About this episode

Dr Mike T. Nelson discusses the effectiveness of Zone 3 cardio over Zone 2 and shares insights on various fitness topics.

Dr Mike T. Nelson returns to set the fitness industry ablaze with the claim that Zone 2 cardio is overrated and not particularly effective for most people. Mike goes into detail on: Why he feels Zone 3 cardio is substantially more effective and efficient than Zone 2 What the evidence and research says about Zone 2 and Zone 3 The cardiovascular adaptations actually happening in Zone 2 and Zone 3 What Zone 3 cardio should look and feel like Mike’s 6-minute Zone 3 training protocol Why step count is still important Should most lifters worry about the interference effect Mike’s thoughts on The Enhanced Games Does high-dose creatine help when sleep deprived And much more Instagram: @drmiketnelson CHAPTERS 00:50 Why Skip Zone 2 02:42 Zone 3 For Lifters 05:01 General Population Reality 06:42 Elite Athlete Context 12:02 Is Zone 2 Still Useful 15:18 Walking, Steps, and Longevity 23:30 Zone 3 Talk Test 26:56 The 6-Minute Protocol 27:52 VO2 Max Interval Planning 29:15 Pacing and RPE 32:37 Interference Effect Basics 35:46 Women and Cardio Myths 41:25 Intensity vs Adaptations 44:35 The Enhanced Games Debate 53:27 Creatine for Sleep Loss SUPPORT THE SHOW If this episode helped you better…

People in this episode

Host: Andrew Coates

Guest: Dr Mike T. Nelson

Topics covered

• Zone 2 cardio
• Zone 3 cardio
• cardiovascular adaptations
• fitness industry
• training protocols
• creatine
• interference effect

Keywords

• Zone 2
• Zone 3
• cardio
• fitness
• creatine
• training protocol
• interference effect
• VO2 Max
• adaptations

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