Iñaki de la Parra reveals the systematic blueprint that forged his 70+ VO₂ max, Ultraman World Championship, and the endurance to outlast any man in any arena.
Great to hear it! Walk not only improves fitness, strength and general work capacity, but metabolic efficiency and mental clarity; as well as glucose response and HRV 🤝
Zone 1 has been the foundation of training for Olympians and serious endurance athletes across disciplines for decades. The misconception around Zone 2, I believe, gained traction especially during the COVID era, when many influencers, lacking both scientific grounding and practical experience, began promoting ideas they didn’t fully understand. Unfortunately, this led to a lot of misinformation.
I’m glad you’re now seeing the bigger picture. Thanks for reading!
That’s why using heart rate instead of ego or pace is so critical. Same zone, different life context. The goal is optimize and enjoy not maximization and burnout.
I am glad the Wednesday block idea landed, I have use it for over 10 years in organizations and with individuals, that one’s saved a lot from midweek burnout. It’s not about cramming more in, it’s about creating space to actually adapt.
Keep leaning into what’s already working. The “pillars” are just a way to organize what sane, consistent athletes have been doing all along. You’re on the path, just keep making it repeatable.
Sure. And it actually took me years to learn the right balance: what my body can tolerate when the going gets tough.
Btw, it still amazes me how little even accomplished athletes do strength and power. I guess that will be the next big thing after people get over discussing only about their training zones 😬
Yes I agree, I try to maintain an recommend for anyone 2-3 strength sessions a week (20 to 60 min can make a difference after years) and at least the same in mobility sessions (if not daily, for frequency, even if they are 10 min)
Jack did and amazing jog and I appreciated the time with him to talk about this and inform all the amazing individuals around The Lethal Gentlemen's Club 🫡🚀
I have dozens of personal and coaching stories focusing on low intensity, high volume training for open water, running and rowing competitions. I first learned of this approach from Mike Maffetone’s books in the 1990s. Personally, the insults and friendly ribbing from my peers was a nuisance. When I introduced this to the H.S. rowing team a friend asked me to coach, the initial pushback from the rowers and parents was fierce. “We’re not training as hard as the competition!” “ Practices are too easy.” It all ended when they started winning races and collecting medals.
The other huge benefit is they learned a way to train that kept them at the top of their game into college and masters’ competitions. You can stay competitive into your 70s, 80s and 90s.
Thank you for sharing, your experience confirms what many of us see: low-intensity, high-volume training isn't always popular at first, but it's a game-changer for long-term performance and longevity. Maffetone’s approach is gold, I know it well.
Thanks. I forgot to mention his advice to train in bare feet if possible. What my rowers most resisted was Maffetone’s advice to turn off all distractions while training—no headphones, no music blaring in the gym, no watching TV on a treadmill. Basically, get in tune with your body and its rhythm and you progress faster. I’ve always followed that. Do you know of any studies that confirm or refute that?
I love how you constantly reference the Ego because that is exactly what keeps most folks from becoming the best version of themselves. Those that can see past the smoke and mirrors which is our current social media landscape will become the elite performer that everyone else is pretending to be. Thanks for sharing!
My guess is that the ankle weights will only trash your biomechanics and increase risk of Achilles tendon irritation or injury, I honestly do not see the point, we where build to carry with the upper body not the ankles
Not necessarily based on a percentage of body weight. What matters more is the principle of progressive overload and building work capacity first.
Start with Work Capacity
Before adding any load, focus on building your base work capacity (just wrote about this recently and talked in the podcast about it as well: https://alancouzens.substack.com/p/msmrl2-getting-real-about-the-work) that means being able to walk up to at least 2 hours on flat terrain without added weight, comfortably and consistently (several times in one week or month). This creates the physical foundation your body needs to handle future stress without breakdown.
Once Comfortable = Introduce Load Gradually
If you're already able to walk for about two hours comfortably:
- Start by adding a small load, I think around 5 kg (≈11 lbs).
- Keep the terrain flat to reduce joint and tendon strain.
- Introduce this load on every other walk, alternating with unloaded sessions.
- Stay at this level for a few weeks to allow adaptation.
How to Progress - You can gradually increase the challenge by adjusting one variable at a time:
- More work capacity (longer time or higher frequency)
- More elevation gain
- More load (eventually, some use 20 to 30% of body weight, but only when the body is ready)
- Avoid increasing everything at once: choose one variable at a time and track how your body responds.
You build resilience through smart, patient progression — not through rushing or chasing weight. Focus on quality of movement, consistency, and letting your body adapt over weeks and months, not days.
Thank you!! So glad you found it valuable! Jack and I loved putting this together, this kind of real, actionable insight is exactly what we wish we had earlier in our own journeys. Keep showing up, doing the work, and staying curious. That’s where the magic happens! 🚀🤘
Jack is a pro, nice and trustable guy. Glad he invited me to share, but to be honest he was the one doing the work. Respect to him and all the amazing individuals in The Lethal Gentlemen's Club 🫡🚀
Just do more outside activities. Bike, sprints, hiking, all sorts of things.
It’s not that complicated. We are meant to be in nature. Go outside and move.
1000% I am with you! 🔝🤝
Love this. I’ve been doing a lot more easy daily movement practices like walking and rope flow and my recovery has been so much better
Great to hear it! Walk not only improves fitness, strength and general work capacity, but metabolic efficiency and mental clarity; as well as glucose response and HRV 🤝
So good! Wondering if this really is the future of endurance training. “zone 1 influencers” gonna pop up 2026
Zone 1 has been the foundation of training for Olympians and serious endurance athletes across disciplines for decades. The misconception around Zone 2, I believe, gained traction especially during the COVID era, when many influencers, lacking both scientific grounding and practical experience, began promoting ideas they didn’t fully understand. Unfortunately, this led to a lot of misinformation.
I’m glad you’re now seeing the bigger picture. Thanks for reading!
It might also be that for elite z1 is pretty fast when z2 for coach potatoes is fast walking 🤷🏻♂️
I really enjoyed your pillars, lots of sane things I do. Wed block was a solid tip and I already placed that in to my calendar. Thanks!
That’s why using heart rate instead of ego or pace is so critical. Same zone, different life context. The goal is optimize and enjoy not maximization and burnout.
I am glad the Wednesday block idea landed, I have use it for over 10 years in organizations and with individuals, that one’s saved a lot from midweek burnout. It’s not about cramming more in, it’s about creating space to actually adapt.
Keep leaning into what’s already working. The “pillars” are just a way to organize what sane, consistent athletes have been doing all along. You’re on the path, just keep making it repeatable.
Sure. And it actually took me years to learn the right balance: what my body can tolerate when the going gets tough.
Btw, it still amazes me how little even accomplished athletes do strength and power. I guess that will be the next big thing after people get over discussing only about their training zones 😬
Yes I agree, I try to maintain an recommend for anyone 2-3 strength sessions a week (20 to 60 min can make a difference after years) and at least the same in mobility sessions (if not daily, for frequency, even if they are 10 min)
Enjoyable and informative
Jack did and amazing jog and I appreciated the time with him to talk about this and inform all the amazing individuals around The Lethal Gentlemen's Club 🫡🚀
This is great advice.
I have dozens of personal and coaching stories focusing on low intensity, high volume training for open water, running and rowing competitions. I first learned of this approach from Mike Maffetone’s books in the 1990s. Personally, the insults and friendly ribbing from my peers was a nuisance. When I introduced this to the H.S. rowing team a friend asked me to coach, the initial pushback from the rowers and parents was fierce. “We’re not training as hard as the competition!” “ Practices are too easy.” It all ended when they started winning races and collecting medals.
The other huge benefit is they learned a way to train that kept them at the top of their game into college and masters’ competitions. You can stay competitive into your 70s, 80s and 90s.
Thank you for sharing, your experience confirms what many of us see: low-intensity, high-volume training isn't always popular at first, but it's a game-changer for long-term performance and longevity. Maffetone’s approach is gold, I know it well.
Thanks. I forgot to mention his advice to train in bare feet if possible. What my rowers most resisted was Maffetone’s advice to turn off all distractions while training—no headphones, no music blaring in the gym, no watching TV on a treadmill. Basically, get in tune with your body and its rhythm and you progress faster. I’ve always followed that. Do you know of any studies that confirm or refute that?
I do not, but I mostly go no devices to training. Regarding barefoot, I do not advise and do not do it myself with athletes.
I love how you constantly reference the Ego because that is exactly what keeps most folks from becoming the best version of themselves. Those that can see past the smoke and mirrors which is our current social media landscape will become the elite performer that everyone else is pretending to be. Thanks for sharing!
You're right. Social media sells the illusion. Ego is the first to buy it.
And kids and younger people? They grow up thinking the illusion is real.
Our job is to show them something different.
Make real decisions. With the right people. For the right reasons. With clear information.
Because if you don’t choose, someone else will choose for you. That’s how you lose your freedom.
And choosing better makes a big difference in life and those iterations you will eventually do (hopefully).
Appreciate you bringing this up.
Amazing post. Just recently discovered Alan’s work and now yours. Excited to learn more
You are very kind, thank you and happy you can get some good ideas from AC and me. Cheers 🤙
Both have been influential in how I view endurance development, so thank you both for posting what you do.
Incredibly informative and well-structured post. Excellent collab fellas. Looking forward to checking out more of Iñaki‘s work.
Inaki and Jack - what are your thoughts of Ruck walking along with using ankle weights. Useful or waste of time?
My guess is that the ankle weights will only trash your biomechanics and increase risk of Achilles tendon irritation or injury, I honestly do not see the point, we where build to carry with the upper body not the ankles
I would suggest just using the ruck / weighted vest.
What's the ideal distance difference to appropriate use of weighted vest vs rucking backpacks??
I like better to start with weighted vest, normally I use my ballistic vest with training plates and that distribute pretty well the weight.
Later I mix backpack and vest since for the nature of my marching: I use both.
I recommend for backpacks CrossFire is the best I have tried ever.
Maybe I will do soon a post regarding how to pack the weight in the backpack and the difference between vest/backpack is a great topic!
Thanx 🫡💣
Awesome.
Thanks brother.
Appreciate you.
Should the weight of the ruck be adjusted to be some % of the body weight?
Not necessarily based on a percentage of body weight. What matters more is the principle of progressive overload and building work capacity first.
Start with Work Capacity
Before adding any load, focus on building your base work capacity (just wrote about this recently and talked in the podcast about it as well: https://alancouzens.substack.com/p/msmrl2-getting-real-about-the-work) that means being able to walk up to at least 2 hours on flat terrain without added weight, comfortably and consistently (several times in one week or month). This creates the physical foundation your body needs to handle future stress without breakdown.
Once Comfortable = Introduce Load Gradually
If you're already able to walk for about two hours comfortably:
- Start by adding a small load, I think around 5 kg (≈11 lbs).
- Keep the terrain flat to reduce joint and tendon strain.
- Introduce this load on every other walk, alternating with unloaded sessions.
- Stay at this level for a few weeks to allow adaptation.
How to Progress - You can gradually increase the challenge by adjusting one variable at a time:
- More work capacity (longer time or higher frequency)
- More elevation gain
- More load (eventually, some use 20 to 30% of body weight, but only when the body is ready)
- Avoid increasing everything at once: choose one variable at a time and track how your body responds.
You can read in deep here: https://inakidelaparra.substack.com/p/why-walking-should-be-part-of-your
Key Principle:
You build resilience through smart, patient progression — not through rushing or chasing weight. Focus on quality of movement, consistency, and letting your body adapt over weeks and months, not days.
That’s very in-depth, thank you
Superb blog, thank you Iñaki (so cool and inspiring to read about what you've done!) and Jack for this gold knowledge.
Thank you!! So glad you found it valuable! Jack and I loved putting this together, this kind of real, actionable insight is exactly what we wish we had earlier in our own journeys. Keep showing up, doing the work, and staying curious. That’s where the magic happens! 🚀🤘
Thank you, will do!
Great writeup!
Thanks my man
Jack is a pro, nice and trustable guy. Glad he invited me to share, but to be honest he was the one doing the work. Respect to him and all the amazing individuals in The Lethal Gentlemen's Club 🫡🚀
I thought this would be about welding.
Really good crossover. Especially with your ideas of load management and not training like a manic with skilled based training. Good stuff
Would like to see more of this crossover aswell. If applicable
Glad you enjoyed! Thank you for reading and commenting, is always encouraging for the author 😅🤙