The music in the beggining is very disturbing :p

What? Only 20k subscribers? Great content.

I like "mixed" zone 2 sessions aswell. For example:
10 Rounds,
3 min bikeerg
1 min of alternating movements like, box step ups, farmer walk, oh carries, etc.

FTP would be 95% of your 20min Watts test.  FTP is defined as the max power you can produce for 60min.  Actually doing that would be a really hard test which would require a day or two of recovery. The 20 min test is still hard but at least you can train again the next day.

Super helpful mapping, thanks.

Great work!

Wow ...what a video👏

I so enjoy watching your videos and seeing someone really trying to apply science to training.  Awesome stuff!!

Good content. Appreciated 🙏🏻

Very informative... nice work!

good content ❤

Always great videos!

.. simple and ingenious 💪🏼🦁💙🚀

as always great video. keep up the good work. love it!

Excellent information, well explained and backed by science. I'm specifically interested in getting fitter at the age of 60, not for competition, but to have a better quality of life.

Great video! Just wanna ask a question. How much of the metcons do you spend in the Z2, threshold, VO2max and sprint in a week to see good benefits outside of competition?

ceach video is considered a doctoral course, you should give a graduation certificate to the followers who watch all the videos :) great information, simple narration, I hope we have the opportunity to work with you one day :)

Great stuff!  I suggest  the following training dictum for aerobic athletes:  

"Train by the strain for the speed (power) that you need."  

What this means is that every training session should be evaluated by the total physiological strain it put on the body, and that the majority, 60-80%, of your strain budget should be for time spent in the zone of the event(s) for which you are training.  Divide the rest of your time between some time spent pushing up (using intervals) to your max aerobic power and a little in zone 1.  

Hint:   Use the plot shown at 23:55 to assign a strain factor for each zone.  Strain for a session is then the sum of the strain factor for each zone X the time spent in each zone.  Recovery time and whether a session was an overload (as in "progressive overload", the essence of training) between sessions is determined by how close you trained to your max session strain.

Notes on Zone 2:  

Zone 2 is of great importance for those whose event will be done there, e.g. ultra-marathoners and grand tour cyclists.  What makes it special is that it gives us the highest possible dose of fat-burning per unit of strain, but if your event doesn't depend so much on fat-burning, as is the case if it's not in Z2, then it's not so important.  

If your event is Z2, then you'll need to spend a lot more time training.

If your event is not in Z2, but you still try to do more than 20% of your weekly strain budget there, as in so-called "recovery sessions", you run a high risk of delaying your recovery time between overload sessions and getting into an over-training/under-recovering stagnation situation.

Do you find that the wattage output for your FTP is consistent across machines? (ie... it would be similar on an Echo bike comparable to a rower/ski erg?) Or do you need to test FTP on each machine separately?

Super helpful, I just wonder how to ratio these different types of training intensities in a full week for an average athlete?