Adjusting cardio in PB1 Gen 2

Training Q&A [Moderated]
1

Hi Docs,

Currently running week 2 of PB1 Gen 2. I’m limited to two 30 minute cardio sessions per week because life. My primary goals for the next year are strength and hypertrophy. I am not concerned with cardio performance until I get my lifts and body weight up.

Given my goals and time limitations, what would you think about adding some HIIT to my weekly cardio sessions? I understand individual responses may vary, but generally speaking, would you expect HIIT to interfere with strength and hypertrophy on PB1? If not, how would you go about adding some HIIT?

If it matters, I ran beginner template and hypertrophy 1 gen 2 before this. I am 42y/o, 6’4”, 197lbs, 14%bf, eating in a surplus, and sleeping about 6.5 hours per night. Lift e1rms are S305, B245, D370.

Thanks!

2

Yes, we would definitely recommend higher intensity conditioning given the time limitations you describe. Whether or not they should be intervals or Sprint Interval Training (SIT) is more of a personal decision. I don’t think intervals provide unique health benefits, but they are a viable way to target a particular adaptation or exposure.

If it were me on that template, I would be planning on 30 min in “zone 3”, e.g. ~80-85% max HR 1x/wk. On the other session, I’d do 20 minutes of zone 3, then a 10-minute EMOM of 10-second “sprints” with 50-seconds of rest in between.

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