Andrew Huberman· PhD
pretty much every week it's the following three cardiovascular training sessions one is long meaning an hour to 90 minutes that's going to be slow for me so this could be a weighted hike so waight vested hike or you could just put some weight in a backpack just be a hike if it's really steep or a long slow jog once a week for me it's jogging or hiking for other people cycling or swimming sometime in the middle of week I'm doing a 35 minute run so maybe five minutes of warmup and then a faster 35 minute run you could also do it on a rower you could also do it on a bike but you're really pushing up around I don't know maybe I I don't tend to measure heart rate but where it's I could not hold a conversation I'm working I'm working working I'm not sprinting but I'm working and then another time during the week a shorter workout of about 12 minutes it's going to be 3 minutes of warm-up some calisthenics a little bit of cycling on an assault bike or something of that sort assault bikes are the ones where you have the handles with the fan or it could be a rower or it could be any sprinting a hill and then doing sometimes one minute on one minute off for 12 minutes sometimes doing 20 seconds