A Full Week of Zone 2 and Strength Training as a 57 Year Old

[@LifeMaximus]

What does 1 week of training look like for you? Let us know in the comments.

[@Shevock]

This is a good way to show people. I'm 47 and want to be well into old age. I'm training for a marathon so right now my training is imbalanced. I'm not sure it's strictly the best thing for one's health but it is a challenge, and sometimes even balance benefits from being rocked. On a normal week (not during this marathon cycle) I lift weights (machines) once a week (HIT), try to get one interval or speedwork session in (there's none in the marathon plan, I'm not fast but i like to get my heartrate into the 180s or 190s once a week), often hills or repeat 200s at the track, and fill in the week with zone 2 jogging, bicycling, swimming, hiking (Nordic Walking) and other activities (e.g., lawn work, disc golf, etc). I can't pull off more than a half hour of indoor Cardio machines. I used to do karate and yoga.

[@LifeMaximus]

@@Shevock Hey Dan! Yeah, training for a marathon makes it a challenge to get everything else (lifting, intervals) in at the optimum amounts. It is a great goal though so I would do what you need to do training wise to reach your marathon specific goal and then get back to it after the race. I'm like you when it comes to indoor cardio but the trainer/Zwift combo does make it a bit easier. Thanks for watching and for your comment and let us know how the marathon goes!

[@andreas7895]

Viewed your video and effort in maintaining the discipline keeping with the schedule. I commit to a zone 2 workout with my old friend 'Concept 2' rower everyday at home which allows for resistance and cardio all-in-one. I have rowed competitively for many years on and off water, now at 57 yrs my workouts are not so much to out perform others but consistency and overall body / mind maintenance. My daily workout (not weather dependent) is a 12k row at steady state, average time @50mins, 6 - 7 days per week for the last 2 years and this works well for me because its straight forward, whether I travel or at home I will also have access to a rowing machine.

[@LifeMaximus]

Hey Andreas! The Concept 2 is a fantastic piece of equipment and you are making great use of it. Congrats on the consistent 12k/day! I have a Concept2 myself that I purchased in 2010. I do use it quite a bit, especially in the Winter. My hip injury was aggravated by the rowing motion so I have cut way back rowing the past few months. But, things are just about healed up and I expect to be back on the Concept2 soon. Thanks for watching and commenting!

[@cryptopolus1518]

Thanks ❤❤❤

[@LeoShoSilva]

Hill sprints weight training and long run in 3 days would kill me as a 62 year old.That is very impressive if it doesnt affect your zone 2 speed.Well done good effort and great channel,with nice vinyl 😁

[@LifeMaximus]

HI Leo! Hill sprints, weight training and a long run wear me out as well😄 I definitely need some rest the week after that's why I try to do a sensible increase of 10% or less a week along with a "de-load" week every 4 weeks or so. I'll do a video about that soon, so stay tuned. I am a bit of a "budget audiophile" and enjoy spinning vinyl along with streaming and CD's. It's a great way to relax and just chill out. Thanks for watching and commenting!

[@joerenner8334]

I'm 58 and rides me a little bike. Used to hit weights in my 20s and 30s. I can see this dude is no ordinary 57 year old. He has put in years of work. Very impressive.

[@NikhilBhat-cc2fm]

need more videos from you kind sir, also if you can make videos based on your experience as running on how to avoid injuries or recover faster

[@LifeMaximus]

Hi Nikhil! Glad you enjoyed the video. I think you read my mind as I am planning on doing a video on using running to help recover from an injury. Stay tuned and thanks for your comment!

[@markmacfarlane3169]

So similar! Monday and Friday I do 7 upper body exercises. Tues VO2 max training, Sat threshold training and Wed, Thurs and Sun are Zone 2 which total up to 3.5 hours over the week. I decided to start (I am 44) training for the centenarian decathalon in summer after I watched a video with Peter Attia. I am completely overhauling my whole life.

[@LifeMaximus]

Hey Mark! Yes, it looks like you are following basically the same program as me. The strength days on Monday/Friday give a break from zone 2 and the intervals give the system a little kick. I've been doing intervals at the end of shorter zone 2 runs and when I start training for 5k/10k's I will add in more race specific intervals but will always keep the base of zone 2. Good luck in your training and thanks for watching and commenting!

[@justinf1343]

I’m a lifelong cyclist who is now 51. I used to ride 3 times / week and strength 2 days, but if I do a VO2 max session, I really struggle to workout the next day. My strength training is similar barbell squat, deadlift and will then do either bench + bent over row or pull up + military press.

[@LifeMaximus]

Hi Justin! Yeah, the day after a hard VO2 max workout is not the day to do a challenging workout. I will often do an easy recovery ride/run or walk the day after a hard workout. I'm finding I often need to take 2 easy days after a hard workout, especially if I want to keep doing the strength training. Thanks for watching and commenting!

[@justinf1343]

@@LifeMaximus No. Thanks for sharing and replying. Always good to hear how other people manage recovery in their > 50 years. It is something that I really need to focus on more, as compared with 5 years ago, I have really noticed that my capacity for back to back hard days with strength is just not viable anymore. It's frustrating, but I have concluded that there is no point in saying "but back then, I could do xxxx without any issue", and trying to keep doing the same. I find I just drill myself into the ground and end up having to take 3 days off. Really need to try and work out, how best to split the 3 days in the week and 2 days at the weekend. So that I can either do 3 cycle 2 strength or 4 cycle 1 strength, and get lots of the Zone 2 work in (want to really try that more), but still hit the > FTP intervals too.

[@matlindell5022]

Actually I am doing approximately the same week but no run only bike for the cardio 👍🤩💪

[@LifeMaximus]

Hi Mat! Running is certainly not a requirement for cardio. I just enjoy it so much and it is a weight-bearing exercise which is nice. Walking/hiking can certainly fill that if running isn't your thing. I am adding a bit more bike into the mix, especially if I want to do a lot of Zone 2. I'm having fun on Zwift getting the saddle time in. Glad to hear your training is going well. Thanks for watching and commenting!

[@jbsnyder3477]

Long run, track day and two easy runs! Average close to 16 miles per week I'm 57 too and that's about all I can do anymore!

[@LifeMaximus]

Hi JB! Yeah, as we get older the amount of work we can do goes down a bit. One thing that has helped me is to add the cycling to the mix as it is pretty much zero impact. It allows me to get some cardio work in without the pounding that comes from running. Thanks for watching and commenting!

[@awsafgazi280]

Can you make a video of your daily mobility routine?

[@LifeMaximus]

Yes, a mobility routine overview video is on the list. The plan is to publish it in the next few weeks. Thanks for watching and commenting. I really appreciate it!

[@maciejsiedziako680]

Can you explain what you did to recover from hip injury? That would be helpfull.

[@LifeMaximus]

The injury was to my hip adductor muscle and glute, so no joint injury. The Dr. called it a "persistent hip adductor strain" that was probably brought on by some over-training and lack of mobility/flexibility in the hip and glute area. I had to stop running for a while (about a month) to let it rest and then I started back with walk/run intervals over the next month or so and then back to full running (starting from 5 minutes) in June of this year. All along the path I've been doing hip/glute flexibility and strength work. It's still a bit tender after a harder run but it's getting stronger. Hope that answers your question. Thanks for watching and commenting!

[@erichill5328]

Hello, What watch are you wearing? Do you recommend it? Happy New Year’s Thanks

[@LifeMaximus]

I currently use the Garmin Forerunner 645, which I've had since 2019. I don't believe it's sold anymore but I have had good luck with it. I will probably replace it w/in the next year, probably with another Garmin. I think the current "comparable" one might be the Forerunner 255.

[@erichill5328]

@@LifeMaximus I have the Garmin 235 forerunner. Do you use a chest heart rate sensor. I’m looking for a better setup that’s more accurate than what I currently have but on a budget. Thanks

[@LifeMaximus]

Hey Eric. Yeah, the wrist-based hr on the watch can be pretty inaccurate sometimes, especially when doing harder efforts. Chest HR sensors are usually much more accurate. I use the Polar H9 chest strap monitor. You should be able to get it for around $60. It's worked well for me.

[@erichill5328]

@@LifeMaximus Fantastic thank you.

[@nchristensen3309]

Same age 57 - what is your max pulse?

[@LifeMaximus]

Well, now I'm 59 (just turned) and I just saw a max pulse of 175 on a recent Ramp Test on Zwift. Check out the newest video for all the details. Thanks for watching and commenting!

[@murph6730]

If you are doing 5-3-1 correctly, you will have little left for cardio,

[@LifeMaximus]

Hey Murph! I'm following 5-3-1 on Bench and Overhead Press only so that's 2 days a week. I do add some more pull-up/chin-ups on the day I do spin bike as well as bodyweight squats several days a week. Once my hip is fully healed I plan on adding some trap bar deadlift on Sunday after my easy cardio. I think the benefits of cardio (especially Zone 2) are too great to ignore so I will always have that as part of my weekly work. Thanks for watching an commenting!