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