APH-2025-066

Intention:

This was another educational session. The task of trying to figure out the matrix of “cadence” (time to complete a single rep), load (resistance), and pace (reps / min) for an endless number of exercises to culminate in a given heart rate zone is … well, endless.

The lesson today was, then, to focus on sensation. Sure, I could check back in with my Morpheus HRM, as I often did. However, I’ve had a cold-like funk hanging around for a while, so even other stable metrics like bike RPMs were a bit off.

What is “Zone 2” supposed to feel like, internally? Often this is described as a “conversational pace.” That’s not helpful if I’m not talking, particularly because I’m trying to breath through my nose.

Alternatively, we can describe it as “this sucks, but it isn’t getting any worse.”

Warm Up:

• Hip CARs, 3 x 5 / side
• Spine CARs, 3 x 5
• PAIL/RAIL Hip Internal Rotation
• PAIL/RAIL Hip External Rotation

Work:

• 10-20-30-40-50 each:

  • Bike Calories
  • Headcutters (25# KB)

Support:

• Incline Walk x 5 min

Results:

• Austin: 35:29 (147 avg. HR)

Resource:

• Ollin BJJ Support, Aerobic Session 13