"My basic health and fitness “rules”:
- 4hrs z0+ movement/day w/10,000+ steps (move every 90min)
- 30min mobility each day
- 2hrs z1+ at least 4 days/wk
- 30min z2-5 at least 2 days/wk
- 30min whole body strength (2x/wk)
- At least one BIG metabolic day (4+hrs hike/bike) each month. "
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‘Basic’
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That’s per week, right?
#triathlete
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It’s that continuous, or broken down?
There is zero chance I can carve out 4 x 2hr Z1+ sessions during the week whilst still getting 8hrs of sleep 
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13 hrs of ‘training’ plus 4.5 hrs of S&C plus 28hrs of general walking about etc (on top of all that) plus a job? Eating? Washing? Chores/life admin? Family (f**k them eh!).
Real basic as you say @adam!
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The 4hr ride is once a month 
Much more doable now
I’m assuming (!) the 4hrs of Z0+ “movement” per day incorporates the actual exercise.
Just four hours of movement is the minimum?
I managed ~19hrs each week for the first few weeks of January, including all walks with the dogs and to the shops. So not even 28hrs 
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Just to stay healthy, thats not training 
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I think we could squeeze that all into a single day.
The 6hrs z0 z1 that’s being at work and using the stairs. 30mins mobility in meetings. 30min run or swim at lunch. 4hrs bike is the commute to/from work.
So just add half an hour lifting before bed and you’re done for a Couzens month 
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I quite like those rules actually.
Are they AC’s rules for life in general, or for his aspiring KQ gang?
edit: you have answered, just to stay healthy. Sounds good at a quick glance, as long as the Z2 stuff counts as some of the Z1+ time, and the Z1 stuff counts as some of the Z0+ time etc
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4hrs z0+ movement/day w/10,000+ steps just means walking a bit and not sitting on your bum for more than 20 out of 24 hours, right?
30min mobility each day, I probably fail here but perhaps that can be built into normal activities rather than a designated “session”?
30min z2-5 at least 2 days/wk. Guarantee everyone here does that.
30min whole body strength. DIY can be this, right? Moving 20 paving slabs up the garden etc.
At least one BIG metabolic day (4+hrs hike/bike) each month: Probably where I fall down, but plenty of folk here seem to wolf these up.
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Yeah with the long ride being once a month (and counts for that days 2hr z2, it’s not his most out there expectations, but 13hours a week proper movement including the strength/mobility ‘just for basic health’ is still a hefty time commitment!
Not to say he’s ‘wrong’. It’s admirable. Just that most don’t have 3.5hrs a week for mobility as their top priority
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but make sure you do a 9hr ride as well
I agree its not too bad for his usual advice, but 4 hrs movement is tough in this world for most people, but 10k steps isnt with a bit of walking to shops/work etc.
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I get up with the little dog at 5am-5:30am and just sit there, either on my phone, laptop, doing some revision/posting.
So it’s quite an easy “win” for me to turn that into a 30 min mobility session.
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It’s a bit unclear isn’t it. Surely he should just say 10k (or whatever) steps/day rather than 4h of Z0 movement. Looks like 9:30/week as basic, plus the Z0 ‘movement’. But of course the 10k steps/movement will contain the sessions in that 9:30 by default.
None of this will convince me AC isn’t a bit of a nob anyway
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It ignores training recovery - I do an hour run, lie down for two hours with a beer and burger and the laptop to “fully recover”. Aimless z0 movement would fuck that up.
I’ve thought that before about lost time. But mentally it is so hard (imo) to stick to those little things, and the constant effort of being ‘on’
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Definitely this.
You do have to have some downtime to look after your mind as well as your body.
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I’m usually sat there giving @apm kudos for his 4:30am 4:17/km jog whilst I’m sat there in my 
thinking about my next 
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Interesting stuff
I couldn’t be bothered with that TBH. I saw from a feed he probably has blocked that related to this research that he was responding to. (Edit - I couldn;t be bothered because it has no relevance to what I do training wise.)
Interestingly (for me) in his support for his numbers he gave the coach of Popov (IIRC) but I reckon if one was to give the numbers from a coach of a superstar that AC didn’t agree with he would dismiss it out of hand.
He seems to have gone from sharing really useful, practical information to saying do nothing but go easy unless you’re a sub-8 ironman. (I maybe exagerating)
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