia generated great accolades on his first podcast appearance, so Brad and Dr. Lindsay Taylor catch up with him again to talk about his life coaching strategies. Yes, this stuff has a direct and important application to your endurance goals and overall happiness and satisfaction. Andre describes his “Wheel of Life” program (you can download the wheel at andreobradovich.com), where you rank assorted lifestyle categories in order of importance, and also rank them in order of how well you are doing in each one. For example, if you rank your health high in priority but low in compliance, you identify critical areas to improve and reprioritize.  Andre shares his own journey of becoming consumed by corporate life and falling so far out of balance that he destroyed his mental and physical health. It’s been a long road back to his existence today as a very popular endurance and life coach, as well as an elite age group triathlete. Andre is always full of levity and memorable aphorisms, so enjoy this show and consider checking out the Wheel of Life exercise as a great starting point for personal growth. Coaches: never ask “why?” for that’s a judging question. Instead, say something more open and nurturing such as, “tell me more.” Andre talks about the Wheel of Life, his coaching tool. When one tries this assessment online,  the result is a good visual of the portions of your life.  [00:00:44]  As part of his coaching technique, Andre uses the Wheel of Life  to help you analyze the balance in your life.  From there is can be used to look at your fitness. You then examine the results and look at what you feel about certain aspects of those results. [00:08:13]  So after you gather this information, what are you, the coach, looking for? [00:12:31]  Brad asks: What are the identified forces that pushed you off balance? His whole identity was totally wrapped up in being an executive; all about rank and position in the world. All about me. [00:24:25]  This frantic position he found himself in was reflective of our society. We are searching for recognition from our peers and finding a sense of self importance.  [00:28:42]  Often when you are involved in competitive activities is when you most need this help.  If you had a coach like this, you might very well have refuted the advice such as we are discussing here. [00:33:44]  In coaching, we don't need to ask the questions because down deep everyone knows the answers. [00:34:59]  Ask your partner to rate you on the Wheel of Life. [00:38:36]  Listen to Andre podcast number 1. Go to Podcast no. 153 Andre Obradovic  Wheel of Life: Free online assessment of the balance in your life. International Coaching Federation   QUOTES We are all searching for recognition from our peers and finding a sense of self-importance. (Brad Kearns) How are the things you are doing contributing to your health, your future, and your family? (Andre Obradovic) People don’t ask themselves those questions.  They know the answers and they would have to be more motivated. (Lindsay Taylor)See omnystudio.com/listener for privacy information.

Brad Kearns tackles more interesting Q&A from Primal Endurance podcast listeners and book readers. Submit your questions at www.primalblueprint.com/endurance and they will get covered on the air.  While the questions relate to the specific needs of the individual, the answers are presented in a manner that applies to a broad audience. Listen and enjoy learning about the challenges and successes of your endurance peers, and come away with plenty of practical tips to help improve your training and competitive results Dave Reed from the UK has been really working with the book since January and has adopted primal diet, MAF training and now is fat adapted.  He has been racing but finds his performance has dipped.  Would going MAF since January have caused a dip in my performance with the increased benefit being seen after a long period on this training or could it be some other factor? [00:01:16]  Dave also inquires about MSP (maximum sustained power) training with the 4-3-2-2-1 (reps) format described in the book. This is a format that can vary among individuals who are working toward building with those high-quality sets.  [00:06:00]  Kenny is a slow but committed triathlete and asks about drinking carbonated water. Is it okay? Also, why does he have trouble losing weight? [00:17:00]  Brian is asking: Why does my MAF time improve so much faster on a bike than when I'm running? [00:20:18]  A second question is how to respond to the folks who still think one should use carbs for high performance. [00:22:34] Shannon has many questions about counting macronutrients.  There is no fat minimum. She is worried about going overboard on carbs. [00:32:19]  Shannon is also asking about how to manage cravings and appetite. [00:39:47]    QUOTES: An athlete who eats a low-carb/high-fat diet can, indeed, alter the metabolic fuel source they use during exercise and recovery in a different manner than previously believed possible and perform in a different manner than previously believed possible. When you are counting macronutrients, there is NO fat minimum. More protein consumption doesn’t always mean more muscle mass. Sugar cravings in the evening are a sign that your ego is deflated! (Chris Kelly) REFERENCES AND NOTABLE PEOPLE: Brownlee Brothers: These well-known triathletes went viral when the one brother carried an ailing brother over the finish line at the World Triathlete Championships in Mexico. Brad mentions their diet is questionable. FASTER Study: This study out of the University of Connecticut was aimed at discovering the role diet plays in how our bodies metabolize fat vs. carbohydrate during exercise. Johnny G: This South African, a fitness visionary, created the Spinning movement. He also road in the Race Across America Andre Obradiovic: He is one of the country’s leading coaches. Listen to Brad’s postcast with him: “Don’t Be A Muppet, Be a Powerful Fat-Burning Beast” RAAM: The world’s toughest bicycle race.  Next one is June 2019!! Lindsay Taylor: Listen to her podcast with Nourish Balance Thrive discussing brain training for the primal Keto endurance athlete. Luis Villasenor: Everything you want to know bout the ketogenic diet is here. Simon Whitfield: Look at his YouTube of the exciting finish in Olympic Gold Medal Race  See omnystudio.com/listener for privacy information.

Brad covers some very thoughtful Q&A, including where weights might fit into the seemingly rigid guidelines and how Primal Endurance differs from Primal Blueprint Fitness guidelines. He looks at the possibility of over-consuming fat and possibly compromising fat loss goals. Brad's super duper awesome cure for plantar fasciitis, how MAF might require you to slow down to a fast walk in the name of rebuilding your broken down body. How to integrate carbs into peak performance efforts and do they cause any trouble? More great stuff along these lines, thanks for the great questions, enjoy the show! Kevin asks about lifting weights. Please explain the Primal Endurance rules on this activity. Why are you so tough on strength training? [00:01:34]  Tori wants to know about what can she do after surgery for ACL regarding recovery.  What can she do about her diet since she won't be able to train as she has the past ten years? [00:06:01]  Olivia has a wonderful testimonial regarding healthy eating. They are eating Keto and paleo and feels great.[00:13:07]  David Porte. a 50-year-old trail runner, is a steady listener of the podcasts. What can be done about his plantar fasciitis? [00:15:27]  Conrad asking about short sprints. What would be advised about altering my weekly schedule regarding sprints? [00:19:44]  Darren has quite a running history. He asks about Maffetone's suggestions of one hour sessions with 15 minute warm up, 30 minutes at maximum aerobic heart rate, and 15 minute cool down. He is training for NYC marathon. What distances should I be training at?  [00:24:35]  Matt: How do mid-race or pre-race carbs affect my ability to burn fat?  [00:29:23] Derek is asking: What do you recommend to someone who loves Keto but expends 3000 to 5000 calories a day during constant activity and two highly intense workouts per day? [00:35:50]    IMPORTANT LINKS: Dr. Mark Cucuzella: He is a professor at West Virginia University School of Medicine. Of his many specialties he has designed programs to promote healthier and better running and has also worked on getting sugar out of the hospital because he knows excessive sugar consumption leads to a host of ailments. Brad’s podcast with Mark Cucuzzella Ketogains.com: This podcast is about how physiology affects food habits (and vice versa), carnivore diets, high vs. low-carb/keto for bodybuilding, exogenous ketones, how insulin sensitivity possibly affects BAT vs WAT fat depots. Ted Mcdonald: Creator of barfoot running.  He has run the Inca Trail in Peru. He teaches yoga. Paleo FX: The world’s premier holistic wellness event, covering healthy nutrition, fitness, sustainability, self-development, spirituality, relationships, entrepreneurship and everything in between. Trail Runner Nation: They provide podcasts and social media connections for trail running, pacing, race nutrition, gear and much more. UCan:  For a steady long-lasting energy without the sugar crash!! Luis Villasenor:  A Podcast on strength training on a Ketogenic diet   QUOTES: You need to tie in what you are doing nutritionally in training and know exactly what is happening on race day. (Brad)See omnystudio.com/listener for privacy information.

Host Brad Kearns shares the little known secret about Janet Jackson's racy lyrics in the song "If" that were imperceptible to the human ear when it was getting radio play in the 90s as a hit song. Horrors Casey Kasem! Brad talks about the overstimulation of the fight or flight response leading first to PRs and then to impending doom. A cool success story from James, who was running 14 min miles when starting MAF 3.5 years ago and now being able to hold the same pace at 52 beats per minute below MAF! How's your training gone over the past 3.5 years? Consider being patient and experiencing a significant reduction in your MAF pace, though not in a linear manner   96-year-old golfer WalterKearns.com getting some cameo props for his endurance in life. Jason Trew with a unique and creative way to stay below MAF while running faster spurts and then walking to keep watch from beeping. James Hall asks about the rationale of applying 180-age formula everyone, causing Brad to go off about his burnout experience followed by major medical misfortune in 2015 that he attributes strongly to a chronic training pattern where he routinely exceeded 180-age (by 12 beats in fact) due to using the inferior 75% of max heart rate calculation for an aerobic workout. Oh man, we talk about peeing blood and all kinds of stuff that will have you sorry you ever asked to increase MAF heart rate!! Enjoy this lively show with some memorable takeaway insights.See omnystudio.com/listener for privacy information.