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I m a bit lost : you wan gain mitochondria you need volume, you want make them more “efficient” you need intensity. But in the study presented 3-4 month, it was showed that CrossFitters do not need that much low intensity training. The last studies tend to prove, even if we already have a rx + level that lis intensity is mandatory?

As a former rower whereby our races are always 2km which take about 6min at elite level. Our best friend was always mileage surprisingly enough. HIIT was great for priming the nervous system but the guys who did the most mileage were always pulling the fastest times generally speaking. Rowing is very similar to crossfit in terms of how the intensity of races feel, lactic acid etc lol just wanted to add out of interest

I'm from a marathon and ultra background, mid to back of the pack and have been doing crossfit for about 18 months. I still run 3 times a week and crossfit 3 times a week. So it's hard to say if my running has helped as I started from that base.

Young crossfitters will never believe this. If you join a crossfit class 5 times a week where you do 20 minutes of a strenght part and then a metcon of 20 minutes you‘ll have big improvements at the beginning then after 3 years a plateau and after 6 years your burned out. You’re basically competing all the time. That‘s what happened to me and people I know. Instead do this: Periodize your year in terms of intensity and volume. I recovered from burnout and now I feel fresh while achieving improvement again. The original crossfit method (method) was periodized inside a week which was already better then any crossfit gym programming today. This guy Goommar get‘s it 100%. You can check every programm of every professional sport and you‘ll find these principles there too. Glassmann knew that but but obviously your modern day average crossfitter rebels against that, wants to be the hero and go all out every day. Good luck, you‘re fucked.

people who train endurance (zone 2) recover faster from high intensity interval training because they have more capillaries surrounding their mitochondria.

Long story short, when you put out Max effort wait 2 to 4 minutes between sets.

Another informative video! I’m curious how the recovery time from phosphocreatine-dominated work compares to the recovery time from anaerobic glycolysis. In the gym, I often feel ready to lift again sooner after low-rep heavy sets than high-rep lighter sets, but tend to deliberately give myself at least as long a rest as I would for such lighter sets under the assumption that that the ATP-PC energy system needs as much (if not more) time to replenish, it’s just that at rest I don’t “feel” the fact that it’s not yet recovered because there isn’t the same metabolic acidosis-related burn that you get with higher rep stuff. Is this true, though? Or might it actually replenish faster? Also, I imagine that while endurance adaptations can accelerate phosphocreatine replenishment for the reasons you described, they can probably do even more for recovery from the fast glycolytic efforts, owing to lactate shuttling allowing some of the recovery work to be performed in non-fatigued muscle fibres. Or is that incorrect?

Gomar, when you make videos, you want to minimize visual distractions. Your position is close to a wall and your lighting is hard, casting a dark shadow on the wall. This could be a distraction for some people. To fix it, you can move away from the wall or you can use softbox lighting.

My cardio is my biggest enemy, so I just started a 12-week cardio block with 4 sessions in Zone 2, where the volume will increase over time, 1 session with 4x4 intervals based on FTP, and only 1 EMOM session where I will work at higher heart rates, incorporating CrossFit movements I also do some weightlifting on the evenings 3 times a week. I hate zone 2 because I find it really boring. But i am going to do it for the 12 weeks to see if I get any benefits

Well said brother, always great to see your videos. At the end of the day, all the energy systems work together and OXPHOS underpins them all. Without the mitochondria and oxygen, nothing last more than a few seconds. It's all about that zone 2 🤓

On strength days we should only do strength, that’s the main issue with affiliates now.

Mid of this year I found your channel. At the time I was kinda following the nutrition part in "fitness in 100 words", doing a lot of fasting, and so on. I felt a lot of fatigue many times and I didn't know why. I thought that maybe was just my nature. But after I watched your videos, mainly the ones about nutrition, I started to pay a lot more attention to my diet and give my body what it was asking for. Along with some insights from my girlfriend (triathlete) and another science-based nutrition book, I started to feel a lot of improvements, on all levels. At a certain point, I even took too much energy drinks and put a bit of extra weight, but anyway I was PRing all my loads and overall performance. So I decided to loose this extra weight while keeping the muscle (gains) I achieved. And this was through a diet that I prepared for myself on a daily basis, by feeling, and adding this extra workout session whenever I could of at least 15 min, and not more than 1h30, of "cardio" exercise, as varied as I could find. Jumping rope, skierg, rowerg, bikeerg, peloton, traditional gym bike, spin bike, step master, running outdoors, walking on a treadmill with steep incline, etc... All in a confortable pace, listening to my body everyday... I follow .com programming for more than 2 years now, and this said, this last 4 months I achieved a performance that I was seeking, and it came when all these pieces fell together: experience, focus on stimuli of the wod, nutrition, active recovery, sleep (this was never an issue). I'm so enlightned by these achievments that I almost don't even need a full day of rest on my weekly routine. Sauna and massages also help a lot :) Thanks Gommaar!

Great video as always. I've just started integrating low intensity session into my routine. Looking forward seeing if this has the desired effect :)

I'd like to see some research on injury rates for each of these trying types. That may be a factor as people plan their training. As an older runner that is a big concern for me.

Thanks for the informative presentation as always Would love to see an Interview with you and Chris Hinshaw - both of you are great to listen to !

I have 3 herniated discs, so CF is a big no no for me. Sadly Hyrox is almost non existant in Greece :(

I am a runner. Ideal base training will have a mix of all intensities. Conventional wisdom is to use polarized mix if intensities in base training-lots of really easy running with lots of short bouts of almost maximal effort (8-15s strides, hill sprints, etc). The training then gets more specific as you get towards the race (convert some of the volume into race specific workouts). These findings are quite well supported because runners measure almost everything and we get tested (race) all the time. So this is not about intensity vs volume. You need both. You will not be a fast runner if you run a lot but only slowly. Sprinting is uniqely important as strengh exercise (inprove capacity for running slower), for neuro-muscular coordination (improve running efficiency).

Amazing quality video ! The problem is as always essentialism. Can CrossFit be good for performance, of course. Are you better at CrossFit by doing more WOD… maybe no Is performance CrossFit the same as health CrossFit… A human body get a phisiology that we need to understand to make improvements and also put them in context of the objectives. To optimize any type of gains to their full potential you need a good amount of stimulus with enough rest to overcompensate and also a non-random structure programming to achieve that optimally. Context is key

Basically train hard with SIT and HIIT, and recover by doing LISS, then do another HIIT or SIT.

After a year with crossfit i went from 45 to 59 vo2 max with 3 session a week. But the strange part is that i’m 35 and my heart rate go max at 175bpm and i give like 90-100% of power in metcon or for time 😅

Well played mate, what a great video !!! Keep em coming 👏👏

Very clear and interesting video! I love progressively learning more about optimal training protocols (for free!?) and adapting my own. Great stuff!

Polarized Training

What do you mean is CrossFit missing something? All serious athletes have known that CrossFit has been missing something for a very long time. There is a reason why in the "endurance" events like the pseudo triathlons or running that elite crossfitters can be beat quite easily by Junior high level athletes. Crossfit has put out some pretty elite level strength athletes, but viewing it as a one-size-fits-all program has always been extremely flawed because the endurance component has always been abysmal.

The problem with Glassman's statement on intensity is that intensity also determines the kind of adaptation one gets (specificity of training). So it's not "high intensity better than low intensity". It depends on the kind of adaptation one is seeking. For certain adaptations moderate intensity is better than high intensity

There's so much variance in CrossFit programming from gym to gym, but It's really trendy to program like everyone is competing and making pepe do strength and short metcons every single day. That was never the case with original CrossFit which had people go heavy independent of metcons and also programmed 5&10ks and it's no wonder why people are burning out lately. Go long now and then.

If you want to be injured l recommend CrossFit, but if you want to be fit and functional it’s hyrox

Great video! Does “per training hour” include the prescribed rest periods for HIIT and sprint intervals?

I think that while you might get more "bang for your buck" with sprint intervals, or more more mitochondria per minute of exercise, you are able to handle less volume overall. It is much more tiring physically and psychologically. And an hour per day of low intensity running plus one 2 hour longer run on the weekend should be manageable for most people (and it is enough low-to-medium intensity exercise). If you're doing sprints, you also have to be careful not to injure yourself. You need to warm up carefully, do pre-activations, etc, otherwise you're much more likely to pull a muscle, which will put you out of commission for a long time.

And I also think I reached a plateau going high intensity all the time.

Yes! And a point a few others have made here, especially as a mum who’s lacking in sleep now, doing more steady state lower intensity is much easier on my body and easier to recover from so I can do more 🙌🏻

As someone who transitioned from Crossfit to basically periodizing my lifting and running, I think long-term it’s better for me now to work submaximally and at low intensity than beating myself up with high intensity via metcons everyday. Not only did it stress my body, it also stressed my mind. Low intensity is boring but my base has never been this wide since adopting this approach. Not to say high intensity doesn’t have its place coz it does but being there often is not sustainable

I like this research article and it has some important points. How confident are you in asserting the comparability of CrossFit and HIIT training? While I acknowledge the similarities between the two, CrossFit does incorporates a wider variety of functional movements and typically involves longer time domains than traditional HIIT protocols. I feel that they are not a good parallel. In your opinion, do you consider the differences between CrossFit and HIIT protocols not significant?

Quality content

Great video, but would'nt the quote "intensity over volume" be incorrect for the jist of this situation?

@6:40 im rooting for the sprints

I would love to see the results from incorporating the zone 2 training into a typical crossfit regime. Right now I do a mix of 3 crossfit sessions with 2 zone 2 cardio sessions as I found 5x crossfit per week was super draining and sometimes I would stall for long periods.

Appreciating the summaries.

I believe your study is probably pointing in the right direction and I would like to see more about it. However, you need to keep in mind that when you are doing 5 different tests, you no longer look at 5% statistically significance, since that value only works for a single test. Imagine you are doing 100 tests, chances are at least 5 of them would be statistically significant by chance. You would need to account for that.

thank you for all the work you do!

I think Glassman is obviously right that for Crossfit's customer base, high intensity is the best bang for your buck. It's perfect for anyone who just wants to be healthy and wants to workout a few times a week. I also think this somehow lead to many in that community attempting to devalue low intensity training, which is obviously valuable and necessary for anyone who higher fitness aspirations.

you have knowlege but make it simple for begeners

There is an error in the description of the participants. The "all" CrossFit training hour per week is too high related to the male and female data. Also is exactly the same number than the CrossFit experience (all)

Both Hyrox and CrossFit are branded event…. Hyrox is an obstacle race…. ( there are no overhead movement, heavy weight, or gymnastics skills) Is more towards an cardio… like spartan. Objective is to have as much participant as possible to make the most money. Not much technical… The actual governing federation of obstacle race is World Obstacle CrossFit is a Functional Fitness competition… is to test all aspect of Fitness… 1. Cardiovascular/respiratory endurance- 2. Stamina 3. Strength 4. Flexibility 5. Power 7. Coordination 8. Agility 9. Balance To find the fittest person. The objective of Croasfit is to create more affiliate “club” to make the most income. The governing body of Functional Fitness is International Functional Fitness Federation Hope this help you clear things out professor

Such a great video with a lot of incredible useful information👏just one question: I learnt (quite a while ago😅) that if you split your training or want to do strength and endurance on the same day you should definitely start with strength due to muscle and nervous fatigue, especially when doing compound exercises like deadlifts etc. Is my information still accurate or have things in the meantime changed and new studies had shown that the min. 6h rest in between are enough and therefore it really doesn't matter if I started with a zone 2rower or a strength session. Anyway please keep up your level, it's an amazing channel and I love watching your vids and always learn something new!

Like most researchers, you can't be bothered with women? Pro women seem to not be tall in Hyrox.

Smith Timothy Anderson Matthew Lewis Brian

Walker Jennifer Hernandez Laura Taylor Steven

Hey Gommaar, this is really cool! I also think that, when submitting grant applications, we as scientists should include the results of field surveys to demonstrate that the questions we are asking are relevant and bear real-life applications. This would certainly strengthen our application by helping make a compelling case :-) Federica

It's funny that Jeff Nippard funded a study to proof a point on the interwebs. Play the science-based Vs bro science playbook to the end.