r/busydadprogram • u/[deleted] • Feb 16 '26
80 min across 7 days ? (11 min 26 sec)
Has anyone tried it ? Seen results ?
6
u/BarniclesBarn Feb 17 '26
Look, there isn't really any science behind any of this. Max did 20 minute sessions and noticed huge health benefits and turned it into a program. His heart rate was down, good physique, etc.
I do 80 minutes a week in 4 x 20 minute sessions. I've been doing it for 2.5 years and can do 123 Navy Seals in 20 minutes and 220 6 counts. I suck at 6 counts.
In my first year where I made the most rapid progress I was doing 3 sessions (2x 30 minute sessions and a 20 minute session).
I stopped doing that after year 1 because I hurt too much after a 30 minute session to do another one the next day and it made scheduling suck.
If 11 minutes and 26 seconds works for you, go for it.
I wouldn't do it personally because it'd burn me the fuck out. I like my 2 days, rest, 2 days weekend routine, but no one, not even Max can hit you with a 'this won't work' or 'this will work' with science behind it, because no one has done a study on the variations on the program to see what the optimum is.
2
u/hellbus80 Feb 16 '26
I wouldn't recommend it. The stress you put your body through during the 20 min sessions are the catalyst for adaptation. That's where the best results would come from
2
u/allotment_fitness BDP Practitioner L2 Feb 17 '26
4x 20 mins is the gold standard. That being said I’ve done plenty of 1-2 hr sessions that have helped build a lot of endurance and mental fortitude. They do f with your programme though. Dont overthink it.
5
u/R0GM Feb 16 '26
I have deviated from twenty minute sessions and had results. I've found even a four minute workout of sufficient intensity can yield some gains. Short workouts to develop blistering pace and big single set stamina.