![feelthebyrn1's tweet photo. Zone Application & Allocation
Part Two of Zone Basics
In Part One [Quoted Below], I explained how to determine three target intensities:
1⃣Green Zone
2⃣Tempo
3⃣Red Zone
Across those targets I explained five intensity zones:
1⃣Easy
2⃣Steady
3⃣Moderately-Hard
4⃣Hard
5⃣Very Hard
If you are interested in learning more about these zones then please refer to our previous article, Building Athlete Profiles. Inside you’ll find John Hellemans’ five-zone system.
++
Gaps & Caps
The targets for Green-Tempo-Red have gaps between them.
Some of these gaps are large, especially the gap between the Tempo & Red Zone.
➡️The Tempo target is set at the border between Zone 3 & 4.
➡️The Red Zone target is set as best 6 minute power/pace.
Depending on athlete fitness, the Tempo target can be sustained for 1-4 hours, or more.
Why such a big gap?
In a word, or two… Energy Management.
All three targets are set conservatively. Rather than nudging intensity upwards, increase session frequency and duration. Take advantage of the conservative targets to roll up more time at a given intensity.
Each target intensity is set high enough to cause a specific adaptation.
✅Do enough to create a small adaptation.
✅Absorb the stress.
✅Repeat.
Picture 1 is a Sample Run Profile showing Zones 1 through 5 and Green-Tempo-Red
Athletes are constantly tempted to nudge intensity up, and give themselves more than they can absorb. Heart rate caps have a role to play in better dosing.
Picture 2 is a Sample Set Of Zones
The top half of Zone 2 and Zone 4 represent metabolic grey zones. As explained in Part One’s videos, they are transition areas. The natural variation in training powers/paces means the physiological nature of the session changes around these areas.
By capping Green Zone efforts at the middle of Zone 2, and Tempo efforts at the middle of Zone 4, we avoid changing the nature of the session.
Using the sample set of zones [Picture 2], the instruction for the athlete would be…
➡️Endurance Effort, use a hard cap of 128 bpm and spend most of your time 115-123 bpm.
➡️Tempo Effort, build to the low 140s, stay under 148 bpm.
Importantly, if power/pace are dropping and the athlete is approaching the heart rate cap then the athlete has given themselves enough stress and can back off, or shut the session down.
Afterwards, the athlete should consider:
❓Was the target set too high?
❓Was there an error relative to conditions? For example, targets should be adjusted downwards in high heat.
❓Was there an error in execution? Fast start, lack of fluids, poor nutrition, frequent brief spiking one (or more) zone higher.
There isn’t always a reason, and that’s OK. The game is compound load over time. There’s no need to overthink it.
++
Real-World Application
A heart rate cap is NOT a target.
The heart rate caps are an early warning system that the workout nature is about to shift. Know the session goals and use heart rate caps to keep from creating strain.
In time, the athlete will need to add Specific Capacity sessions. These sessions will be targeted based on the athlete’s goal event and may fall between the three targets (Green-Tempo-Red).
Athletes will be moving up and down their intensity profiles across the week as they transition from different targets and terrains. This is OK. What I’m encouraging is the avoidance of sitting in the transition zones.
The key thing I want you to remember => Volume Is A Good Explanation
These targets will result more work done and, hopefully, more enjoyment from your program. They will also ensure the General Capacity, and mojo, to perform when it matters.
Picture 3 is the Norwegian Zone Presentation, Discussed in Part One, Velocity Column is Elite Nordic Skiing, HR column based on 200 bpm maximum HR.
++
Zone Allocation
If the #1 Error is training too intensely then the #2 error is too much Tempo and Red Zone work.
Here is a starting point for training intensity allocation.
➡️Force (10%) - Always maintain a Force component in your week. John and I gave you many ideas in the Strength Section [See Endurance Essentials eBook].
➡️Green Zone (80%) - As you build General Capacity you will be able to fit more and more into this allocation (hills, terrain, pace changes). This drives endurance performance.
➡️Tempo & Red Zone (10%) - Use a 9/1 split for Tempo/Red Zone. For a 15-hour week (900 minutes) this implies 9 minutes of Red Zone per week.
Target your intense sessions with precision and intent.
Place these sessions when, and where, you will most benefit from them.
Gains come from getting the 90% right and not wrecking ourselves with the 10%.
Endurance, Strength, Sleep & Nutrition => that’s where the action’s at.
If you seek to compete with athletes one level up from you. Allocate even more to Green Zone & Strength, with an emphasis on Easy training to improve metabolic fitness and increase work capacity. [See My Metaboic Manifesto on Endurance Essentials.]
If the above allocation results in unusual fatigue then assume there’s “hidden intensity” in the program. I discussed where to look, and how to solve, in My Metabolic Manifesto.
Have Fun - Keep It Simple - Persist
++
Notes:
1⃣More information in my video on Decoupling & Duration Curves.
2⃣Stephen Seiler’s presentation on Load, Stress & Strain is excellent.
3⃣For examples of Specific Preparation workouts, see: Core Pace and Race Pace sections.
4⃣Athlete Levels are discussed in article: Three Types of Athlete.
++
You can subscribe to all of my content via the link in my Profile.](https://pbs.twimg.com/media/F97Uip5WMAA7sRk.jpg)
![feelthebyrn1's tweet photo. Zone Application & Allocation
Part Two of Zone Basics
In Part One [Quoted Below], I explained how to determine three target intensities:
1⃣Green Zone
2⃣Tempo
3⃣Red Zone
Across those targets I explained five intensity zones:
1⃣Easy
2⃣Steady
3⃣Moderately-Hard
4⃣Hard
5⃣Very Hard
If you are interested in learning more about these zones then please refer to our previous article, Building Athlete Profiles. Inside you’ll find John Hellemans’ five-zone system.
++
Gaps & Caps
The targets for Green-Tempo-Red have gaps between them.
Some of these gaps are large, especially the gap between the Tempo & Red Zone.
➡️The Tempo target is set at the border between Zone 3 & 4.
➡️The Red Zone target is set as best 6 minute power/pace.
Depending on athlete fitness, the Tempo target can be sustained for 1-4 hours, or more.
Why such a big gap?
In a word, or two… Energy Management.
All three targets are set conservatively. Rather than nudging intensity upwards, increase session frequency and duration. Take advantage of the conservative targets to roll up more time at a given intensity.
Each target intensity is set high enough to cause a specific adaptation.
✅Do enough to create a small adaptation.
✅Absorb the stress.
✅Repeat.
Picture 1 is a Sample Run Profile showing Zones 1 through 5 and Green-Tempo-Red
Athletes are constantly tempted to nudge intensity up, and give themselves more than they can absorb. Heart rate caps have a role to play in better dosing.
Picture 2 is a Sample Set Of Zones
The top half of Zone 2 and Zone 4 represent metabolic grey zones. As explained in Part One’s videos, they are transition areas. The natural variation in training powers/paces means the physiological nature of the session changes around these areas.
By capping Green Zone efforts at the middle of Zone 2, and Tempo efforts at the middle of Zone 4, we avoid changing the nature of the session.
Using the sample set of zones [Picture 2], the instruction for the athlete would be…
➡️Endurance Effort, use a hard cap of 128 bpm and spend most of your time 115-123 bpm.
➡️Tempo Effort, build to the low 140s, stay under 148 bpm.
Importantly, if power/pace are dropping and the athlete is approaching the heart rate cap then the athlete has given themselves enough stress and can back off, or shut the session down.
Afterwards, the athlete should consider:
❓Was the target set too high?
❓Was there an error relative to conditions? For example, targets should be adjusted downwards in high heat.
❓Was there an error in execution? Fast start, lack of fluids, poor nutrition, frequent brief spiking one (or more) zone higher.
There isn’t always a reason, and that’s OK. The game is compound load over time. There’s no need to overthink it.
++
Real-World Application
A heart rate cap is NOT a target.
The heart rate caps are an early warning system that the workout nature is about to shift. Know the session goals and use heart rate caps to keep from creating strain.
In time, the athlete will need to add Specific Capacity sessions. These sessions will be targeted based on the athlete’s goal event and may fall between the three targets (Green-Tempo-Red).
Athletes will be moving up and down their intensity profiles across the week as they transition from different targets and terrains. This is OK. What I’m encouraging is the avoidance of sitting in the transition zones.
The key thing I want you to remember => Volume Is A Good Explanation
These targets will result more work done and, hopefully, more enjoyment from your program. They will also ensure the General Capacity, and mojo, to perform when it matters.
Picture 3 is the Norwegian Zone Presentation, Discussed in Part One, Velocity Column is Elite Nordic Skiing, HR column based on 200 bpm maximum HR.
++
Zone Allocation
If the #1 Error is training too intensely then the #2 error is too much Tempo and Red Zone work.
Here is a starting point for training intensity allocation.
➡️Force (10%) - Always maintain a Force component in your week. John and I gave you many ideas in the Strength Section [See Endurance Essentials eBook].
➡️Green Zone (80%) - As you build General Capacity you will be able to fit more and more into this allocation (hills, terrain, pace changes). This drives endurance performance.
➡️Tempo & Red Zone (10%) - Use a 9/1 split for Tempo/Red Zone. For a 15-hour week (900 minutes) this implies 9 minutes of Red Zone per week.
Target your intense sessions with precision and intent.
Place these sessions when, and where, you will most benefit from them.
Gains come from getting the 90% right and not wrecking ourselves with the 10%.
Endurance, Strength, Sleep & Nutrition => that’s where the action’s at.
If you seek to compete with athletes one level up from you. Allocate even more to Green Zone & Strength, with an emphasis on Easy training to improve metabolic fitness and increase work capacity. [See My Metaboic Manifesto on Endurance Essentials.]
If the above allocation results in unusual fatigue then assume there’s “hidden intensity” in the program. I discussed where to look, and how to solve, in My Metabolic Manifesto.
Have Fun - Keep It Simple - Persist
++
Notes:
1⃣More information in my video on Decoupling & Duration Curves.
2⃣Stephen Seiler’s presentation on Load, Stress & Strain is excellent.
3⃣For examples of Specific Preparation workouts, see: Core Pace and Race Pace sections.
4⃣Athlete Levels are discussed in article: Three Types of Athlete.
++
You can subscribe to all of my content via the link in my Profile.](https://pbs.twimg.com/media/F97Uip0WsAAPvH3.jpg)
Olivia
Online
Alex
@carrillodeleon
un mallorquín en Alicante.
MALLORCA - ALICANTE
Joined October 2010
1.3K Following
717 Followers
5.4K Posts
En cualquier país de Europa, un Presidente del Gobierno, con la sospecha de la corrupción detrás de él, hubiera dimitido #PedroPresidente
El análisis perfecto de Rafa Nadal sobre el Mallorca
Mi padre
ℹ️ Pedro Schinocca cumplirá un mes de suspensión por dirigirse al árbitro con “actitud agresiva” en el Real Betis - Elche
#ElcheCF #CopaDelRey
La primera cabalgata de mi hija Lucía. Le está encantando ✨ #CabalgataRTVE
Who to follow
David González-Cutre
@davidgcutre
Senior Lecturer in Sport Sciences. Universidad Miguel Hernández de Elche (Spain). Research network https://t.co/OHQ5tsUacz
Manuel MATEO-MARCH
@mmateo_march
(PhD) Sport Scientist | Associate Professor at @cidumh & @UEuropea | @Movistar_Team Academy and cycling lover
Nurifri
@nurirm92
Trabajo y oposito a la vez...
Amante del deporte y de la naturaleza.
Tres puntos que premian el buen trabajo, equipo 👏 Gracias por el apoyo, Elche 🫶
🍾 Este minuto del Elche Club de Fútbol es oro en paño.
🔥 El Elche gana al Oviedo y sigue 'on fire'
🔝 Único equipo, junto a Real Madrid y Barça, que aún no conoce la derrota en #LaLiga
💥 ¡Los de Sarabia están en puestos europeos!
#ElcheRealOviedo
En mi humilde opinión y a pesar de los haters, estamos viviendo algo que tenemos que disfrutar.
Venimos del pagaré trucho, del descenso administrativo por malas gestiones y el cabrón de Tebas.
Lo normal para muchos de nosotros era contar una media de 5k/6k abonados y no bajar a 2b.
Ahora mismo venimos de un ascenso a primera con cifras de abonados escandalosas.
Remodelación del Estadio y alrededores REAL.
Fichando jugadores jovenes pensando en el futuro y no solo en aguantar una temporada.(antes del 31 de agosto XD)
Tenemos a Josan, Affengruber,Bigas, Febas ...
Tenemos al Zamora de la temporada pasada.
Y a Josan
Yo no se vosotros pero nunca me he visto en una de estas y me lo pienso gozar una barbaridad.
MUCHO ELCHE 🤍💚🤍
El VAR no revisa bulos, por eso dejé Twitter; lugar lleno de fanáticos con avatar y verdad opcional que tienen más dedos que neuronas. Eso sí, sin cojones de dar la cara.
A pastar.
📻🎤 Ayer jueves, 9 de mayo, la presidenta de Fundació, Raquel Rosique, acudió al programa de @TeleElx Radio Marca en compañía de @jcEstesoh y @carrillodeleon, para hablar acerca de la Elche Night Race.
➡️ Toda la info en https://t.co/ejpq6clvmh
#elchenightrace #elx #elche
El Club Deportivo Tiro de Pichón Elche vuelve a participar como colaborador oficial en la 2ª Carrera TeleElx 7K Grupo Paredes Automoción – Corre por tu empresa
#elche #elx #tiropichon #carrerateleelxempresas #empresa #running #7kteleelx
https://t.co/XVFjvcbMs0
El Club Deportivo Tiro de Pichón organiza en Elche la primera edición de 'Hyrox Day' https://t.co/FvMc4F2nk2
Esta mañana hemos pasado una jornada lúdica en las instalaciones de Club Deportivo Tiro de Pichón Elche.
Hemos jugado al béisbol ⚾️, pádel 🎾, juegos tradicionales de agua 💧y nos hemos refrescado a su magnífica piscina 🏊🏾♂️ #VacacionesEnPaz
Mercedes Benz CEO retires after 49 years and BMW released this video the moment it was announced.
#SantAntoniIB3 Les Completes fan vibrar, un 16 de gener més, santantoniers i santantonieres a Manacor. Plena a vessar, gairebé 1.500 persones a la parròquia de la Mare de Déu dels Dolors canten a ple pulmó els goigs al patró dels animals
➡️ https://t.co/yHJgazihdk
Fallece Xavier Cabotà, impulsor de Maioris y gran directivo deportivo https://t.co/cnjyW0ocHU
📣 Hem començat el dia amb una gran notícia ‼️
El Consell de Govern d’avui ha autoritzat la Universitat de les Illes Balears a impartir els estudis oficials del grau en Ciències de l’Activitat Física i l’Esport, a partir del curs 2024-2025.
Cada dia més a prop‼️
La #ElcheNightRace abre sus inscripciones con el objetivo de superar los 3.000 corredores. #Elche #Running #TeleElx #NocturnaIlicitana @jcEstesoh
https://t.co/45IC1Z3TCP
Zone Application & Allocation
Part Two of Zone Basics
In Part One [Quoted Below], I explained how to determine three target intensities:
1⃣Green Zone
2⃣Tempo
3⃣Red Zone
Across those targets I explained five intensity zones:
1⃣Easy
2⃣Steady
3⃣Moderately-Hard
4⃣Hard
5⃣Very Hard
If you are interested in learning more about these zones then please refer to our previous article, Building Athlete Profiles. Inside you’ll find John Hellemans’ five-zone system.
++
Gaps & Caps
The targets for Green-Tempo-Red have gaps between them.
Some of these gaps are large, especially the gap between the Tempo & Red Zone.
➡️The Tempo target is set at the border between Zone 3 & 4.
➡️The Red Zone target is set as best 6 minute power/pace.
Depending on athlete fitness, the Tempo target can be sustained for 1-4 hours, or more.
Why such a big gap?
In a word, or two… Energy Management.
All three targets are set conservatively. Rather than nudging intensity upwards, increase session frequency and duration. Take advantage of the conservative targets to roll up more time at a given intensity.
Each target intensity is set high enough to cause a specific adaptation.
✅Do enough to create a small adaptation.
✅Absorb the stress.
✅Repeat.
Picture 1 is a Sample Run Profile showing Zones 1 through 5 and Green-Tempo-Red
Athletes are constantly tempted to nudge intensity up, and give themselves more than they can absorb. Heart rate caps have a role to play in better dosing.
Picture 2 is a Sample Set Of Zones
The top half of Zone 2 and Zone 4 represent metabolic grey zones. As explained in Part One’s videos, they are transition areas. The natural variation in training powers/paces means the physiological nature of the session changes around these areas.
By capping Green Zone efforts at the middle of Zone 2, and Tempo efforts at the middle of Zone 4, we avoid changing the nature of the session.
Using the sample set of zones [Picture 2], the instruction for the athlete would be…
➡️Endurance Effort, use a hard cap of 128 bpm and spend most of your time 115-123 bpm.
➡️Tempo Effort, build to the low 140s, stay under 148 bpm.
Importantly, if power/pace are dropping and the athlete is approaching the heart rate cap then the athlete has given themselves enough stress and can back off, or shut the session down.
Afterwards, the athlete should consider:
❓Was the target set too high?
❓Was there an error relative to conditions? For example, targets should be adjusted downwards in high heat.
❓Was there an error in execution? Fast start, lack of fluids, poor nutrition, frequent brief spiking one (or more) zone higher.
There isn’t always a reason, and that’s OK. The game is compound load over time. There’s no need to overthink it.
++
Real-World Application
A heart rate cap is NOT a target.
The heart rate caps are an early warning system that the workout nature is about to shift. Know the session goals and use heart rate caps to keep from creating strain.
In time, the athlete will need to add Specific Capacity sessions. These sessions will be targeted based on the athlete’s goal event and may fall between the three targets (Green-Tempo-Red).
Athletes will be moving up and down their intensity profiles across the week as they transition from different targets and terrains. This is OK. What I’m encouraging is the avoidance of sitting in the transition zones.
The key thing I want you to remember => Volume Is A Good Explanation
These targets will result more work done and, hopefully, more enjoyment from your program. They will also ensure the General Capacity, and mojo, to perform when it matters.
Picture 3 is the Norwegian Zone Presentation, Discussed in Part One, Velocity Column is Elite Nordic Skiing, HR column based on 200 bpm maximum HR.
++
Zone Allocation
If the #1 Error is training too intensely then the #2 error is too much Tempo and Red Zone work.
Here is a starting point for training intensity allocation.
➡️Force (10%) - Always maintain a Force component in your week. John and I gave you many ideas in the Strength Section [See Endurance Essentials eBook].
➡️Green Zone (80%) - As you build General Capacity you will be able to fit more and more into this allocation (hills, terrain, pace changes). This drives endurance performance.
➡️Tempo & Red Zone (10%) - Use a 9/1 split for Tempo/Red Zone. For a 15-hour week (900 minutes) this implies 9 minutes of Red Zone per week.
Target your intense sessions with precision and intent.
Place these sessions when, and where, you will most benefit from them.
Gains come from getting the 90% right and not wrecking ourselves with the 10%.
Endurance, Strength, Sleep & Nutrition => that’s where the action’s at.
If you seek to compete with athletes one level up from you. Allocate even more to Green Zone & Strength, with an emphasis on Easy training to improve metabolic fitness and increase work capacity. [See My Metaboic Manifesto on Endurance Essentials.]
If the above allocation results in unusual fatigue then assume there’s “hidden intensity” in the program. I discussed where to look, and how to solve, in My Metabolic Manifesto.
Have Fun - Keep It Simple - Persist
++
Notes:
1⃣More information in my video on Decoupling & Duration Curves.
2⃣Stephen Seiler’s presentation on Load, Stress & Strain is excellent.
3⃣For examples of Specific Preparation workouts, see: Core Pace and Race Pace sections.
4⃣Athlete Levels are discussed in article: Three Types of Athlete.
++
You can subscribe to all of my content via the link in my Profile.
![feelthebyrn1's tweet photo. Zone Application & Allocation
Part Two of Zone Basics
In Part One [Quoted Below], I explained how to determine three target intensities:
1⃣Green Zone
2⃣Tempo
3⃣Red Zone
Across those targets I explained five intensity zones:
1⃣Easy
2⃣Steady
3⃣Moderately-Hard
4⃣Hard
5⃣Very Hard
If you are interested in learning more about these zones then please refer to our previous article, Building Athlete Profiles. Inside you’ll find John Hellemans’ five-zone system.
++
Gaps & Caps
The targets for Green-Tempo-Red have gaps between them.
Some of these gaps are large, especially the gap between the Tempo & Red Zone.
➡️The Tempo target is set at the border between Zone 3 & 4.
➡️The Red Zone target is set as best 6 minute power/pace.
Depending on athlete fitness, the Tempo target can be sustained for 1-4 hours, or more.
Why such a big gap?
In a word, or two… Energy Management.
All three targets are set conservatively. Rather than nudging intensity upwards, increase session frequency and duration. Take advantage of the conservative targets to roll up more time at a given intensity.
Each target intensity is set high enough to cause a specific adaptation.
✅Do enough to create a small adaptation.
✅Absorb the stress.
✅Repeat.
Picture 1 is a Sample Run Profile showing Zones 1 through 5 and Green-Tempo-Red
Athletes are constantly tempted to nudge intensity up, and give themselves more than they can absorb. Heart rate caps have a role to play in better dosing.
Picture 2 is a Sample Set Of Zones
The top half of Zone 2 and Zone 4 represent metabolic grey zones. As explained in Part One’s videos, they are transition areas. The natural variation in training powers/paces means the physiological nature of the session changes around these areas.
By capping Green Zone efforts at the middle of Zone 2, and Tempo efforts at the middle of Zone 4, we avoid changing the nature of the session.
Using the sample set of zones [Picture 2], the instruction for the athlete would be…
➡️Endurance Effort, use a hard cap of 128 bpm and spend most of your time 115-123 bpm.
➡️Tempo Effort, build to the low 140s, stay under 148 bpm.
Importantly, if power/pace are dropping and the athlete is approaching the heart rate cap then the athlete has given themselves enough stress and can back off, or shut the session down.
Afterwards, the athlete should consider:
❓Was the target set too high?
❓Was there an error relative to conditions? For example, targets should be adjusted downwards in high heat.
❓Was there an error in execution? Fast start, lack of fluids, poor nutrition, frequent brief spiking one (or more) zone higher.
There isn’t always a reason, and that’s OK. The game is compound load over time. There’s no need to overthink it.
++
Real-World Application
A heart rate cap is NOT a target.
The heart rate caps are an early warning system that the workout nature is about to shift. Know the session goals and use heart rate caps to keep from creating strain.
In time, the athlete will need to add Specific Capacity sessions. These sessions will be targeted based on the athlete’s goal event and may fall between the three targets (Green-Tempo-Red).
Athletes will be moving up and down their intensity profiles across the week as they transition from different targets and terrains. This is OK. What I’m encouraging is the avoidance of sitting in the transition zones.
The key thing I want you to remember => Volume Is A Good Explanation
These targets will result more work done and, hopefully, more enjoyment from your program. They will also ensure the General Capacity, and mojo, to perform when it matters.
Picture 3 is the Norwegian Zone Presentation, Discussed in Part One, Velocity Column is Elite Nordic Skiing, HR column based on 200 bpm maximum HR.
++
Zone Allocation
If the #1 Error is training too intensely then the #2 error is too much Tempo and Red Zone work.
Here is a starting point for training intensity allocation.
➡️Force (10%) - Always maintain a Force component in your week. John and I gave you many ideas in the Strength Section [See Endurance Essentials eBook].
➡️Green Zone (80%) - As you build General Capacity you will be able to fit more and more into this allocation (hills, terrain, pace changes). This drives endurance performance.
➡️Tempo & Red Zone (10%) - Use a 9/1 split for Tempo/Red Zone. For a 15-hour week (900 minutes) this implies 9 minutes of Red Zone per week.
Target your intense sessions with precision and intent.
Place these sessions when, and where, you will most benefit from them.
Gains come from getting the 90% right and not wrecking ourselves with the 10%.
Endurance, Strength, Sleep & Nutrition => that’s where the action’s at.
If you seek to compete with athletes one level up from you. Allocate even more to Green Zone & Strength, with an emphasis on Easy training to improve metabolic fitness and increase work capacity. [See My Metaboic Manifesto on Endurance Essentials.]
If the above allocation results in unusual fatigue then assume there’s “hidden intensity” in the program. I discussed where to look, and how to solve, in My Metabolic Manifesto.
Have Fun - Keep It Simple - Persist
++
Notes:
1⃣More information in my video on Decoupling & Duration Curves.
2⃣Stephen Seiler’s presentation on Load, Stress & Strain is excellent.
3⃣For examples of Specific Preparation workouts, see: Core Pace and Race Pace sections.
4⃣Athlete Levels are discussed in article: Three Types of Athlete.
++
You can subscribe to all of my content via the link in my Profile.](https://pbs.twimg.com/media/F97Uip7WAAA3fLm.jpg)
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