After 3 weeks I tinkered with the dosing, and I find 2 on non-workout and 4 on workout days suits me best. On non-workout I have 1 am, and 1 six hours later. On workout days I have 2 am, and 2 just after weights and just before I begin my 45 mins sscv. Having the 2 before the cardio really jacks up my core body temp and I sweat a hell of a lot more. I do find I can get calf cramps doing it this way, so perhaps have a banana or potassium/taurine on hand.