Endurance by NonProphet, Part 2

Results of Nonprophet's Endurance Program.

This is technical review of the Non-Prophet Endurance Program and the results I achieved.  For a more investigative look what changed and challenged me mentally and what I learned in the process, see Part 1.

Tools & Definitions:

The program was 12 Weeks long, with 3 training sessions per week.  For me this was on top of 4-5 BJJ sessions / week and (for the first three weeks) one 30-minute strength  maintenance session per week.

The program essentially builds volume at a "Zone 2" intensity (65 - 70% MHR).  To calculate this, there are some discrepancies in the in the program itself and other tools I had available (FitBit Inspire 2).

• Max Heart Rate = 186 bpm

• MAF Score = 146 bpm (approximately Zone 2)

FitBit uses proprietary formulas, but their general "Zone" categories are:

• "Fat Burn" (~ Zone 1) @ 110 bpm

• "Cardio" (~ Zones 2, 3, 4) @ 140 bpm

• "Peak" (~ Zone 5) @ 167 bpm