Cardio Workouts with Varying Intensity Zones

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Cardio workouts should be in zones three and four for 45 to 60 minutes, with flexibility to include zone five. A more relaxed approach is encouraged for zone three and four workouts. Another workout session should strictly focus on zone five high intensity intervals following a four by four protocol.

Episode #279. You've heard a lot about the benefits of Zone 2 training, but how do you actually fit it into your busy schedule? Join me as I sit down with exercise physiologist Drew Harrisberg to dive into the practical aspects of implementing Zone 2 training.

Drew brings both professional insight and personal experience to help you understand how to optimise your training zones for long-term health benefits. Tune in to learn how to get the most out of your workouts, backed by science and sprinkled with good laughs.

Specifically, we discuss:

Intro (00:00)
Drew's Insights on Training Regimens (06:52)
Deep Dive with Inigo: Exploring Zone 2 Training (09:01)
The Importance of Mitochondrial Function in Workout Planning (22:38)
Do You Really Need 300 Minutes in Zone 2? (23:56)
Discovering the Ideal Cardio Protocol (31:10)
Cardio Strategies on Social Media: Are They Effective? (40:51)
Methods to Accurately Measure Your Maximum Heart Rate (46:34)
The Perfect Cardio Routine: Part II (50:46)
Unveiling the Truth: Latest Research on the Fat-Burning Zone (1:02:40)
Dad Joke of the Week (1:13:48)
Navigating Science-Backed Information on Social Media Platforms (1:15:02)
Shedding Light on Visceral Fat and Its Implications (1:19:14)
Tailored Diets: Are They the Answer to Individualised Nutrition? (1:26:08)
The Controversy Surrounding Seed Oils (1:33:02)
Outro (1:36:56)

To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. He also has a training program to put many of the principles discussed today and in previous episodes into practice. Find Drew’s many previous episodes on *The Proof* website.

Make sure to check out the full show notes, where you’ll find additional insights, guidance on calculating your max heart rate and zones, and a three-day a week training program.

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Enjoy, friends.

Simon

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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