Why Objective Data Can Set You Free.

One of the things I hear a lot from people is this guilt that they may not be doing enough to hold their gains. I think this comes from a deeper fear we all have of loss aversion.

What has set me free on this and allowed for a more periodized approach is tracking objective markers under the same testing conditions and modeling those outputs + the physiology underneath whenever possible.

Cardiorespiratory fitness isn't my main goal, but I still want to stay fit as I believe it helps me handle more volume on the hypertrophy side and is very likely an important component of overall health. I ran what most of us would think is an insane amount of cardio in 2024 as part of a deep dive into testing tech and modeling. I think I did ~50 different types of ramps and critical power tests in six months + testing other types of Zone 5 methodologies. This level of time on the bike was 100% not sustainable, but I learned a ton and I set PRs.

Then in the summer of 2025, I ran the experiment of running one ramp test every week for 6 weeks to see if I could hold some semblance of my cardiorespiratory fitness with just that as the bulk of my cardio volume. You can see that data review HERE.

This summer I ran a different experiment. I was up north for ~7 weeks with the family and I didn't have access to any of my normal cardio equipment (Echo, Wahoo Kickr + a standing desk that fits on top). I would wake up early and go to the gym most days, but I didn't want to spend a lot of time on a bike when it was gorgeous outside and I couldn't stack it with other work.

We had an old mountain bike in the garage that didn't go past gear 12 of 21. Once a week I would just ride this thing around the ~2.5 mile loop. The first lap I would stay in Zone 2/3 and then the next lap I would borderline full send it. Then sometimes I would roll another cooldown lap.

One morning there was another biker on the loop with a full cycling kit. I passed him and he was not having it. He then passed me. I was already cooking in the mid 190s on heart rate at that point and just went full tilt. I stood up, kicked it as fast as I could in gear 12, and passed him again to set a PR for the loop.

When I came home to Austin I ran a ramp to a ~60 rpm cut off. It was on par with my ramp test before I left. Not as fit I as I have ever been, but good enough for what I want right now. I have a few longer articles in the works on the group level data for the maintenance of cardiorespiratory fitness, hypertrophy, and strength, and 1/3 to 1/4 of the volume can be enough to maintain gains on a lot of qualities if you maintain intensity.

You can only answer these questions for yourself by running the experiments. In the process you can get a feel for what volume and intensities you need to keep in play to hold the line if life hits or if you want really send it on moving the needle on another quality.

I review the data of this year's experiment below.