Many years of TrainingPeaks data from top cyclists I have worked with show a consistent pattern:
~40–60% of the best 5, 10 and 20 min power outputs were achieved during training in individually prescribed HIIT sessions
~40–60% occur during races.
In simple terms:
-Zone 2 builds the mitochondrial engine.
-HIIT adds the glycolytic turbo.
Both bioenergetic stimuli must coexist in a training plan of competitive and recreational athletes.
No engine ➡️ the turbo blows up.
This is why the Zone 2 vs HIIT debate is futile. It was never either/or.
If you want a deeper explanation: 👇
https://t.co/7WxXI6YWcf
Health and longevity is just as much mental/psychological as it is physical
They are NOT mutually exclusive
It doesn’t matter if your bloodwork is “perfect”, you have low toxin/microplastic/pfas/aspca levels, or you have a high VO2 max/are strong/have a high amount of muscle
If you are fn weak mentally you’re not going to last long
Drive
Purpose
Confidence
Time with family
Being battle tested
Support from loved ones
ALL are just as important to your health and “longevity” as your fitness, body comp, and internal markers are
And THAT can NEVER be measured by a “biological age” calculator
understanding and integrating principles from all of them.
Every athlete in our system sprints, but not all in the same way, or at the same volume or frequency. We adjust based on sport, position, and individual need. What doesn’t change is that exposure to speed work remains
strength coaches were doing it. Buddy was.
What I’ve always taken from him is the idea that good coaching borrows from every discipline…track and field for mechanics and speed, powerlifting for strength, bodybuilding for hypertrophy/nutrition. You build complete athletes by
Thread.
Interesting statistic:
Since 1957, 72% of Tour de France victories have been achieved by riders implicated in doping scandals. 💊
These riders and their infractions are listed below. 👇
This guy's worth 100s of millions, a hedge fund manager, pro poker player, author...
And one of my favorite humans ever.
Steal these 5 lessons from him on high performance (& low-performing friends):
You need pressure.
Setting a deadline to force you to work, investing in your business to force you to make money, or booking the flight to force you to make a change.
Take the risk. Because that's not as risky as a comfortable, boring life.
Inspire Action Without Coercion
Great leaders rally people around a shared vision of a future that they can all build towards.
They connect through narrative and imagination, not orders.
They inspire, rather than dictate.