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

2025-05-26

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, inclu...

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: