How to train your cardiovascular fitness | Peter Attia

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This clip is from episode #261 of The Drive - Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength
In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon.
In this clip, we discuss:
- The pyramid of cardiorespiratory training
- Peter’s zone 2 training and recommendations
- Peter’s VO2 max training and recommendations
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: peterattiamd.com
Connect with Peter on:
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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: peterattiamd.com/terms-of-use/

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17 июл 2023

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Комментарии : 808

@deedee2455 8 месяцев назад

🎯 Key Takeaways for quick navigation: 00:00 🏃‍♂️ Cardiovascular fitness training aims to maximize the area between Zone 2 (base) and VO2 max (peak) to achieve the best results. 00:38 🚴 The 80/20 rule suggests that around 80% of training volume should focus on Zone 2, and 20% on VO2 max for most athletes, including elite ones like Tadej Pogacar. 01:47 🕰️ Time commitment plays a crucial role in designing a cardio workout routine, and it varies for individuals based on their schedules. 02:59 🔄 It's generally recommended to spread out Zone 2 workouts rather than doing them all at once, even if you can handle a longer session. 03:52 💪 The weekly training schedule typically involves strength training, Zone 2 workouts, stability training, and VO2 max sessions, with different days dedicated to each. 05:29 🏃‍♀️ Zone 2 workouts should ideally last at least 30 minutes per session to be effective. 08:53 🏋️‍♂️ VO2 max training modalities can include cycling (outdoors or on a stationary bike), stair climber, treadmill running, swimming, and rowing. 11:34 ⏱️ VO2 max workouts often involve intervals of 3-8 minutes, such as four minutes on and four minutes off, with the goal of maintaining a high intensity. Made with HARPA AI

@MarkMetternichPhotographyLLC 7 месяцев назад

What a waste. The whole thing is a take away.

@esc1614 7 месяцев назад

I appreciate you going above and beyond for this, yo!💯

@baconinvader 6 месяцев назад

@@esc1614 just an AI generated summary, they didn't even paste the entire thing

@NatashaRaisorGlam 5 месяцев назад

Thank you

@Trackrdesigns 4 месяца назад

8:53 should say Zone 2 training instead of vo2max FYI

@Apice. 10 месяцев назад

Listening to Attia talking about VO2 max is a joy

@swing8 10 месяцев назад

If the speaker is Peter Attia and the subject is Zone 2 you can bet I'll be watching.

@sponkmcdonk3898 9 месяцев назад

it’s mental masturbation

@cynicalmonk870 8 месяцев назад

it takes too long for him to say what he needs to say try to stay between 65 and 75% of your max heart rate for around 45 to 1 hour…🔁😅

@tf-ok 5 дней назад

Get a room

@creektopfarms5217 9 месяцев назад

Y’all are lucky to have normal hearts, I have half a heart, my vo2 is 27(very poor) Spo2 90% and I still manage to hike regularly and rock climb. I just did a 900 rock face called Tahquitz twice in 2 weeks. Take care of yourselves and be thankful for being normal if you are.

@H0A0B123 9 месяцев назад

What's the name of your condition?

@DeafSeattleGuy36 9 месяцев назад

mine is 22 for vo2 and I have a normal heart :(

@redwoodtrees7068 8 месяцев назад

you are a legend man!

@mikevaldez7684 6 месяцев назад

@creektopfarms5217, What do you mean, "half a heart"? What exactly is your condition? Just be happy you don't have, "half a brain." Hopefully 😁👌

@mikevaldez7684 6 месяцев назад

@@DeafSeattleGuy36 sad😭

@Gref75 10 месяцев назад

I hated moving for 31 years p, my whole life. 7 months ago I saw dr Attia at Rogan’s and Huberman’s and I was hooked. Noone can talk about this and make you want to excercise just for the sake of it, for your health and joy. And believe me, I tried to start training since I was a kid. This man is like a missionary making people believe just by preaching.

@sedrickrichardson6141 9 месяцев назад

😊

@sedrickrichardson6141 9 месяцев назад

😊

@sedrickrichardson6141 9 месяцев назад

😊😊😊

@sedrickrichardson6141 9 месяцев назад

@Gref75 9 месяцев назад

@@GuacamoleyNacho Hi, sure. here they are: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-jN0pRAqiUJU.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-92kYDVjX0G0.html&pp=ygUbZHIgYXR0aWEgZXhlcmNpc2Ugam9lIHJvZ2Fu

@nithin1477 8 месяцев назад

I really liked the way thr interviwer asked the question. Asked every detail.

@Yowzoe Месяц назад

agreed… the nitty-gritty is where it's at

@Maritime007 Месяц назад

I compete in Ironman's at age 56 so do a lot of research on how to maximize my fitness. Dr. Attia's information is very consistent with the best information I have found. I like his explanations as they're very clear and succinct. Some sources of information can get quite technical and difficult to turn into real world action items.

@mottohorn 5 месяцев назад

7:58 best description of how I messed up training in past. I’ve been focused on steady state Z2 like you’re describing the correct way recently, and have noticed so much change in my RHR, my workout HRs, and my ability to recovery from hard efforts.

@Joblessnerdo 4 месяца назад

ru-vid.comA1KlGqTIMbQ?si=t-2eG3HOxjiOBMw9

@tg2003 2 месяца назад

Can you explain how I would know that I am in zone 2? He said it's not your heart rate? It's your lactic acid???? What??

@mottohorn 2 месяца назад

@@tg2003 lactic acid is created a by product of muscle contractions. There is a point of lactic acid concentration where type I muscle fibers can use lactic acid as a form of energy somewhat and shuttle excess lactic acid away so an excess build up is not felt as “burning sensation” in the muscles. Your HR responds to these demands by increasingly pumping my oxygenated blood to your muscles to help keep them working effectively at higher levels of energy use which produce more lactic acid. But your HR responds secondarily to the lactic acid production in your muscles and as a separate albeit necessary system. When you cross certain thresholds of lactic acid concentration, your body metabolically needs to find a quicker source of fuel and energy (carbohydrates and sugars) as you go higher up the energy spectrum. You also accumulate more lactic acid build up as you are now unable to clear that lactic acid from your muscles as effectively anymore causing it to leak into the blood stream. So it is your HR, but your HR can also be affected by so many other things. Sleep, food, stress, temperature, etc. and lactic acid testing is really the BEST way of knowing where your real training zones are. Simply bc your HR can change too slowly especially for the highest training zones, and bc your metabolic Z2 HR might be different each day based on your body’s ability to perform on that day This is how I understand it.

@kylegooner96 2 месяца назад

⁠⁠@@tg2003I believe it’s working out you’re lactate threshold (Joe Friel test) then zone 2 would be 80-85% of this number

@gefloigle 9 месяцев назад

“What we’re looking for is the harnessing of mitochondrial efficiency, and to do that you have to be able to push oxidative phosphorylation right to its limit before you trip into glycolysis.” _-Dr. Peter Attia_ I’m going to have this mounted on my wall.

@mikevaldez7684 6 месяцев назад

Why? Because you're gay?

@PeacePresencePower 12 дней назад

I loved this guys questions... he gave clarity on all the subtle aspects of it that the average dude(me) did not understand. I gained more clarity from this video than watching 10 other similar videos.

@Dggb2345 10 месяцев назад

Thank you for the weekly schedule breakdown. Hugely helpful

@YoursTruly78887 16 дней назад

Love you guys took the time to explain Zone 2 and VO2 max before going into the nitty gritty. Really appreciate that 🙏

@lisatowe778 7 месяцев назад

So good to hear a man younger than me by close to a decade say he can’t do some things anymore. I get frustrated because of what I used to do. I simply don’t have the time to do it all and some body parts just don’t handle quite the intensity

@wolfthequarrelsome504 16 дней назад

What we lose in ability we gain in technique.

@helibladerunner74 7 месяцев назад

Great video , thanks for sharing You're an inspirational speaker and now I not only watch your videos , I also share them with my wife who has also found your videos a great encouragement. Thanks again, keep us the good work.

@schrafn 4 месяца назад

I'm 32 years old and training for the hardest 1-day mountain bike race in America. I came to the conclusion recently that my training was not focused nearly enough on zone 2. As my muscular endurance is currently much higher than my cardio endurance. Thank you for the valuable insight to improve my training and race experience

@JAREDGRAF8181 3 месяца назад

What race is that? sounds cool

@schrafn 3 месяца назад

@JAREDGRAF8181 The race is called the marji gesick it's 100 miles in marquette michigan

@HkFinn83 2 месяца назад

That’s a good problem to have as it’s a pretty easy thing to improve

@zouhangashan1661 10 месяцев назад

Huge fan of Dr. Attia!

@viq234 10 месяцев назад

Thanks I totally forgot about vo2 Max training. I was so focused on zone 2.

@jeg569 3 месяца назад

When Peter mentioned archery, thats a strange one but since 💡I am half way thought his book Outlive. Love reading your book, so very well written and keeps the reader engaged.

@ketle369 8 месяцев назад

Don't underestimate the power of walking. Just by hopping of the buss two stops earlier every day, to and from work, I get 30-40 minutes of walking every day and it isn't even noticeable.

@Shelly-cp7gj Месяц назад

Love it, good job

@marcjov8149 9 месяцев назад

He mentioned Tadej Pogačar as example and he is from a small country of Slovenia, that is where I come from. Really surprised. Nice for Tadej.

@chriscruciat2469 9 месяцев назад

This is very useful. So then in my case, in addition to weight training, I can do 3 times per week Zone 2 and 1 time per week HIIT to achieve my Vo2 Max

@fryertuck6496 9 месяцев назад

I do my zone 2 and finish with a VO2 max on the punchbag using hands and feet.

@Wantthosedaysback 8 месяцев назад

Been attempting to increase vo2 on ebike commutes . I think the weight of ebikes, gears and power assists can make it somewhat ideal compared to a normal ebike imho ,yet keep from being late to work

@paulwg9659 5 месяцев назад

Love Dr Attia I do my VO2 Max on rower. 4 minutes on 4 minutes rest.

@99cya 4 дня назад

Do you just try to go all out during the 4mins? And how often do you repeat that?

@milossavic6642 10 месяцев назад

Rowing on the erg is the best! You can do both zone2 and vo2 max

@Nick_Henri 9 месяцев назад

I've been looking for more info on Peter's perspective of Zone 2 and VO2 Max, particularly given how his "zone 2" is different from the traditional use of that term. This clip was very helpful!

@valherd.o.o.-pelasertec254 8 месяцев назад

@ibnunadzir223 4 дня назад

How is his zone 2 different from others?

@timholmes3621 9 месяцев назад

I hit and stick the zone 2 with power walking wearing a 25 lb vest 4 days a week every other day.

@johnsharpnack4983 10 месяцев назад

Great info, lots to ponder. Thanks!

@jameswestmoreland9717 8 месяцев назад

Absolutely the 3 minute thing. First feels good but not slow, second minute starts feeling hard and the third begins suffering with the last 30 sec is barely there. I like 3"10 hard with 2:50 recovery letting countdown rollover, last 10 seconds with alarm going off.

@msschiaffino 10 месяцев назад

Peter provides us, in my opinion, with the best content (and in the best format) on longevity I have ever come across. It is truly a joy and a privilege to have access to all of that. Personally, as a fellow Engineer myself, I profoundly relate to his work. Here is a humble suggestion on the "triangle" metaphor for cardiorespiratory health: why not add another dimension and make it a pyramid? x axis is the result of Zone 2 work (efficiency), y axis is the result of VOmax work (peak). The z axis would be plotted as a combination of both strength and stability. The base of the pyramid would be the area produced by this rectangle (cardiorespiratory efficiency and strength + stability) and the height would be the cardiorespiratory peak. If someone is insanely fit from a cardio perspective (large 2D triangle area) but does not work on the 3rd dimension (strength and stability), the pyramid could potentially fall (e.g. stress injuries on runners, etc...) Function to me maximized here would not just be the area of the triangle, but rather the volume of the pyramid.

@msschiaffino 10 месяцев назад

Values of x, y and z would be plotted depending on the patient's goals. If the patient wants to be able to do a lot of cardio work at 90 (e.g. long hilly walks), scoring high on x and y axis would should be harder. If the patient wants to be able to play with grandkids and not panic when a 15 kg child runs towards him/her asking for a hug, scoring high on the z axis should be harder. (x,y,z) should be normalized by the patient's goals.

@DKFX1 10 месяцев назад

Yes, his way of packaging the information really sticks in the brain. Especially that cardio pyramid of zone 2 and VO2 max was incredibly useful.

@shobisyd5762 10 месяцев назад

@@msschiaffinoas another engineer, this is a great analogy! In fact, it could become a more accurate 3D “biomarker” of health/longevity than any one number. How to compute/standardize the x and z axis units will be tricky though (since for y axis we have vO2 max, a single computable score). Potentially x could be hours of zone 2 per week performed, and z could be powerlifting total and some composite plyometrics/yoga score lol

@noosphericaltarzan 9 месяцев назад

It would make more sense for a z axis to represent some combined score for HRV and resting HR. Even dismissing that, one could argue lactate threshold serves as a better z axis. If we are talking about the sport of running, then running economy definitely has a place there, since you can have a super high VO2Max and lose to a competitor with a much lower VO2Max than you but much better running economy. That would integrate threshold by itself, since running around threshold and just above it is how you can best improve economy. I would keep the pyramid apropos to cardio-respiratory health and energy systems.

@mrp973 8 месяцев назад

I like the engineer perspective. Structural engineer here hehe

@santoshsebastien3689 9 месяцев назад

Great questions. Very specific and things us mortals wanted to really know.

@nigelterrancehordatt-reece6577 8 месяцев назад

Could you please show the day by day listing of your workouts showing example to all thank you

@timothy961 9 месяцев назад

Have you guys never heard of using the rebounder I've used the one that I have for the last 40 years and it has kept me in shape greatly improving timing balance and coordination greatly improving endurance as well as dropping my resting pulse rate more than 20 beats per minute it has been the best cardio exercise equipment that I have ever used

@juliegathman2923 9 месяцев назад

Is that one of those small trampolines? Can you explain more about what you do on it?

@monikawashington1305 9 месяцев назад

Please tell me more about it :)

@AntonisZacharopoulos 4 месяца назад

Very Insightful!❤ 09:30 a Future Research topic passed through the Mind of Dr. Attia!😊

@Itadakiman 2 месяца назад

Love the chemistry!

@brannmacfinnchad9056 5 месяцев назад

Thank you! I've been trying to figure out whether the Zone 2 80/20 should be by time, training load, or what for a while, even after watching every GCN and similar video. It seems obvious, but you never know. The section about keeping it steady state is also helpful to know, although probably far less enjoyable to put into practice.

@noej2591 4 месяца назад

Inigo interviewed by Peter says the 80/20 split should be by time (I asked myself the same question and dug for this specific answer recently)

@douglasbooth6836 9 месяцев назад

You also need a good threshold. It all depends on how good your vo2 is V your zone.

@gabeduran8321 9 месяцев назад

Brilliant!!!!!!!!

@cptbrncls7050 9 месяцев назад

I wish there was a way of accurately measuring a zone 2 effort for those of us without much tech

@paulblake3166 7 месяцев назад

Excellent video

@c.c.2763 6 месяцев назад

Currently watching as I do Z2 on my Echo bike.

@kajsilee 8 месяцев назад

i like how Peter doesnt even wait for the quetion to finish. he just knows and answers. cool.

@digitalnomadhealth 8 месяцев назад

Interesting topic especially because many patients who first come to our practice spend the majority of their time in zone 3-5 and little in zone 2. Their first few sessions with a personal trainer is intense enough to cause a sense of nausea due to high intensity. This not only has caused blood pressure aberrancy and blood sugar problems but it leads to injury and the sense of wanting to give up due to the difficulty level. Thank you for highlighting the differences here.

@jakegjorloff421 8 месяцев назад

They spend most time in zone 3-5 and get nauseated during zone 2? Zone 5 is 100% max heart rate. They spend most of their time in higher zones? Are your patients Olympians?

@mikevaldez7684 6 месяцев назад

@@jakegjorloff421 🤣 I know, makes no sense..how do you get "nauseated" from zone 2 when you're highly trained in zones 3-5? 😁

@campfiresolutions 9 месяцев назад

If Heart rate monitor (Garmin/Apple Watch) is not a good indicator of Zone 2 for a given modality then how do I measure/know I'm in Zone 2?

@simonstucki Месяц назад

there's a few videos on GCN and other channels on Zone to and how to find it, apparently a good indicator is, that you should b able to have pretty normal conversation (full sentences but not needing breaks to catch your breath) but if your let's say on a phone call and the other party doesn't know that you are exercising they should be able to tell from how you speak, that you are exercising, that's how Iñigo San Millán put it.

@SapientEudaimonia 10 месяцев назад

For once I am glad I live in the flat country of The Netherlands, where cycling in zone 2 is pretty convenient to do!

@rdbm-uo5zt 9 месяцев назад

Dr Attia, you mentioned in another video that MaxVO2 is the most important marker for fitness. Some individuals with a high percentage of type II x (where x > a) muscles won't be able to recruit a large enough mass of mitochondria to maximally tax their cardiovascular system - even if they use an Assault Bike. Such people might have the cardiovascular capacity to perform at a high level if only they could replace some of their white meat with more red meat. Also, in some cases, some bodies show a very strong adherence to specificity. At a rehab facility, they tested me on a steep uphill walk (i.e., a modified Bruce Protocol) and I only made it to eleven minutes. Yet, I can comfortably run 9 mi/hr. (> 14 km/hr.) on long runs, and on Zwift, I've pushed over 400 watts for half an hour (although I weigh almost 200 pounds). An exercise physiology grad student said that he sometimes tests distance runners on the Bruce Test who occasionally even flunk. But, after a few months of using their treadmill, I made it to level 16 without measurable improvement in my running and cycling. After rehab, I went out and purchased a treadmill and an Assault Bike to fill in some holes in my training.

@angad10 Час назад

dr attia says muscle mass, but more importantly strength, grip strength and leg strength, mobility etc plus VO2 max are the main parameters he uses to gauge longitivity.

@LoVeELekR0 9 месяцев назад

Thank you Attia for mentioning the heart rate for zone 2. I was recently hiking with a friend (very steep), still holding a conversation but my hr was close to max (188). Seems like zone 2 but not. Still a bit confusing but will ignore Garmin zones for now.

@-Plot- 9 месяцев назад

Yeah I’m not really impressed with Garmin’s stuff

@mannysanchez5001 9 месяцев назад

nose breathing works better for me as far as staying in zone 2

@burarum1 9 месяцев назад

You don't have to ignore garmin zones but set them to the correct values.

@Journeymanlive 9 месяцев назад

the MAF 180 formula is not too bad for finding Zone 2. 180 minus your age. lactate meter is better but despite ALL the measurement tools, Attia said with the EXACT wattage on his bike, one day he was in Zone 2, another day he was not ( probably tired etc) it's very hard to track. it's basically the high form of exercice BEFORE you produce lactate. SO for me ( and Attia said it a lot) you have to rely on how it feels. my 180- my age formula is a good average, I can feel when I'm in Zone 2, you sort of get a sense of it.

@-Plot- 9 месяцев назад

My thing is that my heart rate is always on the higher end

@uncountedvoter9449 9 месяцев назад

Peter, can one do gasser rounds of 5 minutes of Jiu Jitsu for V02 max training and is it possible to do light BJJ for 45 minutes if I stay at in my Zone 2 heart rate? No one talks about this modality. Thanks

@angad10 Час назад

im recovering from two herniated disc and pinched nerves in my back , and i cannot wait to train again

@ryanivan4806 9 месяцев назад

Is zone 2 sports specific or does it have effect cross modality? does zone 2 running help cycling or vice versa

@jdewolfe5 9 месяцев назад

One thing I didn't quite catch was whether the resting part of the v02 interval training gets counted as training when calculating the 80/20 split between zone 2 and v02.

@richardmarzec9136 9 месяцев назад

No, it is based on training sessions. 2 days would be VO2 and 8 days would be Zone 2 and rest days. Time at VO2 is important for adaptation so keep track of that.

@prep1989 8 месяцев назад

thanks for the great content and insight. Just getting into the 80/20 after years of continuous hard training rides. When you're doing your zone 2 days, do you avoid hills completely. I'm in a hilly area and can only avoid them following one route. I'm getting tired of this one route, but other directions put me on hills that are going to put me well into Z3-4 for several min. several times a ride.

@cantflipforship 7 месяцев назад

I would think generally avoiding hills is the way to go because they change your lactate level then you won’t necessarily be in zone 2

@mikevaldez7684 6 месяцев назад

@@cantflipforship duh

@chrishill1774 2 месяца назад

If you are on a watt bike in ERG, it's erelevant flat or uphill, it will be the same 😂👍

@wss327 9 месяцев назад

I used to do structured training in sweet spot and over trained. Then I changed to polarized training, did less effort but ended up just as fast and better endurance. Zone 2, RPE, VO2 Max and body weight functional training.

@mikevaldez7684 6 месяцев назад

How sad.

@philiplacey5430 5 месяцев назад

Me too, I used to be faster in June than I was in October because I wore myself out from chronic over training all summer. It is really hard for me to go slow though.

@user-xf5gf2zf5j 8 месяцев назад

Z2 is not the limit of oxidative phosphorylation. It will continue and ramp up until vo2max is reached and even then it will not shut down

@markmcfadden7428 9 месяцев назад

Likely you have explained stability exercises so can you point me to your talk on stability training, so I can better understand what that entails? Thanks

@dad102 8 дней назад

fascinating. informative.

@stumpywigmaker 9 месяцев назад

Thank you for the video! I still have this question: How can I effectively measure if I’m in “zone 2”? HR is out, I don’t have the means for the proper measuring equipment, so what’s the best way to get into and stay in Zone 2?

@aching4382 9 месяцев назад

He eluded to it, which is to utilize an indoor trainer (e.g., Wahoo) or treadmill at an incline of choice with the very rudimentary Zone 2 measurement guide of “can I hold a causal conversation.” Poor man’s way to go about it, but it gets you started. Couple that with a HR monitor and you’ll have a rough estimate.

@juliegathman2923 9 месяцев назад

We used to measure our heart rate by putting our two fingers on an artery and counting the beats for a minute (or half a minute; multiply by 2).

@ketle369 8 месяцев назад

In the beginning you should aim for not going over zone 2, ie you should rather go too low than too high. The training should be so easy you can easily talk and maybe don't even brake a sweat. If you go for a brisk walk for an hour or two and wake up the next morning and have the feeling you could easily do the same thing all over again, you are in the right place. Zone 2 is hard to get because most people think training have to be hard. Zone 2 isn't hard, its very easy. Something you can do almost every day and feel fresh the morning after. But, it takes months to get results, so be patient.

@walterwood3229 6 месяцев назад

Because of my heart having an aortic valve replacement the heart rate monitor is not very effective, but using the old “talk test” from the 1970’s gives me a very good standard based on respiration.

@fpoester 9 месяцев назад

I was gonna go back a minute on the video to see again the weekly training day by day, and then the timeline shows me "most replayed" tag lol. can't imagine why :)

@virtualathlete 9 месяцев назад

It would be very helpful if Peter could talk about a perceived exertion scale we use in the fitness world. Zone 2 & V02 max is a tad vague. PE can be used up & down the fitness ladder. From 1-10. 1 being on sofa. 10 all out. I think it would be easier to grasp how hard (or not) we need to go based on PE. Just an idea.

@sparkside217 9 месяцев назад

He says often on other stuff that zone 2 should be barely conversational - you can talk, but slowly and with lots of pauses

@InfiniteQuest86 8 месяцев назад

I get what you are saying and asking for, but it's a bit hilarious. Since Zone 2 and VO2 max have exact real biological and measurable definitions. And PE is completely subjective and varies from person to person, but you are literally asking for something vague to help you understand something precise and claiming the complete opposite.

@JackJensenTrader 8 месяцев назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-AoB2AMUq8Wg.htmlsi=GuJWBoktgjie99vf&t=22

@jaderanderson 8 месяцев назад

He talks about this in the huberman podcast, in summary Z2 would be something you could do for a really long time and able to talk but really prefering not to. In my personal experience is a state where you feel tired, but able to proceed

@virtualathlete 8 месяцев назад

@@jaderanderson Thanks. So, if you're a runner, maybe he is saying it's like LSD training- long, slow distance. I think a tempo pace would be much harder to talk.

@jaderanderson 8 месяцев назад

Dr Attia, what about elliptical machines ? I use them for cardio to reduce impact on knee joints and my back but haven't see you cite them as a possibility. Anything i'm missing ? Currently my Z2 workout is based on HR only and the concept of "i could talk but prefer not to" kind of exaustion

@stefanweilhartner4415 9 месяцев назад

is calculating the zones through dividing the range between maximum and minimum heart rate into 5 equal zones? like for example: minimum 80 (couch potato) .... to maximum 180. ==> (180-80)/5 = 20. ==> zone 2 from 100...120 is that the right calculation? for me as a 118kg couch potato, it would then be walking for zone 2.

@jvoz6379 6 месяцев назад

This was helpful!

@acousticreate 9 месяцев назад

Would love to get people's insights! - What about all the other zones, so it's hard to stay in Z2 all the time, especially with varying terrain? As an amateur, I can only really do my heart rate zones, so that's what I track on Zwift. Strava also has Power zones, based on a recent FTP test, my spin last night said I spent 15% of the ride in the VO2 Max zone, but this wasn't planned and was dictated by the terrain. Although a relative beginner, I really enjoy pushing myself hard but looking at advice this isn't necessarily the best approach, but still good and valuable. - Is an FTP a good way to assess your VO2 max? Mine is hovering around 160-165 but want to be over 200 - Can i do intense sessions through the week when i have less time and then do longer (boring) slower sessions at the weekend, in other words will my body care! - Glad he, builds in strength training as I want to do both to improve everything, I've just started a similar approach of alternating days,j ust need to work out how to build the volume (as I get fitter)

@adamsmith8283 9 месяцев назад

You don't need strength training for cycling, I would choose what you prefer to do. Regarding terrain this is why gears are on your bike use them wisely, look at getting your own power metre. Your ftp is very low. Zone 2 sessions are boring but try to keep yourself fresh for the intervals.

@acousticreate 9 месяцев назад

@adamsmith8283 thank you for the encouraging, insightful and valuable words 🙏

@adamsmith8283 9 месяцев назад

@@acousticreate It all comes down to how much time you have to train. Just have fun you will still improve, after a few months then decide how seriously you want to train.

@acousticreate 9 месяцев назад

@adamsmith8283 thanks, the zone two is boring! Check in on me in 3 months hopefully I've improved 🤣

@Heldarion 9 месяцев назад

@@adamsmith8283you definitely need strength training in cycling if you want to see significant improvement.

@phqnomenon 7 месяцев назад

is zone 2 rowing worse than zone 2 on a bike trainer? if I'm primarily looking to improve my cycling capacities how much would it hurt to do one zone 2 session a week on something else.

@beastmode1 9 месяцев назад

Mark Sissan has been onto this idea for quite some time. My over trained athlete friends would hear nothing of it. But now it’s beginning to become a bit more mainstream. But they are still over training and fueling with carbs.

@TheNgm123 9 месяцев назад

Where does aerobic/anaerobic threshold fall into the mix? Most high level runners and triathletes I know have 1-2 days a week with substantial aerobic threshold work. Lots of cyclists do a 2x20 minute routine 1-2 times per week; and lots of runners do a similar amount but more broken up (say 6x6 minutes) or added into a long run.

@MrQuestful 8 месяцев назад

2:16 give up driving, I did it a decade ago and I don’t regret it. I’m fitter now in my late 30’s than I ever was in my 20’s.

@scottymackay1801 8 месяцев назад

So is the 10min ramp-up part of the 45min overall?

@lifeisgood070 9 месяцев назад

How do you train if you have heart defects? If I do normal things i go well above zone2.... 1.8mph treadmill walks are 135-140bpm

@benjaminwesercreative 6 месяцев назад

very curious about his stability routine now 😀

@99cya 4 дня назад

For vo2max i do some zwift cycling workouts (roghly 50min session) and in running i like to do 6x1km temp run with 2min rest in between or hill runs.

@goatlinkcyclingchannel263 Месяц назад

Taking Zone 2 and Vo2 Max training is the formula to get your sweetest spot.

@cheliospanama9786 4 месяца назад

Thanks 😊

@brandonwon9257 Месяц назад

This led me to do some research on how this is good for your health: Zone 2 exercise leads to increased ROS production as mitochondrial activity (the type of energy output derived from Zone 2 exercise) increases. ROS can be damaging to cellular homeostasis at high levels (this can lead to diseases and health issues). However, through this moderate form of exercising you essentially train your cells on how to remove ROS more effectively and prepare it for situations when it needs to get rid of ROS in the body. Therefore your cells are stronger and better at battling free radicals which contribute to major health issues. I'm not a health professional so please correct me if I'm wrong.

@brandonwon9257 Месяц назад

ROS in moderate amounts also serve as signaling molecules which lead to a number of health benefits.

@Junker_1 9 месяцев назад

Has he ever heard of overtraining? I also see very little on his youtube about recovery. This is a super super important topic and he seems to basically ignore it. He is doing a ton of training here and maybe he is genetically gifted that he can take it but many many will suffer from overtraining doing this. And trust me it is not a pretty sight. I also see little warning to people to become obsessed by all this and go into overtraining or eating disorders and such. So I hope he addresses these things in the future.

@myzenlifeinnature 8 месяцев назад

Exactly. Did higher weights this week, first 6 weeks in gym for years, other than own body weight training, next day striding up and down bleacher steps hiit & 45 min zone 2 and came down crook. Unsure if virus as well but I definitely overtrained. Muscles still recovering 4 days later. Here I am bedridden instead of skiing today.

@schrite 8 месяцев назад

I wish Peter would develop his own tracker software for fitness monitors. According to my age, I feel my Apple Watch zone 2 is way too easy and my zone 2 is really zone 3. I would pay for such an app approved by him.

@MsOka007 8 месяцев назад

Oh, great. Thank you. I do 45 min. vo2 in the stationary bike, so now I will do 4 min. vo2max twice. I have no idea how many. Maybe somebody can tell me.

@johnhawkins4908 9 месяцев назад

Thank you for your excellent videos and your book, Outlive, Dr. Attia. I'm enjoying training in Z2 a about 90% of the time and Z6 about 10% of the time. Like most people, I don't have access to a lab to determine my max HR nor an expensive lactate meter to determine that I've been in Z2 during my training in order to get optimum mitochondria development and fat burn. Thus, I'm gauging Z2 training by going at a pace where I don't get out of breath, can carry on a conversation without much difficulty, and have a perceived exertion level whereby I can go 45 minutes or longer on the stationary bike or treadmill without getting tired or sore legs afterwards. Interestingly, my Z2 seems to correlate with being in the 60-70% of max HR range using 220 minus my age or the MAF calculator. But am I really in Z2? Am I developing my mitrochondria? Do I need to purchase a lactate meter as you and Dr Iñigo San Millán have suggested? Or does it even matter? I'm not an elite athlete, just an older guy trying to stay in shape and live a long, vibrant life. As I watch videos and read about Z2 training, I feel pressure to be nearly perfect to get the long-term benefits of Z2.

@PerryScanlon 9 месяцев назад

Talk test. And max HR varies wildly with people the same age.

@cubitusclaudius 9 месяцев назад

You're right. I did one 3 years ago, and my my max HR was 174. I was 67. Of course, each year, I'm going to loose...

@fantasy7432 9 месяцев назад

MAF and 220-age are bullshit. You can do HRmax and LT2 tests somewhat accurately, and base your zones off of that. Ultimately you want to learn the feeling of that intensity and go from there, which those test help you accomplish. I wouldn't really worry that much about not going above Z2 if you're doing it for longevity purposes, you're not trying to cram as much training as possible after all. There's no need to do any lab tests or to measure your lactate unless you're elite or sub-elite at your sport and trying to optimize your training (like with double-threshold days).

@gerrysecure5874 9 месяцев назад

You should be able to barely talk a full sentence at once, but not more. Assume a conversation where both speak one sentence alternating. If you can speak 2 or more it's too easy. HRmax as 220-age is a statistical average that has no meaning to the individual. Get yourself a HR strap and step up power or speed over 4-6min until final sprint. Try it several times on different days. You'll get better at it. The peak is your HRmax. *Upper Z2 HR* is (HRmax-HRrest)*0.65 + HRrest. Example (165-65)*0.65 + 65 = 130. So stay between 115 - 130. Start low, e.g. 115, so it stays below 130 even when drifting up with time.

@joe1071 8 месяцев назад

I came to the comments to note the same stuff. I like Dr attias message and his efforts to spread knowledge regarding longevity and exercise. My biggest knock with him is he makes everything WAYYYY too complicated. He gets so stuck in the weeds with the specifics of data that he comes out with protocols that are nearly impossible without specialized testing, equipment, etc. I wish he could boil things down into protocols that people who go a job all day, have children they are caregivers for, etc where they don’t have 2 hours in the morning and afternoon to exercise with specialized equipment. What also bothers me with dr Attia is let’s actually look at human outcomes. There are a lot of people who live over 100 and 110 years old, and I guarantee they never get close to Attias RDA protein, they don’t exercise for zone 2, vo2 max, or grip strength, yet they have high quality lives over 100 years. I realize these people stay active with meaningful activities that keep up their strength and cardiovascular, and maybe that’s the answer. Meaningful, long duration and low impact physical activities across the lifespan

@dianed5193 9 месяцев назад

Just wondering how many intervals to do? I am starting out. 3 mi nutes on 3 off how many times?

@TimHolmeWeb 8 месяцев назад

As a former triathlete, I'm comfortable spending a lot of time in zone 3 and even zone 4. It is highly counterintuitive to me that spending an equivalent amount of time in zone 2 (downgrading my workout from Z3 or Z4) would be a better workout. Why is that? I also find that my power zones don't map well to my heartrate zones. I have a lower maximum heartrate than 220-age, but I'm able to push a long time in zone 3 power (relative to FTP) while staying in Z2 heartrate. What is going on here, and should I be using HR or power for my zone 2 efforts?

@philiplacey5430 5 месяцев назад

I'm also a triathlete and an indoor rower. I use watts and perceived effort to guide my workouts. Start with maximum watts for 60 minutes and construct all your workouts from that baseline. I used to do a lot of tempo rides but I've had better success sticking to the 80/20. I use Training Peaks to collect all my data.

@paulaaquino5847 9 месяцев назад

Correct. Tadej's a steady runner. Some are sprinter and can do 200m sprint like jasper philipsen etc but steady tempos like Tadej and Vingegaard wins the rice.

@raghav_c 9 месяцев назад

I'd like to understand the following When i am doing my intervals for vo2 max 4 minutes on 4 minutes off A- how long should it take during the 4 minutes, for my heart rate to get to within 98-99 percent of my max? In other words, what should be the intensity? Am i supposed to go all out and try to survive 4 minutes and adjsut the intensity henceforth? B - the 4 minutes of recovery, how low should my heart rate go? Should i wait for it to reach a certain heart rate before i start the nect interval or let it fall to whenever it goes in the 4 minutes regardless? So if i max is 190 and wait for 3 minutes and it gets down to 120, with one more minute to go, should i wait or start another interval?

@meatmotorendurance 9 месяцев назад

On recovery, you can do it by HR but in several randomized studies, athletes were asked to start up when they were ready again for the next VO2max interval. Most of them randomly selected between 3-4 minutes. As to HR climbing, it will ease towards highest. In a 4 minute interval you'll probably hit 93% of heartrate at about 3 minutes and be hanging on the last minute where it will continue to drift up slightly more.

@kristaschmidt3797 9 месяцев назад

What’s the best way to track your Vo2max?

@callummcnaughton9436 9 месяцев назад

Can you please define Zone 2 and Vo2 max then the video will makes sense to the layman like myself..title is interesting but i was waiting for definitions entire video

@stefanweilhartner4415 9 месяцев назад

is there a real scientific proven benefit to do a HIIT with 4 minute intervals over getting maxed out in 1 minute? i thought that in both cases you run out of oxygen which results AMPK to get triggered, that leads to the production of PGC-1alpha. or is there the idea of triggering the muscle fiber growth factor p70s6k that might need more time to make and thus delaying the AMPK trigger for the sake of production of other growth factors like p70s6k and maybe others that need more time? or maybe other growth factors for blood vessels? is there good/sufficient science available right now that describe all growth factors that are involved?

@grademployment 8 месяцев назад

If you’re not an elite strength athlete I can’t imagine what can you do for two hours on a lower body session

@varun9366 9 месяцев назад

Can jump rope be used for both zone 2 and vo2 max training ? s Slow alternative skips for zone 2 and maybe fast skipping and double unders for vo2 max.

@poulind69 9 месяцев назад

Depends on your fitness level and jump roping skills.

@JohnIn2SonAZ 7 месяцев назад

I ride 8 hours a week on my bike and I am 61 years old. Up until I was 52 years old I rode 21 hours a week on the bike. From 31 years old till I was 50 I rode 1,000 hours of cardio a year every year. I was a long distance Competitive Time Trial Cyclist. My over-all miles of riding since I was 30 years old is currently 560,000 miles. For the past 25 years I had a resting heart rate of 30 BPM at 5-6% body fat.

@anandramalingam9240 5 месяцев назад

How much Zone 2 went into your 560000 miles. Great feet and envy your workouts

@RareAries323 4 месяца назад

I am so impressed! I've accumulated 2,160 miles this year and 1500 of em were long distance cycling

@RareAries323 4 месяца назад

I meant I am impressed with your comment and stats

@alanjohnson6169 4 месяца назад

You are not 5-6% bf ever, 99% of men are on their death bed sub 8%

@jayl271322 9 месяцев назад

My sense that your personal preference for volume (as indicated by your athletic history and stated desire to go back to those days of many many hours of cardio if you had the time) makes you lean towards recommendations that are impractical for most people and which go well beyond what's actually required for the average person to get very considerable health benefits. We're obviously not living the lives our ancestors were and we have to factor in how much more sedentary the typical person is today than even 50 years ago but I would be surprised if humans at any point in history regularly hit 3 hours a week of zone 2. Daniel Lieberman covers this ground in Exercised.

@imhassane 6 месяцев назад

Today I understood the importance of zone 2. I hadn’t done MMA and BJJ for like five months now and only trained zone 2 for my cardio the last three months and stopped the last month, today I went sparring and expecting that I’d gas out in like one round but to my surprise I was able to spar as hard as I could and ended the training with three rounds of MMA, if you know MMA you know that it’s not easy to do that if you haven’t been active and all I did for cardio was zone 2 for 2-3 months and stopped a month ago, I’m gonna start it back.

@nicolotiraboschi 5 месяцев назад

I wanna try the same thing for boxing, let's see.

@travv88 5 месяцев назад

I'm convinced by your anecdote. I lost a bit of body fat and improved my diet (mostly meat with some berries and coffee) and I hadn't done cardio/jump rope in ages. I expected to be really tired but I did better than expected. Shows how dangerous body fat is, and how beneficial it is to lose it in a natural manner.

@benhallo1553 4 месяца назад

I’m gunna start doing zone 2 for this reason

@MrPathorock 9 месяцев назад

Is 30 min hiit with heart rate 150 good?

@percyveer2355 9 месяцев назад

i have been doing a number of zone 2 workouts each week @2w/kg with an average of 115-120hr. recently i have done the same work outs first thing in the morning, same power, same duration, however my heart rate has been 105-110. the early morning workouts are less enjoyable, i dont know if this is due to the early start, or if the lower heart rate is significant contribution to this. any thoughts would be appreciated.

@nobalt 9 месяцев назад

Could be a few things. Likely a combination. Most of it probably because you're getting fitter. Could be that by doing early morning your heart has had no strain/fatigue yet from the day and is fresher. Do you drink coffee before you start, that can affect your HR both up and down.

@percyveer2355 9 месяцев назад

@@nobalt thanks for the reply. no coffee before or gels etc. still seeing hr 10 beats higher for same output later in the day, . i was wondering about being dehydrated but i thought that would result in a higher hr. you may be right about the lack of strain/fatigue. thanks again for the reply, something to think about.

@nobalt 9 месяцев назад

@@percyveer2355 for sure my heart rate drifts over course of longer rides but i don't think it's higher at end of day. Although i do almost all my rides in morning so perhaps it is.

@explorinlearnindoing5462 9 месяцев назад

Having a Burnout for 6 years (not a major but slight one) how can I workput again? I began a month ago but energy is sooo low now,....

@michaelsnedeker5555 9 месяцев назад

how about zone 2 15 min 3 times a day. I work at home and break it down on my stationary bike

@TwoTroutCreations 8 месяцев назад

Have you been to The Veloway in Austin? Its a closed loop for cyclists and runners.

@tahoekayaker 7 месяцев назад

I’m in San Diego, and Fiesta Island at Mission Bay, is a great place to ride 12:56 laps without having to deal with traffic. Highly recommended if you’re coming to San Diego with a bike and you’re looking for a place to workout.

@lordsneed9418 8 месяцев назад

how many cycles should you do for the 4 minutes on 4 minutes off VO2 max training?

@cannuckchick7522 6 месяцев назад

In a different clip, I heard him say 4 or 5 so that with warmup and cooldown, this workout would be a bit longer than an hour.

@masonoetting4244 Месяц назад

You can never go too hard 💪

@santiagomartinez4579 10 месяцев назад

I would love to hear Peter comment Tour de France, Vuelta a España, and Giro D' Italia

@ccunningham8295 10 месяцев назад

How would you determine ZII/Threshold for an afib patient? 6'3", 181lbs, 70 yo male. very active

@Gameboob 9 месяцев назад

7:58 - 9:29, Peter attia explains what zone 2 is in technical detail 11:32, Attia's preferred vo2 mac workout. 4 mins on, 4 mins off. And what it should feel like.