The Tim Ferriss Show – #217: The One-Minute Workout Designed by Scientists — Dr. Martin Gibala
These are some quick notes taken directly from the podcast and will not make any sense unless you listen to the complete podcast.
– start off with 75 watts warm up 2 minutes cool down 3 minutes (de-conditioned people 10×1)
training is 3x a week
3x 3-5 (2.5min rest intervals for 5min efforts) minute efforts “set the workload so that you dont want to give up towards the end” (after those 3 minutes) but we give you a little bit of break
“10 by 1” 1 minute of hard exercize 1 minute of recovery repeat 10 sets (20 minutes)
(training is to boost VO2 Max)
training wattage is by 90% of peak power output.
deconditioned individuals would struggle to last at 60% of their peak power output
without a vo2 max test beforehand we want you on these 10by 1 intervals idealy to get to 85% to 95% of your maximal heart rate during every interval.
recovery remain active light pedling
lifecycle 95c – (at home)
lode excaliber sports “catalac of bikes” gold standard for labs
ketler bike – cheaper ?lab?