Brian's reference library — the science behind the system
Fasting can be a powerful health protocol when applied correctly, but its effects depend on the method, duration, and individual health status. Here’s a clear, practical breakdown of what fasting does, its benefits, risks, and how to structure it.
16:8 TRE — Fast 16h, eat 8h; metabolic health
Here is a simple, proven HRV-improvement protocol you can follow daily and weekly. It’s built around the behaviors that most reliably increase parasympathetic tone and stabilize recovery.
HRV Recommended Rowing Training
Magnesium Glycinate 100 Milligrams
Anti-Glycolytic Training (AGT) on a rower focuses on improving power and speed without building lactate. The goal is to train the ATP-PC energy system and avoid glycolysis.
8-week VO₂ max protocol for an intermediate rower, based on research from elite rowing programs (e.g., British Rowing, Norwegian endurance models, and Concept2 training data). Rowing is one of the best modalities for improving VO₂ max, thanks to its large muscle recruitment and a
Following is a science-based VO₂ max improvement protocol that combines endurance, interval, and recovery work — optimized for both performance gains and safety.
What Drag Factor Really Measures
Essential Amino Acids (EAAs) especially Leucine acts as a precursor to protein production (muscle protein synthesis)
DAY of Week — PROTOCOL — PROTOCOL — PROTOCOL — PROTOCOL — PROTOCOL — PROTOCOL — PROTOCOL
Deload — Aerobic Rebuild + Fatigue Reset — Deload — Threshold + VO2 Development — Deload — Power Endurance + Race Pace + Consolidation — Deload
Week — Day — Session Type — Workout Description — HR Target — Stroke Rate — Notes
3:1 WAVE-LOADING BLOCK PERIODIZATION MODEL