raw-transcripts/OceysodInIo.en.srt (YouTube auto-captions; ASR caveats)
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2026-09-18 · full workouts + cardio dig
Product framing (Build up to it)
Layer
What it means
Goal (locked north star)
Product lock: Miles’s overall Goal is Siim’s 2026 optimally rounded week — cardio and strength together. The board builds toward it. Never Miles Now.
Now
Miles’s doable current targets on Research home (Walking → Zone 2 → Intervals). Not a copy of Siim’s full week on day one.
This note digs what Siim says he did in 2025 vs what he plans for 2026. It is not a prescription that Miles should run Siim’s week immediately. Study-backed Now doses stay on Home / published Cardio tracks. This file = Siim-week north star + quote evidence for one primary video.
Corpus mandate: eventually all last-3-years YT + fully read X so the board builds up to his real overall plan — this video is one clear 2026 Goal snapshot, not the whole archive.
Synthesis — Siim’s 2026 week (Goal Miles builds toward)
Our clear picture from this video only (personal protocol — not study doses):
Pillar
2026 plan (his words)
Daily base
10–12k steps/day; weighted-vest walking already in (5–10 kg everyday; 30–40 kg for weighted calisthenics / hiking)
Strength
3–4×/week resistance — push / pull / leg; upper body mostly calisthenics (pull-ups, dips, handstand push-ups, planche push-ups); intensity ↑ via more reps + vest/bands; main strength ~5–8 reps (+ occasional high-rep pull-up volume); barbell squat ~1×/week when gym happens (3×5 / 3–5 reps) — consistency is the bottleneck
Zone 2
2×/week (explicit 2026 choice) — “a lot more hours” of Zone 2 to rebuild aerobic base for running goals; 2025 example modality was cycling ~60 min low intensity
HIT
1×/week Norwegian 4×4 (4 min @ ~85–95% max HR + 3 min @ ~60–70% × 4) — instead of a second HIT day, because he already has 3–4 hard lifting days
Speed / power
Add sprinting + plyometrics (jump high / jump far) — 30s speed work; no weekly count stated in this video
He contrasts last year before stating 2026 changes.
Strength (2025)
Timestamp
Quote (ASR)
30:30–30:36
“What was my exercise plan for 2025? So, I had a very simple exercise routine. So, three to four times a week, I do resistance training, push pull leg split.”
30:38–30:48
“And 2025, I was doing mostly calisthenics for the upper body at least. So, I pull-ups, dips, handstand push-ups, uh planche uh push-ups…”
30:49–31:04
Focus on strength not mass; weighted vest, bands; reps around five to eight; also higher-rep work (30 / 35 reps) toward 40 pull-ups.
31:15–31:19
“The barbell squat, I was doing once a week, three to five reps uh three sets of five reps.”
Cardio (2025) — less / inconsistent
Timestamp
Quote (ASR)
31:23–31:36
“Cardio… 2025 was actually a time where I was doing much less cardio… haven’t been able to break my VO2 max PR of 66 because I’ve been just doing a lot less cardio than what I was in 2023.”
31:39–31:43
“Maybe doing it once a week, either hit cardio or zone two cardio.”
31:45–31:51
Sprint option: “sprint workouts, 10 sprints 100 m. Walk back there and repeat… keep your heart rate elevated…”
31:52–32:07
“Norwegian 4 by 4 hit interval workouts, 4 minutes… 85 to 95% of your max heart rate, followed by 3 minutes of 60 to 70% repeated for four rounds.”
32:12–32:17
“Or I did a zone two cardio, mostly cycling… 60 minutes of low intensity.”
2025 week in one line: 3–4× strength (PPL / calisthenics + weekly squat) + ~1×/week cardio (HIT or Zone 2 — sprints / 4×4 / bike) — not the stacked 2× Z2 + 1× HIT plan.
2026 plan — what he’s building toward (north star)
Continuity + intensity (strength)
Timestamp
Quote (ASR)
32:21–32:27
“I think my workout plan is very good… So, I’m not going to really change much. I’m just going to um adjust it slightly.”
32:30–32:40
Still calisthenics; increase intensity (more reps + more weight); “I’m going to work outside less frequently.” (ASR may be “work out” — see Gaps.)
32:57–33:14
Keep barbell squats the same; need more consistency for 400-lb squat; usually trains at home; gym “takes an extra step that I’m not always able to do every week.”
New: sprints + plyometrics
Timestamp
Quote (ASR)
33:17–33:34
“I’m going to be implementing some sprinting and plyometrics as well… now in my 30s… speed development… declines with age.”
33:35–33:40
“Jumping as high as possible, jumping as far as possible…”
Cardio stack (the clear 2026 change)
Timestamp
Quote (ASR)
33:42–34:10
Needs a bigger cardiorespiratory base for the 4-minute mile and 40-minute 10K; base “a bit lacking” vs pull-up/leg strength → “a lot more hours doing a zone two cardio.”
34:12–34:21
“I’ll just do once a week the hit 4 by 4 protocol, but I’ll do twice a week zone two cardio. And the reason I do the zone two instead of adding an additional hit is because I already have several days of high intensity training.”
34:25–34:38
“I already have three, four resistance training days per week. I already have one hit day… not going to be possible… to add an additional high intensity… harder… to recover.”
34:40–35:02
Not a pro athlete; limited workout + recovery time → Zone 2 “not as intense… recover… faster… not going to interfere” with barbell squat / pull-ups.
Walking / vest (auxiliary — still part of the week)
Timestamp
Quote (ASR)
1:01:13–1:01:24
Walking important but “not uh a separate section.” “So, I’ll aim to walk 10 to 12 K steps every day.”
1:01:24–1:01:26
“I’ve incorporated weighted vest walking as well already in 2025.”
1:01:36–1:02:00
Light vest 5, 10 kilos in everyday activity; wants light 5–10 kg + heavy 30–40 kg for weighted calisthenics and hiking.
1:02:03–1:02:08
Heavy-vest walking ≈ “low zone one, zone two cardio.”
Maintain RHR at 38 (around 36–38, <40); HRV around 100 as training-status gauge.
Sauna (adjacent recovery — not cardio dose)
Timestamp
Quote (ASR)
1:02:18–1:02:39
Keep sauna four times a week; protocol “20 minutes at 70° C.”
Cardio breakdown (by modality)
Walking
Personal aim: 10–12k steps/day — 1:01:21
Vest: already 2025; 5–10 kg light / 30–40 kg heavy — 1:01:24–1:02:00
Label: heavy vest walk can be low Z1–Z2 — 1:02:05
Paper vs Siim: daily step targets here are Siim personal. Step–mortality curves live on Walking Evidence — not his session prescription.
Zone 2
2025: ~once/week or HIT; when done, often cycling ~60 min — 31:41, 32:12–32:17
2026:2×/week + “a lot more hours” of base — 34:12–34:17, 34:06–34:10
Paper vs Siim:2×/week / “more hours” in this video are Siim personal. Moderate-vs-vigorous mortality literature he cites elsewhere = study shelf, not restated as this week’s minutes.
Intervals / HIT / sprints / plyos
4×4 structure: 4 min @ 85–95% / 3 min @ 60–70% × 4 — 31:52–32:07 (his description of Norwegian 4×4)
2026 dose:1×/week 4×4 — 34:12–34:14 (personal)
2025 sprint example: 10×100 m walk-back — 31:45–31:52 (personal example; not locked as 2026 weekly floor here)
2026 add: sprints + plyos — 33:17–33:35 (intent; no weekly frequency in this video)
Strength / other training paired with cardio
3–4×/week PPL resistance; home calisthenics bias; vest/bands for load
Squats ~1×/week when he gets to the gym
HIT kept to one hard cardio day so lifting stays recoverable
Sauna ~4×/week, 20 min @ 70°C — heat/recovery adjacent, not a cardio board dose
2025 → 2026 in his words (delta)
Dimension
2025
2026
Strength frequency
3–4× PPL
Same skeleton; harder sessions; possibly fewer outdoor/out sessions (ASR)
Squat
1×/week when done
Same, but more consistent gym
Cardio volume
Much less than 2023; ~1×/week HIT or Z2
2× Z2 + 1× 4×4
Speed
Sprints as one of the occasional cardio options
Explicit sprint + plyometric block to add
VO2
Stuck under PR 66
Maintain (not chase 70+)
Steps / vest
Vest walking already in
Keep 10–12k/day + expand vest use
Paper vs Siim (label shelf)
Item
Shelf
3–4×/week PPL, 5–8 reps, 3×5 squat, 10–12k steps, 2× Z2, 1× 4×4, vest kg, cycling 60 min example
Siim personal protocol (this video)
Norwegian 4×4 work/rest/%HR as he describes it
Protocol he uses (named “Norwegian”); specific 4×4 paper not pinned in this video
Fitness–mortality / VO2 framing elsewhere in the video
His interpretation of literature — not a training dose