Aka ERG mode, ERG mode is great for all longer intervals but for short anaetobic/vo2max stuff (<30-60s depending on the type of workout) ERG mode is too slow and regular resistance mode works better
2 Likes
I’m still thinking most people could not do most of those. How many women can do a pull-up?
Most men these days can’t do chins either, but there is a trick to using the straps. Start by leaning back and using the straps to pull yourself vertical using your heels as a fulcrum. As you get stronger change the angle until you are lifting your entire bodyweight. The same angle changing technique may be used for rows or pushups. The nice thing about it is that progressive overload may be achieved without adding weights. TRX has helpful videos 9 Ways to Progress a Row
3 Likes
You can do progression pull up, just as effective…
I support @Arhu gymnast rings or TRX
Pull up bar, bench, mat, maybe dip bars or dip station, maybe even combined with pull up bar is all you need. I think bodyweight exercises aka. calisthenics and yoga, pilates and similar stability exercises are all you need.
Got it. Yes, I’m mostly thinking about the best process of just doing roughly the same, stable, constant output/effort for my 45-60 min low effort zone 2 sessions.
(Would imagine that I might still dial it up and down slightly now and then, but it would help me smooth things out a lot, so I can move easily listen to my pod casts or even been on a call, which is (by definition) borderline difficult while on zone 2 
Have you used it in the context of trying to optimize for staying in zone 2 in a stable/streamlined way?
I still can’t help but think you are looking at this from the point of view of young males. Can’t image my 70 yo wife using rings.
2 Likes
imho TRX is just overengineered overpriced and limited, everything you can do with TRX you can do with rings but the reverse isn’t true (eg it’s not possible to do a muscle up in TRX). And then price 25 for a set of rings vs 150-200 for TRX, rings are just a no brainer over TRX
2 Likes
I use it to do my prescribed workout whether that’s z2 or sweetspot/threshold or longer VO2MAX intervals. I use trainerroad to prescribe me my workouts which change over the course of a season (which by default last 28 weeks and are supposed to prepare you for your race though I don’t race, I just want to get fit)
1 Like
Cool, thx. How well do you feel it keeps you in Zone 2 vs how often you have to make manual adjustments?
1 Like
ERG mode keeps you on the prescribed target power 100% of the time once you get the hang of it (you need to keep a steady cadence or else ERG mode will keep chasing the correct power)
Anyway to keep in zone2 you need to know your functional threshold power (FTP) and then do workouts that prescribe power somewhere between 65-75% of FTP. To determine FTP there are several different protocols (ramp test, 20 minute test, 2x8minute test and probably a few more). The cool thing about trainerroad is that you only need to test once and afterwards it uses machine learning to detect your FTP (ftp tests are horrible)
here you can see I’m getting a bit tired at the end and maintaining prescribed power becomes harder
2 Likes
Thanks a lot Arhu, very helpful.
I have a convenient local gym, and I find it more motivational to go there than to work out at home, where it’s too easy to get distracted. During Covid when the gyms were closed, I bought a squat rack, a barbell and plates, and a bench (so I can bench in the squat rack which is a big no-no at the gym). I hate running, so for cardio I do “free weights but even faster”, for example do a set of three deadlifts every minute on the minute for ten minutes. This “workout of the day generator” is pretty good - you tell it what equipment you have and it generates a random WOD for you.
2 Likes
I absolutely love my Tonal. I use it for resistance training and it does everything I need and takes up very little space. Kind of expensive but worth it to me.
1 Like
We have a NordicTrack treadmill and elliptical trainer, and I love them. They feel solid and stable.
I also really like the iFit programs that come with them. I never, ever thought I would pay for something like that, but after the free trial, I signed up. They’re high quality video productions that feel like something from the travel channel. I have “hiked” Zambian sand dunes, a tequila farm/factory, downtown Nashville, and more. Plus, you can enter any route on a Google Maps interface and then you walk along the Google street view. It’s fun to visit places you’ve been before or check out places you’d like to go. Basically, it’s fun and varied enough to keep me from being bored while I exercise.
1 Like
Adding HBOT to this thread; hyperbaric oxygen therapy. In my area there are clinics, sometimes chyropractic plus adjunctive clinics, that are now offering 1.3A soft sided HBOT for rent per time period. $70/hr for my area. I’ve done 2 times and feel even at this low a dose I felt better after each. Typical is a compressor and air temp cooler to pump atmosphere into the soft chamber plus a 95% O2 concentrator pumped in via a tube to a face mask of some sort to get most of the benefit of high pressure oxygen. Google for HBOT benefits. Home systems under $10k. New egg shaped designs allow for wheel chair or sitting. The long tube shape is tough to use a laptop but possible in the 30" wide units but you are horizontal with just a pillow. We will shop for a sitting down unit. We own the 95% high volume concentrator from a ozone system purchase. I use O3 rectally for a 7 min treatment. I’m mixing device talk here mixing HBOT with ozone devices… I do the O3 every (most) mornings when home. Also read on benefits of rectal ozone, search on youtube.
The thing to watch about HBOT is that it is the reduction in partial pressure of Oxygen that causes the stimulation of HIF 1 alpha. Hence there is an argument for higher partial pressure for say 20 mins then back to normoxia for 10 minutes then back to higher partial pressure and back again.
I don’t think there is any advantage to a long session of high partial pressure.
1 Like
Jump rope. Excellent benefits for the obvious reasons. Cheap as can be. Targets myriad Type II muscle fibers (fast twitch). I find it targets fast twitch muscles in the lower legs and ankles. Those are primary areas that effect balance. You don’t have to do a lot to get the benefits and a literal pep in your step. Try it also bare foot - great for the feet. Stay off hard surfaces (concrete) and start slow and build up your capacity.
3 Likes