The Power of Going Slow: Smarter Training for a Better Life

The Power of Going Slow: Smarter Training for a Better Life

Author: Joe De Sena April 8, 2025 Duration: 17:21
In this episode, Joe De Sena sits down with endurance coach Floris Gierman to talk about the surprising power of slowing down to get faster, building consistency, and creating a healthier, more intentional life.
 
From heart rate-based training and journaling habits to sleep, movement, and mindset shifts, this episode is full of simple, practical takeaways that can help anyone—athlete or not—feel better, live longer, and perform at their best.
 
Floris shares lessons from world-class athletes and everyday runners alike, showing how long-term change is built through patience, self-awareness, and small daily wins. If you're tired of burnout, overwhelmed by fitness advice, or just looking for a smarter way to train and live - don't miss this conversation.
 
Timestamps:
00:00 Intro
00:43 Meet Floris Gierman from Extramilest
01:39 Finishing hard things rewires the brain
03:50 Slowing down to get faster
05:13 Science behind the 80/20 training rule 
07:05 Focusing on heart rate zones
07:39 Lessons from elite Swedish racers 
09:15 Journaling and pattern recognition 
11:50 Track sleep, stress & screen time
12:12 Three life optimization tips
14:43 Where to find Floris online
15:05 Low heart rate training explained
 
Connect to Floris:
 
🌐 Website: extramilest.com
📸 Instagram: @florisgierman
📘 Facebook: Extramilest Community
💼 LinkedIn: Floris Gierman
▶️ YouTube: Floris Gierman Channel 
✖️ Twitter/X: @florisgierman

Joe De Sena, the founder of Spartan Race and a New York Times best-selling author, believes the most rewarding path is rarely the easy one. In his The Hard Way With Joe De Sena podcast, that philosophy comes to life through raw, unscripted conversations. Joe travels the globe, sitting down with a diverse array of guests-from elite athletes and pioneering entrepreneurs to acclaimed authors and visionary CEOs-to dig for the unvarnished truths about resilience and achievement. These aren't just interviews; they're deep dives into the mental frameworks and physical disciplines that define a Spartan mindset. You'll hear stories that challenge conventional wisdom, practical advice forged through real struggle, and surprising moments of humor that come from shared experience. Each episode is designed to provide tangible tools for improving your health, fitness, and overall approach to life's obstacles. By bringing together this panel of extraordinary thinkers and doers, the podcast creates a unique space where the secrets to success in business, wellness, and personal growth are examined without shortcuts. Tune in for a dose of motivation that’s as actionable as it is inspiring.
Author: Language: English Episodes: 100

The Hard Way With Joe De Sena
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