It's been awhile, but back with another episode of the OCR Underground Show to help you train smarter for your next OCR or Hybrid Race.  I've taken time off to work on my new website that is hosting all of my coaching programs.  It has taken a while but I am ready to release my new training resource Fuel and Fire.

This is a membership site that is home to incredible programs that will help you on your journey.  Inside you will find my 5 month off season training program, 7 month in season training program, my original Ultra Beast training program, the 90 Day OCR Starter plan, plus coaching calls, video lessons, race day nutrition calculators and more.

Right now you can get access to this training resource through my Black Friday sale for just $7 per month.  There are limited spots at this price and then it will go up so make sure you take advantage.  

Visit https://programs.ocrunderground.com/courses/fuel-fire-membership-1 and use code FandF20 to get the special pricing.  

In this episode I chat all about interval training.  Specifically I discuss the famous 4 x 4 Norwegian Protocol.  You have heard this is one of the most effective ways to improve VO2 max, but is it the best program to follow?  You will have to listen in to find out.  

Links mentioned in the show:

Fuel and Fire Membership Site:  https://programs.ocrunderground.com/courses/fuel-fire-membership-1

OCR Training Programs: http://programs.ocrunderground.com

Norwegian 4 x 4 Study:  https://pubmed.ncbi.nlm.nih.gov/17414804/

Micro Interval Study:  https://www.researchgate.net/publication/338808139_Superior_performance_improvements_in_elite_cyclists_following_short_intervals_vs_effort-matched_long_intervals_training

Id. d’épisode : 1000737730707

GUID : 66111d94-3046-4c06-bad3-119334860f13

Date de publication : 21/11/2025 à 06:01:00