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
——–
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.
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How do I know if I’m in zone 2?
Bored 🥱
Okay so what is a zone 2 workout?
I’m curious if Peter thinks that hitting the bag for three minutes would count as a VO2 max. Obviously you can go away completely different pieces, but I do think it’s something that you can’t really do for longer than three minutes without needing to stop. I usually don’t take a three minute rest, which is why I’m wondering if Peter thinks it’s a good overall proxy for VO2 Max
Move your hat forward
If our goal is hypertrophy and longevity healrh and we can train 4 times ler week
Is it a good idea to do weights for 40 min and straight after on all of the days 40 min zone 2 cardio and finishing 5 min high intensity cardio ?
If he works out so much. Does he have any time to work
i googled about cardio for a newbie and obese, almost 40, and with some damaged knees and ankles, this is the 1º video while searching "how to improve cardiovascular endurance being obese" and others alike.
Saw the video, with a lot of other videos, did not understand shit, zones hbo cardio oxygen and whatever
Is it possible that Tadej and his coach are trolling everybody and it is not true what they are saying?
This sounds like a whole lot of gibberish mixed with the more-than-occasional humble bragging. 8:18 in and I can honestly say I haven’t learned anything worthwhile. Maybe I’m just not the target audience but I’ve already wasted 8 minutes of my life, I might as well leave a comment
The e-bike has opened up outdoor zone 2 training in my area-
So, never rest?
nice
I’m morbidly obese around 225kg, and yesterday I started a daily walking habit of 5000 steps. I know it’s small, but I’m using a Polar arm HR monitor and I spent 40 minutes today and yesterday in zone 3, and about 20 minutes at zone 2. I am aiming to increase my step count by 500 per month, so in one month from now my goal will be 5500, then 6000 a month after that etc. I’m just trying to do a slow burn to get me up and mobile and a bit more flexible and shed some pounds because all my joints hurt.
Worst interviewer
Tadej Pogačar makes cycling look easy. He says he going to attack with 85km to go and he leaves everyone standing. As one of the cyclists said ‘there were bodies everywhere’. No one could keep up. It’s incredible to watch. He’s the poster boy for Zone 2.
Hmm, I’ve been counting underwater rugby as zone two for the average heart rate, but apparently it’s not, with heart rate constantly fluctuating between 80 and 160 and also my commute, but that’s only 15 mins at a time. My zone 2 runs are always too fast. So nothing I’ve been doing is sensu stricto zone 2. Helpful info, I guess.
I don’t understand what he means by not wanting to give up driving? He’s talking golf? Because I have given up driving my car by biking into work. So that kind of driving is easy to give up for zone 2 workouts.
Oh dear God, this was so boring. I think you must have to be an athlete geek to like it. I don’t like how boring and arrogant the person you’re interviewing seems. Sorry had to put my two cents in. I wasted my time listening to it.
These dudes make everything so complicated. Just exercises for your heart 2 to three times a week, bike riding, walking, play tennis and so on. And then lift weights and alternate days. The key of the game is to be active daily. There, simple and effective!!! And I m no “doctor”!!
Yes, Tadej does 80-90% in zone 2, but you forgot to mention whats his HR and Power numbers are at this stage.
He rides 320-330W for 4-5h with a HR of 130.
For formal people, like you mentioned, those 320-330W will cause max HR within 1-2min and probabaly normal person can hold it for another 2min….not 4-5h like Tadej
63 year old male. Resting HR in the 40’s. Hardcore Airdyne.
I’m doing 2 hours a day of cardio I think that’s ok idk I enjoy running though 😂
When when people say say 80% Zone 2, does a single workout with like 20 minutes of zone 2 running, and then 5 minutes of Zone 4/5/6 work as well? This is also 80-20 but all in one workout.
What if I do this like 3-4 times a week?
What day do you add your long Ruck?
What’s some type of zone 2 workouts ?
Can someone help me out please. If heart rate is not a good measure of zone 2 training, how can I determine if Im in zone 2?
Learning about doing 90% z2 training changed my life. Barely do any speed work. My vo2 max went from 46 to 58 in 8 months.
I’ve done sports since I was a child (27f now), I couldnt compete as a child because I got out of breath so quick, even as an adult and trying every which way possible of training, I can’t beat a 37 minute 5k “run”. I have had ECGs, heart echos, asthma tests and been told everything is fine, yet my non-sporty smoker best friend ran a 5k first time. My overweight bf done a 10km run in 1 hour. It seems no matter how I train or how much effort I put in I still struggle. RHR is 48 but soon as I start to run I shoot up to 185 within a few min
Soooo how the heck do you stay in zone2 if you can’t use a HR monitor?
So he says he is doing 5 hours per week cardio but basicly still does 15-18 hours of dedicated sport a week
😂
What exactly is zone 2?
So I’ve been doing 3 to 4 days of cardio. I use a polar chest strap. So heart rate is my main indicator and I’m rarely in zone 2 rather zone 3, 4 and 5. And I just keep going until I finish 2 plus miles a few times to 3. On Saturdays I try to do a mile as quick as I can so I’m pushing it. The best I’ve done is 11:58. I’m not obese and I do lift 3 days of the week. Peter mentioned entering glycolosis and I think that means burning sugar for fuel and not fat. I’m a Pre diabetic so I’m good with burning blood sugar. And while I have improved my cardiovascular fitness, I’m not sure that I’m training to increase vo2 max even if it has improved by doing what I do. The 3 to 8 minutes on then rest I thought was more high intensity. Meaning going all out. When I do my average of 2.5 miles I’m just trying to get it done. Any way I would like to get clearer about vo2 max training for my own understanding.
It’s hard to believe that RPE is more reliable than HR😮
The base of my pyramid is near-daily brisk Nordic Walking (40-75 minutes). This is about 250 weekly minutes of moderate activity (55%-70% MHR). I also do 3 weekly lap swims (4 or 5 x 400m) at a higher intensity. This is 90-odd weekly minutes of vigorous activity (75%-85% MHR). Once a week, one of my walks (or a bike ride) is up my local hill (so I’ll hit 100% MHR). I do weight-bearing exercises in my local park several times a week (3 x 15 mins). I’m mid-60s, so this is a fairly low training load, especially compared to my 30s and 40s.
00:00 To max cardio fitness: 80/20 (80% volume train in zone 2, 20% VO2max)
3:46 Peter weekly training plan
VO2max after zone 2
Minimum 30min session (zone 2)
10:12 Sweet spot for VO2max: 3 to 8 min intervals, before pause
10:51 Peter VO2max training: 4 min on, 4 min off, sometimes 3/3 min on/off, or even 1/2 on/off for a total of 20-30min
5:05 Regarding 1000cal vs 1000kJ: Surprisingly, you actually have to burn about 1000cal of energy to reach 1000KJ of work. Our body is inefficient, so it takes arnd 4+smth cal of energy burnt to produce 1cal of mechanical output. This ratio is remarkably stable across all humans (v similar for pros vs complete newbies). They tend to use it interchangeably which is indeed very confusing at first, but that’s why
Each to his own I guess, but I would rather live a shorter life than spend so much of my life focused only on, and thinking so obsessively about myself. Stay active, help others, have immense gratitude, don’t destroy your God-given body with bad diet and bad habits. There, now you know all you need to know about living a happy life. The details will take care of themselves. You will be guided. And you will help make the world a better place.
yes yes, but Pogacar zone 2 is out of this world
It’s so funny how Peter can’t wait for the whole answer to come out lol Their energy is so unmatched
There’s value in doing intense exertion under three minutes … it’s called sprinting, jumping, wrestling, fighting, isometric straining … does he know about isomeric exercise and blood pressure reduction? A lot of what he’s saying is good but he’s overvaluing zone 2 and under valuing speed, power, intensity and emptying your tank in 10 seconds to 3 minutes IN ADDITION to having a good zone 2. Life doesn’t all occur in zone 2.
Zone 4 and weights in the winter. Long runs and rides in zone 2 in summer. Life of a scandinavian enjoying training
Is zone 2 the same zone 2 shown on a Whoop device?
What’s the meta research behind these suggestions?
I’ve been doing quarter mile interval training. Which is about 1min 15 seconds on. Is that not long enough ‘on’ to increase V02 max?
What is stability training?
His Workout plan :
Monday: Lower Body + Stability (1,5 – 2 hr)
Tuesday: Z2 (45-60 min) + 1 hr Stability
Wednesday: Upper Body + stability (1,5 – 2 hr)
Thursday: Z2 (45-60 min) + 1 hr Stability
Friday: Lower Body + Stability (1,5 – 2 hr)
Saturday: Z2 in morning + Upper Body in Afternoon
Sunday: Z2 followed by VO2 max
Maybe I missed it, but how many iterations of VO2 max intervals should be done?
I represented Australia in sport. The best way to increase endurance is to skip rope 3 times a day. Start with just 30 seconds skipping rope with 30 seconds rest and gradually increase it over the following days. Give yourself a rest and increase your endurance After a couple of days you will be able to increase it to minutes.
Is this with Karvonen Formula?