Dr Thurlow

Dr Thurlow PhD Human Performance - Follow for Scientific Training, Nutrition, and Recovery.

28/05/2026

A huge mistake in the fitness industry is pretending there’s one perfect answer for every person, goal, and situation.

When it comes to rest periods, the “best” option depends on:

• The adaptation you want
• The exercise selection
• Training status
• Session structure
• Fatigue management
• Whether the goal is strength, hypertrophy, power or endurance

Longer rests improve force output, movement quality, and total volume, which are primary drivers of strength and hypertrophy. Shorter rests increase metabolic stress and improve training efficiency

The problem is when coaches present one method as universally superior.

Good coaching takes the science and applies it to the right context. That’s what I do with my clients.

What’s your take on shorter vs longer rest periods? 👇🏻

24/05/2026

This is the exact structure I use in the Performance System 👇🏻

If you want structured, evidence-based performance coaching built from both science and real-world application, check out the link in my bio.

Most people talk about performance.
Very few actually understand how to build it.

Real performance training isn’t just random “hard work” or copying what elite athletes do. It’s about applying the right stimulus, at the right intensity, with the right progression over time.

That means understanding:

• when to push hard
• when to recover
• how to balance strength and conditioning
• how to progress volume and intensity
• and how to build fitness without accumulating unnecessary fatigue

The details matter.
Programming matters.
Progression matters.

All built into one system.

21/05/2026

Want to improve VO₂max? Research has proven that 4×4 is one of the best ways 🫁

Comment “MAX” and I’ll send you a free 6-week interval program, which can be applied across any modality, showing exactly how to prescribe and progress it.

Here’s what most people get wrong 👇🏻

The original Norwegian 4×4 protocol from Jan Helgerud and colleagues used 3 min active recovery between intervals (PMID: 17414804). While effective, newer research shows that reducing rest to 1–2 min can increase the physiological stimulus without meaningfully reducing running speed (PMID: 28301436 & 30297216).

My recommendation:
• Start with 3 min rest
• Gradually reduce to ~1 min across 6-8 weeks
• Use easy recovery between reps for better repeat quality

Progression matters just as much as the session itself.

For most people:
• 3–5 reps is best to maintain quality
• Elite endurance athletes may progress to 5–8 reps, but quality is more important than quantity for HIIT
• Close to maximal effort (>90% HRmax)
• 1–2 sessions per week is ideal, combined with lower intensity methods

The biggest mistake people make is thinking VO₂max comes from a single workout. It doesn’t.

VO₂max is built through systematic progression over weeks, months, and years.

That’s where real adaptation happens.
Train with precision.

Share this with a training partner and follow for real performance science.

Simple. Proven. Highly effective. These are 5 of the most strongly supported supplements that I recommend to my clients....
20/05/2026

Simple. Proven. Highly effective.

These are 5 of the most strongly supported supplements that I recommend to my clients.

They don’t replace quality training, nutrition, and recovery, but they do help optimise performance.

Check out my link in bio to work with me 👊🏻

Address

Sydney, NSW

Website

Alerts

Be the first to know and let us send you an email when Dr Thurlow posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category