
The Extramilest Podcast
by Floris Gierman
Is this your podcast?Insights from recent episode analysis
Audience Interest
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Insights are generated by CastFox AI using publicly available data, episode content, and proprietary models.
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Total monthly reach
Estimated from 47 chart positions in 47 markets.
By chart position
- 🇬🇧GB · Running#19300K to 1M
- 🇺🇸US · Running#30100K to 300K
- 🇨🇦CA · Running#37100K to 300K
- 🇩🇪DE · Running#50100K to 300K
- 🇦🇺AU · Running#6630K to 100K
- Per-Episode Audience
Est. listeners per new episode within ~30 days
851K to 2.6M🎙 ~2x weekly·100 episodes·Last published 2d ago - Monthly Reach
Unique listeners across all episodes (30 days)
1.7M to 5.3M🇬🇧19%🇮🇳15%🇺🇸6%+44 more - Active Followers
Loyal subscribers who consistently listen
510K to 1.6M
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—
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* Data sourced directly from platform APIs and aggregated hourly across all major podcast directories.
On the show
From 18 epsHost
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Recent episodes
#136: How Sleeping Better Can Make You a Faster Runner
Sep 1, 2026
Unknown duration
#135: Running Injury Specialist's Guide to Treating Common Injuries
Aug 21, 2026
Unknown duration
#134: How a 300-Pound Man Became a Marathoner and Nike Sponsored Athlete
Aug 11, 2026
Unknown duration
#133: What I Learned Recently From The Top 1% of Runners
Jul 18, 2026
1h 01m 34s
#132: Rachel Entrekin's Advice to Race Faster, For Non-Elites
Jul 10, 2026
59m 13s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 9/1/26 | #136: How Sleeping Better Can Make You a Faster Runner | Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com Can better sleep make you a faster runner? Chu Zhu is a sleep expert who's worked with Tour de France winners, Olympic athletes, and elite endurance performers. He's also a runner, swimmer, mountaineer, and founder of Somnus Lab. We dive into one of the most overlooked aspects of performance: sleep, one of the key areas I've been focusing to optimize my health. You'll get a lot out of this one. We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest Watch the full video on YouTube Topics covered: 0:00 — Can better sleep help you run faster? 2:00 — Heavenly Heat Saunas sponsorship 3:11 — Why sleep is an underrated performance tool 5:53 — Seeing sleep and recovery as training 6:39 — What happens when athletes don't sleep enough 9:46 — Why sleep is a 24-hour process 13:39 — The biggest levers for improving sleep quality 17:27 — What an ideal sleep week looks like 19:34 — How late-night training affects sleep 22:28 — How better sleep can improve running performance 24:57 — Floris' first marathon on very little sleep 25:50 — Chu's personal shift in how he views recovery 27:50 — Why temperature is such a powerful sleep lever 30:43 — How body temperature changes through the night 32:24 — Building Somnus Lab and developing sleep cooling mats 35:24 — Testing cooling mattresses with athletes and users 38:18 — The future vision for Somnus Lab 40:49 — Chu's real-life sleep routine 45:58 — Naps and sleep cycles strategy 52:04 — Food timing and its impact on sleep 53:25 — The one sleep habit every runner should improve 55:46 — How chronotypes change 57:14 — Where to find Chu and Somnus Lab 57:54 — How to become a stronger, healthier, happier athlete 1:00:10 — Chu's future adventure goals 1:01:52 — Closing thoughts Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I may earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items and buy/research them that way. FIND CHU: ► Substack: https://zhuchu.substack.com/ LINKS & TOOLS MENTIONED ► Somnus Lab (get 10% off): https://somnuslab.com ► Somnus Lab Instagram: https://www.instagram.com/somnuslab/ YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs ► Instagram: https://www.instagram.com/florisgierman ► Podcast: https://extramilest.com/podcast ► Strava: https://www.strava.com/athletes/1329785 ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com We're running Back to Basics 30 right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest | — | ||||||
| 8/21/26 | #135: Running Injury Specialist's Guide to Treating Common Injuries | Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow Mandy Wainfan is a sports medicine chiropractor who specializes in running injuries. In this episode Mandy shares how runners can recover from Plantar Fasciitis, Achilles pain, IT Band Syndrome, Runner's Knee, and Hamstring injuries. She also explains how strength training can help you recover faster, prevent future injuries, and return to running stronger. Watch the full video on YouTube Topics covered: 00:00 — Running injuries: What works and what doesn't 01:45 — Most common running injuries 02:46 — How to safely work through an injury 08:28 — Understanding and treating plantar fasciitis 14:20 — Practical steps for recovering from plantar fasciitis 19:17 — How much pain is acceptable during rehab? 20:14 — The mental side of injury recovery 23:53 — What to do when treatment is not working 25:20 — Nutrition, under-fueling, and injury risk 28:35 — Understanding Achilles injuries 30:20 — Precision Fuel & Hydration Sponsor 31:32 — How to recover from Achilles injuries 32:34 — Isometric exercises for tendon recovery 40:21 — Massage and soft-tissue work 42:00 — Barefoot training: benefits and risks 44:55 — Understanding and treating IT band syndrome 49:35 — How to offload the knee 51:51 — Runner's knee and patellar tendinitis 53:32 — Strength-training essentials for runners 1:00:19 — How beginners can start strength training 1:02:39 — Back, hamstring, and nerve-related pain 1:08:15 — Safely returning after a hamstring injury 1:10:44 — When surgery may be necessary 1:13:27 — Advice Mandy would give to her younger self 1:16:30 — The nervous system's role in pain 1:18:32 — Simple ways to reduce injury risk 1:20:36 — Mandy's resources and telehealth services 1:22:55 — How to become a stronger, healthier & happier runner 1:24:42 — Closing thoughts Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. RESOURCES: ► Performance Place Sports Care & Chiropractic Youtube: https://www.youtube.com/@Performance-Place-chiropractor ► Performance Place website: https://www.p2sportscare.com ► Performance Place Contact Form: https://www.p2sportscare.com/contact-form ► Performance Place Resources (eBooks & Webinars): https://www.p2sportscare.com/resources LINKS & TOOLS MENTIONED ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Instagram: https://www.instagram.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Extramilest Website: https://extramilest.com ► Path Projects Website: https://pathprojects.com ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. Join my running coaching program and transform your running and health in 60 days: https://www.skool.com/personalbest. | — | ||||||
| 8/11/26 | #134: How a 300-Pound Man Became a Marathoner and Nike Sponsored Athlete | Thanks to Bear Mattress for sponsoring this video. Visit https://www.bearmattress.com/floris and use code FLORIS to get 40% off your Bear mattress. Charlie Rocket went from barely being able to run for two minutes and weighing 300 pounds with a brain tumor, to completing five marathons, an Ironman, biking across America, and becoming a Nike athlete. Charlie transformed his life through running, optimism, and what he calls a "Winning Streak" mindset. Learn how to turn setbacks into momentum, reinvent yourself, find joy in training, and believe in possibilities that seem impossible. Watch the full video on YouTube Topics covered: 00:00 — Charlie Rocket's incredible transformation story 02:01 — The Delusional Optimist 07:40 — From 300 pounds to the cover of Runner's World 12:20 — How a brain tumor changed his life 14:25 — Becoming a Nike athlete against all odds 17:01 — Advice for anyone starting from rock bottom 21:50 — How to manifest the person you want to become 26:17 — How to regain control when life goes wrong 33:28 — Surrounding yourself with the right people 37:15 — Bear Mattress sponsorship 38:29 — Success stories from my PB running coaching program 39:02 — Charlie's unconventional Ironman training 43:33 — Finding a training style that works for you 48:43 — Why endurance sports are about memories 53:15 — Charlie Rocket's book, Winning Streak 58:10 — How Charlie became @Charlie 1:00:02 — The 10-minute Winning Streak Walk 1:03:58 — What advice Charlie would give his younger self 1:05:53 — Strategies to kickstart momentum 1:07:07 — Why you should tell people your biggest dreams 1:13:10 — How to become a stronger, healthier & happier runner 1:16:30 — Where to find Charlie 1:16:55 — Charlie's final thoughts and next chapter Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. FIND CHARLIE HERE: ► INSTAGRAM: https://www.instagram.com/charlie/ LINKS & TOOLS MENTIONED ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs ► Bear Mattress (40% off) with code FLORIS: https://www.bearmattress.com/floris YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Instagram: https://www.instagram.com/florisgierman ► Podcast: https://extramilest.com/podcast ► Strava: https://www.strava.com/athletes/1329785 ► Extramilest Website: https://extramilest.com ► Path Projects Website: https://pathprojects.com ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. Join my running coaching program and transform your running and health in 60 days: https://www.skool.com/personalbest. | — | ||||||
| 7/18/26 | mindset lessonstraining lessons+5 | — | — | — | runningcoaching+5 | Precision Fuel & HydrationCODE | 1h 01m 34s | ||
| 7/10/26 | running advicemindset for runners+4 | Rachel Entrekin | — | — | race fasterrecreational runners+6 | Precision Fuel & Hydrationextramilestshow | 59m 13s | ||
| 6/26/26 | marathon trainingultramarathons+5 | Ian Sharman | — | — | marathonultramarathon+7 | Precision Fuel & Hydrationextramilestshow | 1h 30m 41s | ||
| 6/19/26 | mental side of runningtraining mindset+4 | Molly Seidel | — | — | runningmental toughness+5 | Precision Fuel & Hydration15% off | 1h 14m 10s | ||
| 6/12/26 | runninglow heart rate training+3 | Katja | — | — | half marathonrunning community+3 | Precision Fuel & Hydration15% off | 1h 16m 58s | ||
| 6/5/26 | race anxietymental health+3 | Jude Brewer | — | — | race nervesanxiety+5 | Precision Fuel & HydrationN/A | 1h 19m 54s | ||
| 5/15/26 | running advicetraining routines+3 | Jakob Ingebrigtsen | — | — | Jakob Ingebrigtsenrunning+5 | Heavenly Heat SaunasFLO | 50m 49s | ||
Want analysis for the episodes below?Free for Pro Submit a request, we'll have your selected episodes analyzed within an hour. Free, at no cost to you, for Pro users. | |||||||||
| 5/1/26 | low heart rate trainingrecovery+3 | Albert Shank | — | Grand Canyon | low heart rate trainingZone 2 running+3 | Somnus LabFLO | 1h 34m 08s | ||
| 4/24/26 | marathon trainingrunning longevity+4 | Sara Hall | — | — | marathonrunning advice+4 | Heavenly Heat SaunasFLO | 1h 18m 21s | ||
| 4/17/26 | strength traininginjury prevention+3 | Ryan Hall | — | — | strength trainingtrail running+3 | Heavenly Heat SaunasFLO | 1h 29m 21s | ||
| 4/1/26 | mental toughnessrunning consistency+3 | Kerry Ward | — | — | runningmental strength+3 | LMNTflo | 1h 33m 12s | ||
| 3/27/26 | Zone 2 trainingVO₂ max myths+4 | Scott Johnston | YouTube | — | Zone 2 trainingVO₂ max+5 | Bear MattressFloris | 1h 31m 28s | ||
| 2/28/26 | aerobic developmentthresholds+3 | Scott Johnston | Training for the Uphill Athlete | — | aerobic engineendurance athlete+3 | LMNTFLO | 1h 13m 26s | ||
| 2/1/26 | stress managementrunning performance+4 | Dr Kasim Al-Mashat | — | — | stressrunning+5 | LMNTFLO | 1h 25m 06s | ||
| 1/24/26 | mental strategiesrunning+4 | Jeff Pelletier | Running Breakthroughs | Badwater 135 | mental strategiesrunning+5 | LMNTFLO | 1h 06m 26s | ||
| 12/21/25 | runningmarathon training+3 | Susan Bayes | Running Breakthroughs | YouTube | Couch to 5Kmarathon+5 | LMNTFLO | 1h 09m 39s | ||
| 12/14/25 | overtrainingnutrition+4 | Dr Phil Maffetone | Path ProjectsYouTube+1 | — | overtrainingnutrition+5 | — | 1h 22m 10s | ||
| 12/8/25 | running breakthroughsheart rate training+3 | — | — | — | runningbreakthroughs+5 | — | 40m 22s | ||
| 11/30/25 | #115: From Overweight to 19 Marathons in 4 Years (Age 50-54) with Chris Neil | Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. "I was in absolutely no shape to do any running. It was brutal. I could barely hang on for 20, 25 minutes of just walking at a decent clip." - Chris Neil Chris Neal went from overweight and barely able to walk 25 minutes on a treadmill at age 50, to completing 19 marathons in just 4 years. At 54, he's running all World Marathon Majors. He lost 30 pounds, quit drinking, and transformed his life. As a member of our Personal Best Running Coaching Program for 2.5 years, Chris built the structure, community, and guidance he needed to succeed. Learn more at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/MICsUjvaaYU CHAPTERS: 0:00 - He Could Barely Walk 25 Minutes 01:31 - My Book "Running Breakthroughs" is Now Available! 02:06 - LMNT Sponsorship 03:10 - From Drinking Daily to 19 Marathons 04:00 - Overweight & Out of Shape at Age 50 06:28 - Lost 30 Pounds in 6 Months 07:24 - The Injury Cycle That Plagued Him for Years 08:50 - "I Want the Golden Years to Be Golden" 10:14 - Best Advice for Out-of-Shape Beginners 12:14 - When He Decided to Race His First Marathon 13:28 - Training for Phoenix With Zero Structure 14:04 - Meeting Tommy Rivers & Ashley Paulson 15:30 - Mile 19: The Wall That Destroyed Him 23:00 - Why He Joined a Coaching Program 23:41 - From 4:55 to 3:57: His Breakthrough Race 26:41 - Running All 6 World Majors in One Year 30:25 - How to Get Into Sold-Out Marathons 38:07 - His #1 Recovery Secret: Daily Naps 45:09 - Quitting Alcohol & Finding a New Addiction 52:52 - "The Body is Amazing If You Give It a Chance" LINKS & TOOLS MENTIONED ► Donate to Organization for Autism Research (OAR) and the Run for Autism Team: https://support.researchautism.org/2026London/ChrisNeil ► Buy my book Running Breakthroughs and get amazing book bonuses: https://florisgierman.com ► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs ► Join the Personal Best Running Coaching Program: https://www.pbprogram.com/ FIND CHRIS NEIL: ► Strava: https://www.strava.com/athletes/30078230 ► Instagram: https://www.instagram.com/seechrisrunmore YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► My Personal Best Running Coaching Program: https://www.pbprogram.com/ ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest: https://extramilest.com/ ► Path Projects: https://pathprojects.com/flo ► Podcast: https://extramilest.com/podcast/ Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT | — | ||||||
| 11/27/25 | #114: Unstuck Your Running With Lawrence van Lingen (Round 2) | Round 1 with movement specialist Lawrence van Lingen changed thousands of runners' lives. In this new conversation, we explore how runners get unstuck, how breath creates instant change, and how elite performers use awareness and play to find breakthroughs. Lawrence wrote an incredible foreword for my new book Running Breakthroughs that just launched. It's available as audiobook, hardcover, paperback and ebook on my site https://florisgierman.com (with bonuses and bundles) and Amazon worldwide (https://geni.us/running-breakthroughs) Watch this full video on YouTube: https://youtu.be/QSv1bEWjepE CHAPTERS: 0:00 - Unstuck your running 2:53 - From performance to presence: finding flow 4:23 - Running Breakthroughs update 6:05 - How Lawrence's approach has changed over time 11:00 - How personal experiences shape growth and perspective 13:50 - Why different tools work for different people 15:33 - Letting go of performance pressure 20:50 - Staying present and enjoying the journey 23:34 - Practical breathwork for runners 29:54 - Breath holds and safety awareness 40:48 - Stress, recovery, and nervous system balance 47:29 - Visualization and building belief 50:34 - Intuition and trusting decisions 56:44 - Adapting to change and modern life 59:07 - What the Flow Rope is and why it matters 1:03:14 - Strengthening the feet and movement mechanics 1:11:53 - Rediscovering flow and vulnerability 1:16:06 - Happy hip hack 1:18:10 - Where to find Lawrence 1:19:21 - Closing Thoughts LINKS & TOOLS MENTIONED ► Buy my book Running Breakthroughs and get amazing book bonuses: https://florisgierman.com ► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs ► Path Projects: https://pathprojects.com/ ► My First Episode with Lawrence: https://youtu.be/zDJrNa-tO8c ► Buy a Flow Rope - https://innerunnerstore.myshopify.com/ ► Lawrence Community Membership: https://www.lawrencevanlingen.com/store ► Video Transform Your Feet with These Rehab Exercises, The Beginning: https://youtu.be/B7aUinIxeF0 ► Video The Happy Hip Hack for Better Running & Balanced Movement: https://youtu.be/vOdqpJjDH_A ► Video Basic Crawling Patters: https://youtu.be/rz-wjcjYUOI FIND LAWRENCE VAN LINGEN ► Website: https://www.lawrencevanlingen.com/ ► Instagram: https://www.instagram.com/lawrencevanlingen/ ► Youtube: https://www.youtube.com/@LawrencevanLingen YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► My Personal Best Running Coaching Program: https://www.pbprogram.com/ ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest: https://extramilest.com/ ► Path Projects: https://pathprojects.com/flo ► Podcast: https://extramilest.com/podcast/ Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT | — | ||||||
| 11/20/25 | #113: How to Finish Every Race Strong | Marathon Tips from My Sister's First Marathon | My new book Running Breakthroughs just launched and is available as audiobook, hardcover, paperback and ebook. Get incredible Book Launch Bonuses when you order now at https://florisgierman.com I sat down with my sister Janneke to reflect on her journey from being injury-prone and inconsistent to running her first marathon with a 5 minute negative split in 3:53 (1:59 first half, 1:54 second half). We discuss how to run a negative split, finish a race strong every time, low HR training, self belief and more. Watch this full video on YouTube: https://youtu.be/-0S3QjiqZi8 CHAPTERS: 0:00 – Finish Strong: Janneke's first marathon lessons 0:55 – Running Breakthroughs book is out NOW! 02:39 – My favorite running apparel by Path Projects 3:24 – Introducing Janneke & Amsterdam Marathon check-in 6:05 – Low heart rate training and building consistency 8:13 – How Janneke overcame injuries 10:47 – Tips for runners struggling with slow easy runs 11:27 – How Janneke noticed progress 13:40 – Building confidence through longer runs 15:18 – Finding rhythm and consistency 16:25 – How to stay motivated on tough days 19:23 – Growing up in a running family 23:00 – How to dial in your race day nutrition 24:00 – Fueling and hydration: training vs. race day 25:21 – Race plan: pacing, heart rate, and goals 30:47 – Halfway point reflections (21K mark) 33:11 – How music can boost performance 34:05 – Breaking the marathon into 3 parts 39:03 – Nutrition strategy during the race 40:23 – Emotions in the final stretch 44:10 – Facing pre-race nerves and fears 48:51 – Planning the next marathon 50:01 – Reflections on patience, balance, and growth 52:57 – Closing thoughts and how to be a stronger, happier, & stronger athlete LINKS & TOOLS MENTIONED ► Buy Running Breakthroughs Book and get amazing Book Launch bonuses: https://florisgierman.com ► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs ► Heart Rate Calculator: https://extramilest.com/hr-calculator ► PB Program: https://pbprogram.com ► Eliud Kipchoge episode: https://youtu.be/7E6TNeoOC3Y ► Courtney Dauwalter episode: https://youtu.be/OTgwIEAN3B4 ► Dr. Phil Maffetone episode: https://youtu.be/_TPrenWWK9U ► Dr. Stephen Seiler episode: https://youtu.be/dxODgYXOO7w YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest: https://extramilest.com/ ► Path Projects: https://pathprojects.com/flo ► Podcast: https://extramilest.com/podcast/ Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT | — | ||||||
| 11/14/25 | #112: How to Find Your Ideal Heart Rate Zones (Step-by-Step Guide) | Very excited to announce that my new book Running Breakthroughs is available now as audiobook, hardcover, paperback and ebook. Get incredible Book Launch Bonuses when you order now at https://florisgierman.com ! Getting your heart rate zones wrong can stall progress or worse, lead to burnout and injury. In this video, I walk you step-by-step through 6 ways to set your HR zones correctly, who it's for, pros and cons and troubleshooting tips. We compare each calculation from MAF Method, Zone 2, Karvonen and more. This is a deep dive that hopefully answers many questions about how to find your ideal training zone on the day to day basis. Watch this full video on YouTube: https://youtu.be/1AxKtpNXl8E CHAPTERS: 0:00 – Get Your Heart-Rate Zones Right: Methods That Actually Work 0:27 – I wrote a book, it's available now! 1:41 – Method 1: The Talk Test 3:26 – Talk Test: Troubleshooting 4:11 – Talk test: Advantages and limitations 4:56 – Method 2: Nasal Breathing 5:29 – Andrew Huberman on Nasal Breathing 7:36 – Nasal Breathing: Advantages and Limitations 8:11 – Method 3: The MAF Method (180 Formula) 11:00 – MAF Method: Troubleshooting 11:48 – MAF Method: Advantages and limitations 12:40 – Method 4: Zone Training by % of Max HR 14:45 – % Max HR method: who this method works best for 15:41 – % Max HR method: Advantages and limitations 16:16 – Method 5: Karvonen Formula (Heart Rate Reserve Method) 17:04 – HR calculator on extramilest.com 20:04 – Method 6: Laboratory Testing 22:17 – Lab Testing: Advantages and limitations 24:08 – Lab Testing: James' ultra training 25:58 – About my new book Running Breakthroughs 27:16 – Closing thoughts LINKS & TOOLS MENTIONED ► Buy Running Breakthroughs Book and get amazing Book Launch bonuses: https://florisgierman.com ► Buy my book on Amazon - https://geni.us/running-breakthroughs ► Buy my book Barnes and Nobles - https://geni.us/runningbreakthroughs ► Heart Rate Calculator: https://extramilest.com/hr-calculator ► PB Program: https://pbprogram.com YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest: https://extramilest.com/ ► Path Projects: https://pathprojects.com/flo ► Podcast: https://extramilest.com/podcast/ Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT | — | ||||||
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Chart history for The Extramilest Podcast
Peaked at #4 in India, top 10 in 5 of 50 tracked markets, currently #4 in India.
| Market | Genre | Peak | Current | Trend |
|---|---|---|---|---|
| India | — | #4 | #4 | — |
| GR | — | #5 | #5 | — |
| HU | — | #7 | #7 | — |
| SA | — | #9 | #9 | — |
| PH | — | #9 | #9 | — |
| IS | — | #11 | #11 | — |
| PL | — | #13 | #13 | — |
| IL | — | #14 | #14 | — |
| Denmark | — | #15 | #15 | — |
| Mexico | — | #15 | #15 | — |
| CZ | — | #16 | #16 | — |
| United Kingdom | — | #19 | #19 | — |
| TW | — | #22 | #22 | — |
| RO | — | #25 | #25 | — |
| TR | — | #27 | #27 | — |
| SG | — | #28 | #28 | — |
| MY | — | #28 | #28 | — |
| PT | — | #29 | #29 | — |
| United States | — | #30 | #30 | — |
| AE | — | #30 | #30 | — |
Chart Positions
50 placements across 47 markets.
Chart Positions
50 placements across 47 markets.