APH-2025-043

Energy System: Endurance

Difficulty: Cultivation

Intention:

I had to resist the urge to not do this session “for time.” I still logged the data because it might be useful for later reference to compare efficiency — something like cals / minute / heart rate.

I felt like a kept a 3-3 nasal breath (or slightly shorter) most of the time, but I could feel my heart rate ramping up during the bike segments. The average posted at the end is misleading since my watch wasn’t sticking to my wrist for a good chunk in the middle.

~140 is where I should have been, but in reality 40% of the session was ~150, not much over, but it still emphasized the point trying to be made with this program. Fighters want to go hard, and often miss the mark when building low-intensity volume.

Warm Up:

5 minutes easy banded “ski erg”

Hip CARs, 2 x 5 (each side)

PAIL/RAIL Knee External Rotation (each side)

Work:

10-20-30-40-50:

• Bike Calories
• Air Squat

Then,

5 minutes easy banded “ski erg”

Results:

Austin:

• Bike + Squat [27:25, 135 bpm avg.]

Reference:

• Ollin BJJ Support, Aerobic 01