Episode 326: Row Hard, Breathe Easy: Boosting Aerobic Capacity with Dr. Kenneth Jay

Welcome back to the Flex Diet Podcast! I’m your host, Dr. Mike T. Nelson, and in this episode, I sit down with my good friend Dr. Kenneth Jay, a PhD in Physiology and Biomechanics, coach to Olympic-level athletes, and creator of the Row Forge app.

We go deep on all things cardiovascular performance, especially how to improve aerobic capacity without losing your hard-earned strength. You’ll hear us geek out over the Concept2 rower (yes, it’s a love-hate relationship), and dig into the science of rowing mechanics, training protocols, and how to crush your 2k time, including Kenneth’s brutal but effective “Mjolnir” workout.

We also cover key concepts like VO2 max, zone two training, and when to use HIIT vs. steady-state cardio. Whether you’re a strength athlete trying to up your conditioning game or just looking to improve overall performance, there’s something here for you.

We even touch on practical tools like ketone esters, electrolytes, and how to maintain conditioning without burning out.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 02:28 The Benefits of Rowing for Cardiovascular Performance
• 02:59 Deep Dive into Rowing and Cardiovascular Training
• 15:51 Rowing Protocols and Training Tips
• 39:08 VO2 Max and Rowing Assessments
• 47:27 Aerobic Base and Specialized Training
• 48:14 Individual Differences in 2K Times
• 49:05 Case Study: Brutal Training Regimen
• 51:35 Concept2 Logbook and Performance Metrics
• 54:05 Effective Rowing Protocols
• 56:06 The Mjolnir Protocol
• 01:05:32 Zone 2 Training and Maintenance
• 01:22:17 Rowforge App and Final Thoughts 

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 287: Insights and Innovations in HRV and Aerobic Training with Coach Joel Jamieson 
• Episode 138: Why Everyone Benefits from Aerobic Training – Even Meatheads

Connect with Dr Kenneth Jay: 

• Instagram: https://www.instagram.com/drkennethjay/
• YouTube: https://www.youtube.com/playlist?list=PLxblf7cM-gVol9BLLOxfoI0jv-vzFsl5O

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter