I found the first 5 sprints fairly comfortable, the 20 minute jog fine for the first 15 mins then a little tough at 16/17 mins (nearly had a stitch but wasn’t massively out of breath) the final sprints for pretty tough at 3rd set onwards but all fair doable. I’m definitely an average lifter, but I’ve been pretty good with ss cardio recently (but that’s good for me - 30 mins max, mostly 20-25 Inc warm up I ran 3 mile the other day that’s a record I think haha) - so I’m by no means an athlete or even particularly good at cardio. I did walked for 8 mins at 3.5 mph to warm up, immediately into 12mph sprints X 5 (15 secs 45 secs rest) into prescribed 5 mins rest post into 20 mins run/jog at 6.6mph 5 mins rest then the same intervals at the same speed.Īll treadmill running so no inclines or uneven surfaces to worry about (plus it’s measurable so I can’t go easier subconsciously when it sucks). I saw this post last night and thought I’d try it out this morning as fasted cardio. Is this level of conditioning realistically attainable for your average lifter? I’m assuming your average Crossfitter would laugh at the above but so far, for me, it seems a long way off. Now on LISS days I can easily clock up 3-5 miles fasted without any issues, but post-HIIT is another story. Don’t know what my HR was but I was blowing hard throughout the gentle jog (think grandad in the park with his matching wrist and headbands). For example, last night I did prowler pushes for the intervals, felt pretty queasy afterwards but went onto a very slow jog for 30m. However, I still cannot get near the 2nd set of intervals. I’ve tried this in the distant past and have resurrected it again after losing more weight and regaining some conditioning. Has anyone any recent experience of the so-called Stubborn Fat Loss Protocol touted by Lyle McDonald (and adapted by Nick Mitchell), or something akin to it.
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