Ulrich from Carol Bike Explains the 5-Minute Cardio Protocol That Adds Years | DSH #1807

Most people with a 10% improvement in VO2 max would gain two years of healthy life expectancy.

So you save a ton of time every week because you have to spend less time on cardio exercise,

but then you gain like two years.

Wow.

Just from eight weeks of biking, you gain two years.

Yeah, I mean, there's something exercise is wonderful.

Okay, guys, we're at A4M Long Jeopardy Fest.

We got Ulberg here from Carol Bike to Bike Company.

And again, to know you today, we just met.

So thanks for coming on, man.

Thank you.

Yeah, I'd love to learn more about the bike.

And I actually own a peloton.

So I'd be curious what the main difference in your opinion would be.

I mean, there's a ton.

It's completely different.

I would say the only thing that it has in common is that it's a bike with a screen.

But nowhere, peloton is about entertainment,

celebrity instructors, great music soundtracks.

Carol Bike is about the shortest, most efficient

science-backed workouts.

So we are all about results.

If you want to improve your VO2 max, if you want to improve your metabolic health,

and you want to do it in the minimum time possible, then we are for you.

So Carol Bike is actually very versatile.

It can do many things.

And you can do peloton rides on it too, because it's not a locked ecosystems.

You can have multiple apps on it.

But the reason why people get a Carol Bike is to do what's called re-hit.

That's reduced exertion, high intensity interval training.

That's a scientifically developed and validated workout.

That basically gets you fittest, fastest, and is the minimum effective dose of cardio exercise.

Sign me up.

So, and there is a deeper thing is, VO2 max, your cardio fitness is really super important.

It's the strongest correlate to life expectancy.

It's probably the most important physiological marker that you have.

And if you ask people why they don't exercise and why they neglect something so important,

the number one reason is always lack of time.

So that's every scientific survey shows why you're not exercise.

People that say this lack of time.

And there's some people say, well, it's about laziness and so on.

But time is really like the most valuable thing.

And there's trillion dollar companies that are competing for our time, for our attention.

And so we believe people when they say that they don't exercise because they don't have time.

And so we've developed a product, a bike, that makes these re-hit workouts

as simple and as easy as possible.

To allow people to, so a workout can be done in as little as five minutes,

you only have to work hard for two 20-second sprints.

That's it.

Yeah, the rest is just a gentle warm-up.

That's very important.

So it's two 20-second sprints.

That's all you have to do to trigger a really profound training stimulus.

And improve your cardiovascular fitness, your VO2 max,

and your metabolic health dramatically.

You do that two to three times per week.

And then you've got the vast, so then you've basically taken care of your cardio exercise.

And so in those two 20-second sprints, you do work hard.

So those are not easy.

There's all-out sprints.

And the bike is basically optimized to help you

hit maximum power, maximum intensity, and make that as easy and as frictionless as possible.

But if you do that, yeah, you don't have to spend hours to get in great cardio shape,

and to do really something very profound for your health, for your longevity,

and general well-being.

Yeah, very profound.

I mean, it's been shown in published studies to increase VO2 max by around 12% in eight weeks.

That's right, yes.

And it doesn't stop there, so the most scientific studies.

And this is by now a very well-researched workout protocol.

Most scientific studies run like eight to 12 weeks, some up to 20 weeks,

and the improvement goes further.

Of course, like at some point, the tapers off, but we see from our users,

if you do this for six months, if you do it for a year, you can get

improvements of over 30%, 30%, 40%, 50%.

Yes, it depends, obviously, where your starting point is.

If you're super trained athlete, the marginal gains are lower,

but most of us are not.

Most of us live sedentary lifestyle.

And so you will make dramatic improvements really quickly.

And just to put that into perspective for people watching,

a 12% improvement is roughly equivalent to being up to 10 years younger biologically.

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That's correct, yes.

So from the age of 30, I've viewed to max on average,

decreases by 10% per decade.

So in six to eight weeks, you can offset that by more than a decade.

Wow.

And it's, yeah, very profound.

The other thing that's to put it into context,

so most people with a 10% improvement in view to max

would gain two years of healthy life expectancy.

So you save a ton of time every week

because you have to spend less time on cardio exercise,

but then you gain two years.

Wow.

Just from eight weeks of biking, you gain two years.

Yeah, I mean, there's something exercise is wonderful.

Exercise is, if you enjoy it, it's wonderful.

You know what I mean.

I meant, in the sense of the benefits

are really very substantial, very significant.

However, there's a catch to it.

You really do have to stick to it.

So you get those improvements very rapidly,

six to eight weeks, 10 weeks.

But if you don't stick to it, the detraining effect

is similarly fast.

So you lose it all.

Well, you have to find something that you can stick to.

Absolutely.

Yes, you need an exercise that you can do whatever the weather.

And that's, I think, another reason to have something

that's really short and that fits into normal people's lives.

Because if your motivation is

nice soundtracks and celebratory instructors,

that's great.

If that keeps you doing it.

But then if you get into a busy stretch or so

and you drop off, that's no good.

So you need something that really, that you can do,

whatever happens two to three times a week.

And with reheat on the caro bike,

you have a tool, like a fallback option even,

that allows you to keep working out,

even when life gets busy.

Yeah, everyone's got five minutes, no matter who you are.

Yeah, exactly.

And it's the whole bike is set up

to be as frictionless as possible.

So you log in and the bike basically does everything for you.

You're coached through the workout.

It sets your optimal resistance at the optimal time.

It adjusts as you get fitter.

And basically all you have to do is when you're told to

pedal hard for two, 20 second sprints.

So this taking away mental load and making it as easy as possible

is also a big thing in our opinion.

Yeah, this is very achievable.

I feel like for me, like I do the hit workout on peloton,

because I don't want to be biking for an hour,

personally, and the hit is like 20 minutes.

That's right.

And it's good interval training is definitely effective

and a good thing.

We know that because people do use also,

do do peloton classes on our bikes.

The intensity levels are

order of magnitude smaller.

So the level of peak power that you reach

in those two, 20 second sprints are like three, four times higher

than what you do in a hit workout

in a peloton practice.

Yeah, exactly.

And that's also the secret what makes this so effective.

So you go momentarily, you push to your limits

and that creates just a different training stimulus

that gets to the same endpoint as long and urine's exercise,

but just much, much faster.

So what we do is we simulate when you're on the bike is what you do.

You simulate an emergency situation

like as if you had to run for your life or fight for your life.

And the energy demand in your legs goes up by about a factor of 100.

So really dramatic energy crisis if you want to call it that way.

And it forces your muscles to engage

all the fastest acting energy systems.

So that's your glycogen system.

So first, phosphocreatine for about 10 seconds

and then your glycogen system.

And you release about 25 to 30 percent of the glycogen.

So that's the storage form of sugar in your thighs.

And the important thing, so what triggers the training stimulus,

is just that you mobilize the glycogen because bound to the glycogen

is a certain signaling molecules, AMP,

that get released and mobilized with the glycogen,

activate it to AMPK,

and then downstream activate another important signaling molecule called PGC1Alpha.

So that's your body's master regulator for mitochondrial biogenesis.

So that's mitochondria, the parts in your cells that

like the powerhouses in your cells that help you metabolize oxygen.

And with that signaling molecule,

you tell your body that it has to grow more and larger mitochondria.

And thereby, you're able to process and burn more oxygen.

And that's then what increases your view to max.

Your ability, so that's your maximum ability to metabolize oxygen.

And increases your cardiovascular fitness.

And with those short sprints, you can trigger the stimulus,

literally in seconds.

So 220 seconds that has been scientifically validated,

the 220 seconds is enough to trigger that.

And it's not only that it's enough.

That gets really insane.

If you wanted to do more or longer sprints,

you don't actually get more benefits.

Really?

Yeah, that's so crazy.

That's crazy.

You actually get.

So it's very clear that you don't get more benefits.

And then the data is indicative, suggest that you get less benefit.

No way.

Yes.

And so here, these are complex biological processes.

And I'm a mechanical engineer,

but we work with the leading researchers in this field.

And what they presume, the hypothesis is that

once you know you have to do four, five, six sprint intervals,

and they're like 40, 60, 80, like a minute long,

you don't go all out, you pace yourself.

So your body or your mind somehow pulls back

and says, I have to somehow get through this.

Whereas with 220 seconds' sprints,

it's really so short that you can push to your limit.

And here, the training stimulus gets created

through the level of intensity, not the time you

to maintain that.

And so that is really,

yeah, and there's very good scientific data now.

So McMaster's University in Canada,

for the leading university in that field,

they've just published a very, very solid study again on this.

The science is solid.

That's fascinating.

I can't believe it has worse effects if you do it more.

Yeah, I mean, it's, and that's, so that part is slightly,

where I say that's a assumption, a hypothesis.

What we do know is the effectiveness.

So we know very well if you put this in,

this is what you get out on average.

Of course, like everybody's a little bit different,

but on average, that is thoroughly established.

It does make me wonder like about marathon runners

or people that bike 50, 100 miles.

Like, what point is it diminishing return?

So, I mean, first,

there are no serious endurance athletes

that don't also do interval training and high intensity training.

So it's very clear.

So there's, there's this whole,

some people are very passionate about zone two

and lower intensity workouts that have also some benefits.

But it's very, even the leading proponents of that

are very clear that vigorous intensity

is where the magic happens.

That is where you get the most profound improvements.

And so, yeah, even like every serious endurance athlete

will also engage in high-intensity vigorous training

because that's where you get like the biggest training stimulus.

That makes sense.

How long have you guys had the product release to the market?

So we launched this in late 2018, early 2019.

Second version came out in 22.

God, it's relatively new.

It's relatively new.

So there is a,

we have our work cut out

because we're obviously challenging a lot of conventional

beliefs or long-held beliefs.

And if you tell people out to 20 seconds is all you need,

there's a lot of skepticism.

But the science is there.

And it's actually something you can experience.

So once you try the workout,

you will understand that it's effective.

Once you try it for six weeks, eight weeks,

the improvement is not subtle.

So that's profound.

You will definitely notice it.

So yes, we have to

like educate.

And there's really something about

challenging long-held beliefs and overcoming skepticism

that we're working on.

That's great to be able to talk about it.

Are you in any gyms yet?

So we are in

not the big box gyms, but biohacking facilities.

So if you, for example, upgrade labs or smart fit method or exercise coach,

so those are facilities that are not your standard big box stores.

But where you come in with a specific program and

yes, in those we are.

And we're spreading and expanding.

So you'll see us in more places.

But most people actually have their bike at home.

Because when it comes to

making it frictionless.

So this is incredibly important for me.

Is that I have a bike at home.

And it's almost this position between my bed and the bathroom.

So, and then I can just do it every other day without having to think about it.

It becomes second nature and then you get good adherence rates.

So there is a real benefit of having it at home.

So because you will need something that you can stick to.

Yeah, makes sense.

Because you would spend all your driving to the gym.

Absolutely.

That you would be on it.

Exactly.

Exactly that.

So if you just wake up and it's right in your room,

20 seconds like you said, aren't it?

Yeah, exactly.

Short and quick.

That's cool, man.

I can't wait to try it.

Yeah, I'm excited.

I'm going to try it for six weeks, two days a week.

I'll commit that on the show right now.

Nice.

And then I'll message you how I feel after.

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I wonder if there's a way to measure my results before and after.

Absolutely.

So first, the bike, because it's a computer-controlled bike,

AI-controlled, it optimizes your resistance automatically.

You get a rich basket of metrics where you can track with every ride

to your progress.

So you get your fitness score.

You can also do at the beginning and after a while,

then like a VO2 max test.

So there's a range of, the bike is very versatile.

It's very capable.

We can do many things.

What people use it most for, like 70, 80% of the workouts on the bike

are for this re-hit workout,

but there's a broad range of other things

and amongst them also a whole variety of fitness tests.

And you can test your VO2 max,

even without a breath analyzer on the bike, yes.

That's cool.

I'll definitely play around with that.

Well, over, this was great.

We'll link the website if people want to buy one,

maybe a little code too.

Yeah, absolutely.

Anything else you want to close off with?

Well, one thing, we have probably an industry

leading returns policy.

We call it risk free trial.

So if you purchase a bike,

you have 100 days to see whether you like it,

whether you can stick to it,

and whether it's effective for you.

And if it's not, then you can just call us.

We pick the bike up and you get a refund.

Wow.

So, and we can do that because we know by now

that people like our bike and that they see the results.

So, therefore, it's a relatively risk free way to try it.

That's great.

Thanks for doing that, honestly,

because people, I'm sure, are skeptical it is.

Yeah, exactly.

A bit hefty price.

How much is it?

So, it's 27.95.

Okay.

And we, from time to time, do promotions here at AFM.

I'm sure there's a, and I'm sure we can,

we'll have a nice discount code for you.

Nice, perfect.

Check them out, guys.

And if you don't like it, just return it.

So, thanks for coming back to it.

See you, guys.

Peace.

I hope you guys are enjoying the show.

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