Thirty minutes of exercise three to four times a week is a satisfactory initial goal for beginners.

“um so so do you see a difference between I don't I can't do zone two on the road I can really only do it on the trainer I just can't stay at a constant level on the road with starting and stopping and wind and hills and stuff like that that's a very good point that's why an hour and a half on the bike it might actually be one hour or so right because you have all these artifacts but you're right when you're on the trainer you isolate everything completely and and what I also recommend is about an hour if you can get there but again you know like yeah sure you might it's it's to me it's it's feels like a torture sometimes you know to be an hour and the trainer I hate it I like to be outside uh but we have have to do it I do it I I watch a movie or or just catch up on work I have one with special desks right where I can type or read articles or answers some emails low key activity because again you know you're not very sharp to think uh very intellectually but um but yeah one hour might do the trick uh what I've seen is like yeah in those people who haven't done much at all even 30 minutes 20 minutes might start moving the needle but eventually it's not enough uh those right uh um uh it's like if if the body needs more right so if if you can get to a goal about an hour to an hour and a half that's that that should really work in my modest opinion in my experience so that's that's the um the duration um and the third is always the frequency which we have talked about which is usually the zone two that being said I think that it's also important to stimulate other Energy Systems right like the glycolitic system”

“we''ll be happy if they give us 30 minutes to four times a we ofed exercise”