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

The Hard Way w/ Joe De Sena

Spartan Races

Fitness, Alternative Health, Health & Fitness, 792700

4.7 • 870 Ratings

🗓️ 8 April 2025

⏱️ 17 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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

Transcript

Click on a timestamp to play from that location

0:00.0	believing you're doing the right thing and that compounding over time.
0:03.4	I found that to be very valuable.
0:05.7	I think the journaling is one of the things that comes up most often with some of my podcast guests who are writing down
0:12.4	what they were doing, what went right, what went wrong, where their body is feeling off,
0:17.4	and I think just getting more in tune between your body and your mind and starting
0:21.5	to recognize patterns over time. Welcome to the Hardway podcast with Joe Ducena, founder and CEO of
0:27.9	Spartan races. We're teaching you how to overcome your obstacles in your life the same way we teach
0:33.7	our 10 million plus Spartans to overcome obstacles on the course with insight from the smartest, most accomplished experts from every corner of the world,
0:41.5	get ready to elevate your life today.
0:45.1	Joe DeSenter here, CEO and founder of Spartan and host a Hardway podcast.
0:49.5	I've got a hard guy on here today, Floris German.
0:53.7	Did I pronounce that correctly?
0:55.0	Absolutely, give pronunciation right there.
0:58.0	You've got a platform called Extra Milist.
1:01.0	Yes, correct.
1:02.0	And that platform basically helps people level up.
1:05.0	That's right.
1:06.0	It was a YouTube channel that started more than a decade ago.
1:10.0	I know it was me having conversations just like you, actually, with people that you find
1:14.5	interesting in one way or another.
1:16.1	Having conversations, this was really around endurance sports, around like different ways
1:22.2	that people are pushing the envelope.
	...

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