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@Nef
I’d also add that finding what works for you is really the most important thing. The science of what intensity is optimum is one thing, but it’s kind of irrelevant as what works best for each individual is likely to different.
We all know what we should be doing with our diets and training, but that’s not always what we actually do. And that’s why I prefer the realistic solution over the “optimum” one - and that will be different for everyone.