Would mixing in a couple 3-5 min hard bursts every time you do cardio be effective or better to just do it once per week & stick with steady state per your example?
I did zone 2 for 6 weeks, 4 days a week and strength training. My resting heart rate down from 70 to 52. Breathing rate reduced from 28 to 20 in just 6 weeks. I will do this further for another 6 weeks before I jump into vo2 max cause I couldn’t do vo2 max like 4 mins and 4 mins break split when I tried at the beginning. So taking it slow. I encourage everyone to do zone 2 it’s the best ❤
Yes. They never tell you this. You need to ease slowly into the VO2 max training. Both in volume and in intensity. The smart way to do this would be to start out at 1% of your total volume of aerobic training for a week. And each week add 1%. 4 x 4 is nothing special. You can do 1 x 4 or 2 x 4 or 3 x 4 or 4 x 4 or 5 x 4 or 6 x 4 or 7 x 4 or 8 x 4. It’s much better to break it up and change it around a lot. But again, easing into both the volume and the intensity incrementally. Enjoy!
@@MarkMetternichPhotographyLLC Perfect! Will do thanks. Just by doing my zone 2 and strength training my vo2 max improved (watch) and it’s on upward trajectory to “Above average”, could be also due to the fact that I lost 8kgs in 2 months. I will start with my VO2 max after 100 days so that I don’t feel like dying post work out. Haha 😂
I do HIIT resistance training(dumbbells/nautilus) and treadmill speed walking with about 10 % of that being jogging, and 10 % sprinting. ALL my training is at minimum, level 2 cardio. And I always hit peak BPM several times every session. I basically never go below level 2, unless I'm warming up, or occasionally in between resistance training sets. I go to full exhaustion on all sets, using 15 second rest intervals. If I don't feel I can maintain that level of intensity. I stay home. However, I average 5 workouts per week, 1000+ active minutes per week, and a marathon/ultramarathon every 6 weeks. Both my RHR, and Vo2max are 53. Which is athletic/elite for my age of 66. I think too many people rely on trainers, or others to develop an effective routine. If we are honest with ourselves, we are the best judges of what needs to be done, and the effort needed to accomplish it. If any senior citizen out there, can better my results. I'd like to know how they did it. I'm always looking for a better process. Thanks to this man, Huberman, Goggins, Cavaliere, Galpin, Willink, and others for sharing their knowledge, and inspiration.
If were honest with ourselves were the best judge... Exactly what i was thinking on my morning ride with zero technology... Just listen to your body... Well said old timer you put me to shame
i've been fit before. atm i just go to the gym and do 15 seconds hard then rest 45 seconds on a matrix s force. its great. feel like my vo2max would be going up. i'm feeling a lot more mobile just doing this. maybe benefit from strengthening the muscles around hips, knees lower core. either way not feeling like missing out by not doing steady state though i end up doing 4 by 4 minute rounds of stead state per workout. haven't tested my self doing any events. i run for the bus as i'm usually late and don't feel like its a struggle at all. often feel like i'm a lot faster than i thought i would be.
Should also talk about what someone's goal is for increasing their VO2 max. As a mostly 400m runner, I need both speed and some aerobic capability. Having a high VO2 max is nice, but I train for what my primary event is which would be different then a marathon runner. And just a quick trick to automatically increase your VO2 max rating, lose weight. As long as your peak oxygen intake stays the same, dividing by a lower weight means a higher #. My current rating is 4215mm/75kg = 55. If I lost 5kg, it would be 4215/70kg = 59. BTW I'm a 63 year old Master Athlete which is why my VO2 max is so high. I still am getting into better shape, my goal next year is to hit 60 as a rating.
THIS IS THE KINDA TRAINING THAT LENDS ITS SELF TO BIKE RIDING EASILY BECAUSE MOST FO THE TIME YOU CAN KEEP YOUR MOVEMENTS UP REALLY GOOD BUT THEN EVERY SO OFTEN YOU CAN GO HAR AND PEDDLE AS HARD AS YOU CAN
What I noticed with my own experience is that my VO2Max would increase steadily when I incorporate 1-2 sprint in my daily 10k Run, and it would come down after my Sunday half-marathon+ long run.
One of my best vo2 max workouts is a 3x1 mile at 5k pace (5:30-5:40) and then 2-3 minutes of rest in between reps. Usually with 4x200m at 1500m pace before the mile reps.
This might work as a beginner but as you train a bit you will need more load on higher intensity workouts. Specially if have limited time. Zone 2 helps on builds and aerobic base on recovery days or days where you are focusing in other training.
Tried 3min intervals today. Harder than resistance training with minimal rest. Different kind of stress I need I guess. Though it’s not pleasant to do it at all😂
I did the 4 times 4 and it works great for me. For me it is about 95% heard rate after 2-3 minutes in the first reps. In terms of breathing there comes the point we I constantly breath with maximum capacity, no lag, no rhythm, just full in full out seamless and fast. This is my VO2 max speed which I can maintain for 4-5 minutes. If I go harder I’m done in 30 seconds.
I do 4 days of moderate cardio (idk if it's zone 2 specifically but I can hold a conversation while doing it, I'm sweating but I'm not struggling. Then 2 days a week I do max heart rate. I hit the heavy bag do burpees then I run sprints on the treadmill. I also life heavy things 5 days a week in long intervals.
Yeah for sure man, the key is to take deep belly full breaths. And in zone 2 heart rate, you should still be able to have full conversation or if you're alone, sing.
How does strength training fit into cardio training? I know they are generally split up into different areas, but more often then not when I am lifting I find that my heart rate is in a high zone 2 - low zone 3. I’m curious if heart rate from lifting can be counted toward the “80 percent.”
So the bottom of the pyramid is zone 2 and the top is vo2 max but what is in the middle and what % is vo2 max? 10% vo2 max, 10% zone 3-5 and 80% zone 2?
You don't have to worry about training the other zones unless you have a specific use-case. For the purposes longevity, Zone 2 and Zone 5 are key. Everything else is supplementary. So, if your sole goal is longevity, then probably 80% of your cardio should be spent in Zone 2 and 20% training Zone 5 or VO2 Max. Make sense?
His pyramid analogy is misleading. He trying to say you need a zone 2 base, the wider the better, meaning the more time you spend at those activities the better. And your fitness depends on how high your VO2 max is and you achieve that through zone 5 training. When you think about it, these 2 activities are meant to achieve different things. Building mitochondria in zone 2, increasing VO2 max in zone 5.
The infographic is wrong. Don't look at the video and listen to what he says. He's talking about maximizing really the area of a triangle, and doong so by making the triangle taller and wider. You get more height (vertical dimension) is VO2max and width (horizontal dimension )is "Zone 2"
Hey Tim, great content as always. Quick question to the editor/about the editing. I love the editing and art style, particularly the subtitles. How do you create those subtitles?
Sunday zone2 cardio Monday squats and bench press Tuesday zones2 cardio Wednesday squats and push press Thursday zone 2 cardio Friday deadlift and bench press Saturday zone 5 cardio No full rest days because I’m not ever going to full exertion except on the zone5 day.
From the given example, can anybody tell me how much time would you spend on zone 2 before you can do the VO2 max on one particular day of the week? This is with a road bike by the way.
It's not 80% of time, it's 80% of sessions. Otherwise, the 4x4 would mean you only did 64 mins of zone 2. Scaling up zone 2 to 15 hours a week doesn't mean you have to suddenly do 3 hours of 4x4 efforts
No, he meant time. The 4x4 is 4 sets of 8 min = 32 min. If it represents 20% of the time, then 80% is 128 min. Basically you can do 3 sessions of 45 min zone 2 cardio and one session 4x4 Hiit. Then, what he meant by 3-8 min is if you double zone 2 time by doing 3 session of 90 min, you'll probably be able to do a 8x8 session.
I was gonna say this doesnt seem right. I mean if you are only training 5 hours a week, I think you need to spend a little more time on HIIT or VO2 max work. The 80 20 protocol works great for people training 25 hours a week, but for the average person you need to do excersise with more bang for your buck instead of just zone 2.
If you want to get your exact Zone 2, it's actually not as simple as % of max heart rate. You have to go get it tested at a fitness center that does this kind of analysis. If you want the quick and dirty way to tell if you're in Zone 2, it's when you're going hard enough that you can still speak and converse with someone, but it's a little bit difficult to do so.
Zone 2 is defined by lactate, yoy can approximate it by RTE and, according to Attia, the worst way to approximate it is by heart rate. Zone 5 is basically going all out, an effort you couldn't sustain for over 1min
What is the best device to measure all this? I’ve read online that Fitbit is not accurate. Anything that is also able to measure BMI would be appreciated 😅
I use my Garmin watch. It's fantastic for this. Once you've input your age, height weight, how much you train and run a few times, it calculates your VO2Max score. The watch even provides daily recommendations of runs to do in order to increase your VO2Max such as base, threshold, tempo, sprint and recovery runs. Through the watches algorithm, it even recommends rest days when appropriate.
Most doctors will tell you BMI isn't an accurate indicator of fat %. If you excercise regularly, eat healthily and drink less than 14 units a week practically everyone doesn't have to worry about fat%.👍
@@lonibytyqi6093 Don't be willfully ignorant. There's enough unintentional ignorance in this world. You don't have to choose to intentionally add more.
This is a good starting point, but the ideas that these intervals are the best way is not yet proven, there are so many variables. I personally have tried some cardio workouts that seem to work better for me than intervals- there are too many variables, the optimal workouts are still unknown.
Can you PLEASE investigate & expound on paroxysmal atrial fibrillation in female athletes? I’ve had one radio frequency ablation already and the PAF / exercise-induced PAF is back🤬
4 mins seems like a long time to maintain the max effort output hes on about. I’ve always thought something along the lines of 15 seconds max output on assault bike and 45 seconds rest x 10 rounds etc. what type of exercises is he suggesting you maintain near max effort for 4 minutes straight?
he explains in his book, it's the max effort that you can maintain for 4 minutes only, meaning, not an all out sprint but still hard work. The type of aerobic exercise is upto you. his preffered method is on a spin bike.
Vo2 max is measured during a long duration exercise where your heart rate is gradually increasing. The goal by doing 3-8 min is to keep your heart rate near Vo2 max and train it to endure more time.
....sprint training is purely anaerobic....technically you could hold your breath for full 10 to 15 seconds as a sprinter might do... so I doubt there is any taxation on aerobic systems. 15s great for power and speed training for fast twitch I expect. For running 400m upwards if you've done this you'll know things get more complicated. I don't think his "near max effort" over 4 mins is anything like the self destruction from lactate from running a eg. 400m either .... it sounds purely aerobic with only very manageable lactate build up that clears quickly.
If you really want to correct Attia by half remember article you've read, you really think too much of yourself. You really don't know how big nerd Peter is.
Read the One Minute Workout by Martin Gibala. I have been following his recommendations and have improved my VO2 max significantly. Never went more than 12 seconds at high intensity. 3-8 minutes is not necessary.
When does someone call Bull? Do Peter and his friends joke around and say, "let's come up with something out of the blue so complex and weird they think it's profound"? Cuz this is a head trip imitating life. Get me. Tim's Bread & Butter, and endless array of make-believe "salf-improvement". For the win.
It’s not complex and it’s incredibly standard physical fitness advice across many more people than just these guru types, who I agree, can be annoying.
The problem most people have with doing any type of interval, may it a Tabata or 4min or 8min, is they ease into it. Do a 4min interval, but are you absolutely smashing the pedals at the very first second? If you ease into it, even a five second build up, you're wasting time. I'm of the opinion that it's better to do 2min flat out, as opposed to 4min that has a ramping up period.
If you’ve had a prior heart attack and dealing with reduced EF, not sure this is the best strategy. I work out basically every day, but I don’t kill myself. However, I am able to get on the stairmaster for 35 minutes at a moderate fast level or unable to run for the same amount of time at the same intensity level (9 minute mile). I also do some type of lifting or anaerobic exercise prior to that cardio workout. Aside from my genetic heart issues, I have no other health problems.
@@gejugfeguug5623 I had my heart attack 2019 before Covid. I did get the first dose and one booster but nothing after that. I decided to get the vaccine because I was in a higher risk with the damage heart. But then I got Covid in 2022 it was mostly like a flu. I think the earlier versions were probably more deadly, but then mutated.
Good for you. This video is for peope trying to increase their vo2 max. What you’re doing, while it’s great, will not increase your vo2 max. It won’t hurt but you’ll simply stay at that level unless you push yourself further and faster. I promise you you’re not at 80-90% of your max hr if that’s a workout you’re doing regularly and feel comfortable with. A vo2 max exercise should have you feeling like you’re going to collapse or vomit.
I'm not understanding...why not do aerobic interval training every day of the week? Why take days off? It's not like body building where you have to rest several days before lifting the same muscles again.
If you do them at the intended intensity you will not be able to do them every day. Also, you will be more injury prone if running and you will plateau hard pretty fast. No one at the elite level trains hard every day, and there are good reasons for that.
Does thid apply to cardi or weight? I cant do cardia right now cause of an injury..can i train vo2max buy doing upper body weighs? Honest question i feel limited and i want to get better health, thanks!
Your narrative is richly woven; similar to a book that was rich in narrative and insights. "The Hidden Empire: Inside the Private Worlds of Elite CEOs" by Author Name
I'm sorry but it just doesn't work for me . Any low intensity work just puts load on my muscles with no fitness improvements. So no matter what shape i am at I'll always start with intensity untill I get to a cert level
At 90% of max heart rate? 😂 Even for elite athletes going to their max heart rate will be hard for longer than 4 mins (Even though their max heart rate is higher)
I don’t agree with 4 x 4 at all. We should be doing one minute intervals, two minute intervals, three minute intervals, four minute intervals, five minute intervals, six minute intervals, seven minute intervals, and eight minute intervals. These should be best done every workout day, only 10, 15 or at a maximum of 20% of our total volume of our cardio work out. And it’s best to intersperse them! Meaning, maybe do the one minute intervals at the end of the first aerobic exercise day, then do the eight minute intervals the second aerobic exercise day, then do the two minute intervals the third day, and then the seven minute intervals the fourth day and so forth. Break it up! Again, this should only be 10 to 20% maximum of our total aerobic training. And at the end of our zone 2 training. If people are not accustomed to this. They want to ease into it, both intensity-wise, and volume-wise. Mathematics.
The time you gain towards the end of your lifetime through improved fitness is roughly the time you spend training in the best time of your life. If you don't really enjoy punishing yourself it sounds like a bad deal 😅
@@uclaalum88 Every single word I said is true. Don't confuse your opinion and value system with truth. And then, move your own ass and let others do their own thing. Btw I did not mention with a single word what I do and what I enjoy. Just work on your text comprehension ability without making assumptions.
Which part were you struggling with? Maybe go back to getting down the definitions of the terms used here - VO2max basically is a measurement of how well your body can utilize the oxygen it is getting. Understand what it is, why it is important and come back here. Best of luck!
Yeah youd rather to do cardio indoor with your air filter and air ionizer. If your doing your intense aerobic training outdoor like running and cycling youll inhaling in the nano metals in the air. Youll have shorter lifespan than those just fast and eating twice daily.
