This is what Zone 2 training looks like | Peter Attia

[@PeterAttiaMD]

One of the most important concepts to get across what it “feels” like to be in zone 2. I say this b/c I realize that most people-my patients included-don’t want to use a lactate meter to confirm they are there. And I get it. I’m an unusual guy in my love for precision and data. Furthermore, when you’re starting out-and if you are very deconditioned-using a lactate threshold of 1.7 to 1.9 mM is not going to work because your resting lactate can easily be in that range! (A healthy and fit person will have a resting lactate typically below 0.5 mM). Furthermore, while there are lots of ways to estimate zone 2 with HR (I think the best way is Phil Maffetone’s rule of 180-age +/- 5-10 based on fitness) and power (as a function of FTP, for example), these take you away from you developing a real FEELING for the exercise. So, instead I want people to titrate with RPE and monitor (read: RECORD) power and HR. I have logged my steady state HR, average power, and lactate for every zone 2 ride I’ve done since 2018 and it provides amazing insights! The most notable of these is that the ONLY constant is RPE. (Oh, one more thing… to the folks watching this video who are wondering why my hat says “Marlboro” … no I’m not endorsing tobacco! It’s a Senna “helmet” hat… made by a friend of mine).

[@vermidian_]

Consistently, though you can be jargon-y at times, and your internal experience operates at that level I'm sure, you continue to be one of the few, clear voices in the health, nutrition, and longevity sphere, who bring the high level analysis back down to simple executables, concepts, and focuses for the lay people whom you serve. Thank you Peter, for your focus and consistency. Thank you for bringing free and deeply valuable information to the public. I hope to emulate much of my life as you have, in my own way. Thank you, truly, human to human.

[@KaiboDamasu]

I knew I recognized that colour and sponsor combo somewhere

[@osint6372]

ZONE 2 Training is important but HIIT is more important.

[@johnhogue9402]

You’re wearing the hat, so you are promoting cigarettes.

[@stoplookingformyname3721]

I couldn't get past the Marlboro cigarette advertisement on your hat

[@rawrss]

Thanks Peter - I followed your advice and tried to carry a conversation while swimming and I swallowed a bunch of water. 😂

[@AR-qn9mq]

Water doesn't come in bunches. Might have been something else?

[@idkanaccountname]

^ 😂

[@aprilburmester]

😂😂

[@dontbugme7362]

Were you wearing the hat?

[@jozefwoo8079]

@@dontbugme7362😂

[@rjvsmb]

Funny that Dr. Attia is wearing a Marlboro sponsorship while doing cardio. Love it!

[@oogabubchub]

It's an Ayrton Senna homage

[@rjvsmb]

@@oogabubchub I get it. It's just ironic.

[@csn583]

Funny how many newer fans don't realize they're still wearing covert advertising from cigarette brands! Or maybe Ferrari was just sponsored by barcodes a few years back...

[@DaiChurch]

Those sponsorships though

[@CAIrondad]

Hell yeah!!!!!!!!!!!!!!!!!!

[@lindabarnes7959]

Thanks for this. I’m 64 and conversational RPE I never understood before. I thought it meant able to chat and talk without exertion. Your demonstration illustrated it more clearly as talking and catching breathes between phrases. Thank you because as an older slow runner I can actually use this information for my race training. Most videos are geared for older runners over 50, but after 60 there isn’t any coaching geared to 60,70 year old female runners 🎉

[@rivers502]

"your demonstration illustrated it as catching breathes between phrases " i thought the same thing linda

[@michaellopez-lq5fn]

The Marlboro hat is a hilarious touch for a longevity doctor. Love it!

[@stevochang]

It’s a cycling cap from with the sponsors from his favorite driver Ayrton Senna. Back in the day when F1 allowed cigarettes to sponsor teams.

[@michaellopez-lq5fn]

@@stevochang thanks for the info, it’s still pretty hilarious!

[@JD-ks8ug]

It’s sad to see a cigarette manufacturer hat on him… an advertisement for something that is tied to high mortality rates. Interesting choice of gear to wear for his subscribers.

[@michaellopez-lq5fn]

@@JD-ks8ug I’m sure people watching and actually listening to his advice can see past a logo on a hat. I think the actual recommendations he makes are much more important than his hat.

[@joesmith8879]

The irony of the hat is so nostalgic. I remember the white coat commercials

[@jameschaves5723]

Peter, I’m not sure theirs anyone else on the internet that simplifies these topics like you!! The way you’re able to “dumb it down” it fantastic.

[@oldecodger4522]

This clarified zone 2 more effectively than the hours of reading and listening I'd done on the topic prior to this. Thanks!

[@stevethea5250]

this one of the video moments like "why hasnt any of these big channels done shown this!

[@JackFou]

@@stevethea5250 To be fair, you have to be an expert with lots of in-depth knowledge to be able to simplify this effectively. Most of those big channels know a a lot about cycling but not a lot about physiology.

[@b9904]

❤

[@cf23figueroa23]

So true!!! Same here. Thanks Peter!

[@glenbarrett795]

As 67 year old who has always used RPE to train, this is perfect and easy model zone 2 training. Thanks, Peter.

[@Nicksonian]

I am 66. My theoretical Zone 2, if using 60 to 70 percent of max heart rate as a guide, would top out at 108. I can’t even do a slow jog at 108. But if I use the conversion test, I can easily hit 130. And if I was working as hard as Attila is here, I’d probably be up to 135. So, what is Zone 2 really?

[@rivers502]

​@@Nicksonian , same here Nick and 60 minutes of this zone 2 for the first time got me close to 3 hours of deep sleep last night

[@BangkoKickflip]

Love the cap! Just got done reading 'The Death of Ayrton Senna'. And man.. it took me back. I used to live really close to the Autódromo de Interlagos. It was a big deal for us locals, selling drinks, finding parking spots for some quick cash. Energy was like no other, I could feel the passion and joy of the tourists even though I could never afford a ticket nor did I really understand what it was all about. When Senna died, it hit me like losing a family member. It's awesome to see someone like you keeping his memory alive. In this online world, it feels like you're the only one making sure he's still remembered for his huge heart and his fighting spirit. Thanks for doing that @PeterAttiaMD, really means a lot.

[@jessemar65951]

PBD ‘ Patric bet David talks about him a lot check him out

[@mohanapte]

This is a terrific practical implementable zone 2 exercise video. Thanks a million Dr Attia.

[@joebeman8000]

Perfect! That clarifies what zone 2 is more than anything I have read, seen or listened to before.

[@KerryRosenhagen]

💯

[@moesha1094]

Awesome advice. Thx! I’ve been exercising on my stationary bike for 20-30 min in Zone 2 for a couple months now. Starting out could barely do 10 min! Now I push to zone 3 for 30 sec intermittently. Works great 👍🏿

[@tomofteignmouth]

From what I understand, if you are on zone 2 for you, then you would be able to go longer than 10m. It is a steady state and sustainable for longer periods by definition. If you can only manage for 30s, then that sounds like zone 5. Perhaps I am missing something about you that would make sense of this (and I am certainly no expert) I comment because a lot of the advice is about going easy for long periods, then you have good mitochondrial adaptation and recovery that lets you train more. Then go all out (like all you can do for 30s) occasionally to train VO2 max. If you are in fact training zones 3 and 4, it might be counterproductive compared to a zone 2/5 protocol.

[@jimsonjohnson3761]

Zone 3 is kinda known as a no go zone. Zone 2 for steady state then jump up to zone 4 for intervals is what you are looking for.

[@RiseNShine681]

Thank you for this! This is going to help so many people! A mistake I made when I decided to start taking my health seriously is getting too wrapped up with numbers and metrics. When I started going by feel or RPE, it made my fitness journey so much more enjoyable and less stressful. Side note, I am about half way through your book and am really enjoying it.

[@byrospyro4432]

Hes in zone 3 the entire video. If this was his zone 2 he isn't very fit.

[@RiseNShine681]

@@byrospyro4432 Everyone's "zone 2" is going to be different. It may look like zone 3 to you, but the whole point of this video is to go off of RPE (feel).

[@scotthansen2873]

Video is SO HELPFUL! Seeing you and hearing you as you're in zone 2 confirms I'm doing it correctly.

[@KerryRosenhagen]

EXACTLY my reaction. SO HELPFUL!

[@QuanJNSUspartan]

Currently doing a winter cycling training series after 6 years of road riding and during this series i really learned about not only Z2 but all the zones and how this all matters and makes sense. Good stuff!!! Thanks for the demo!

[@Evnflw1]

Peter, you're the best. Thank you for all the knowledge and free content. What you are doing is important. Keep it up!!!

[@carolinemaynard8283]

Thank you for demonstrating how Z2 looks and sounds. This is really helpful. I run three times per week, an hour each time, and it might be weird for some but I talk out loud to myself periodically to see if I can converse! It actually works. I count four foot falls per inhale and four per exhale so I know my breath is under control. I wrapped myself up in a bunch worrying about my heartbeat, which is normally quite high, and lactate and decided to ditch the technical stuff and just feel Z2 and it seems to be working.

[@goodyeoman4534]

If you're able to talk then it's not running, it's jogging. If your knees hold out, it's a good exercise. But I'd speed up and add intervals to get more bang for your buck and optimise time.

[@scottymackay1801]

Very helpful mate. I'm glad I've been doing it right all this time. A few years ago I got caught up in heart rate zones and all the different interpretations of what Zone 2 is. Confusing. I noticed heart rate could be off by as much as 10bmp depending on stress levels, sleep etc on that particular day. I ended up realising rate of exertion was the best yardstick and replicate exactly what you're doing here. I'm glad to see I haven't been wasting my training sessions.

[@HenryV1975]

Just starting out on a focus on Zone 2 - thanks for this comment. I can already see it's going to save me some pain!

[@TryThinkingAboutIt]

Simple easy to understand, direct. Excellent

[@timothykelly1992]

The modt useful illustration for zone 2 I have seen.

[@FlanaganHomestead]

Love the good visual example. Easy to understand. Did find the humor in demonstrating zone 2 while wearing a Marlboro hat. With all the wonderful health advice you give I was surprised, almost saddened to see that hat.

[@supracurious]

👏🏽👏🏽👏🏽👏🏽 I feel like so many of us are in awe by what people who’ve been regimented with their health and fitness, that they imagine your day to day things are particularly impressive and intense. What you’re doing is very humbling and realistic, and it’s given me a more realistic idea and vibe to get serious about zone 2 training.

[@TheColorofQuantum]

I’ve been working at my zone two for the last year since listening to you talk about it. You’re the man

[@adrianlammers1229]

What changes have you noticed since doing this?

[@sshealy0318]

Incredibly helpful to see it in action. After listening (and re-listening to) the fantastic (albeit long) podcasts on Z2 training, this was the critical missing piece in facilitating my "aha" moment. Much appreciated...thanks for enlightening us on this simple, yet critical training method

[@tvsa7]

so what was your 'aha" moment?

[@NoBakwas]

@@tvsa7bruh

[@thejonfedor]

It is SO immensely helpful to see zone two in action. I've just started learning more about heart-rate zones and changing my running training plans to reflect 80-20 concepts. But the thing I've been very unclear on is what "conversational" really means. Sounds like splitting hairs a bit but I'm definitely "that guy" who needs a bit more clarification on definition. The element here that was most useful to me was seeing that Dr Attia can speak but not in longer, drawn out sentences. The measuring stick is more, " I can get words out without audibly gasping." So helpful. Thanks a ton!

[@garyfmnz]

Perfect thanks Peter. I could never get a HR low enough to match my fitness app description of Zone 2 when jogging. Now I see that a normal jog is about right. This was great!

[@jimsonjohnson3761]

Doesn't matter what your app says. Do an ftp test and base your zones on that. Very simple. Very accurate.

[@TuckerLoosbrock]

The best/most helpful explanation/demonstration of Zone 2 I have seen. Love this.

[@osiriswills6749]

Thank you Dr. Attia! I really needed to know what this looked like in practice.

[@YG-kk4ey]

I love this. You're actually showing what it's like

[@BillWoardman1]

The new Marlboro man!

[@FacesandSpacesStowmarket]

The best Zone 2 video ever, I have been watching hour long uTube and podcast info these last few weeks and trying out the advice, heart rate has been my device to control but better than that is breathing through the nose, if it's easy - too slow, if you are forcing it - too hard. The best machine for me is the stepper, it looks like I am hardly trying but my exertion is up there.

[@baldyhardnut260]

I dont think people realize how insane 225 for zone 2 cardio is.... I am a 29 yr old Male who often does cardio and I have gone to the max 140 on zone 2

[@jesseshieldsruns]

I’m glad I’m not alone lol, I’m also 29 and cycle quite often and I’m sitting around 165-175w in my Zone 2

[@SebastianBea1]

Depends on your weight and composition. I’m 95kg and generally hold 250-260 for Z2.

[@janstone2365]

225 is quite high, bit 140 is quite low. I am 47 y/o male and I am 160-175 watts

[@jesseshieldsruns]

@@SebastianBea1 right, I’m 70kg

[@richiejames928]

Peter is clearly very fit to be hitting this wattage so low in his HRV. I’m in zone 4 pushing that wattage. and I am not unfit.

[@FRENCHDRAINMAN]

Thank you for sharing

[@Kevin.Simons]

Wasn’t expecting to see the longevity doctor wearing a Marlboro hat while doing cardio haha. Good demonstration of Zone 2 intensity!

[@fabiovieira4515]

The hat's got the colors of Ayrton Senna's helmet. Peter seems to be a great fan of him.

[@Tuca46]

​@@fabiovieira4515he even named his son ayrton

[@mangoman62]

Thank you, Peter, for your guidance and clarity.

[@kwalex6882]

Doing 225 in zone 2 is pretty insane. I’m not a pro in cycling by any means. Matter fact I just started last week but I’m 28 and when I’m at 160 watts I’m already out of zone 2. I have to up cardio from now on. Thanks for the motivation!

[@skylerjoaquin8666]

Stick with it. I was right where you were at and in 2 months am where peter is at. I did 5 days a week and 60 minute sessions

[@kwalex6882]

@@skylerjoaquin8666 I’ll do my best! Thanks and congrats on the progress!

[@xandfis]

225 z2 is still really good, even at the peak of my fitness I don't think it ever got to 200w

[@capflamme]

Absolut watts isn't really meaningful. Should be normalized with the weight (w/kg) to compare from one person to another.

[@Combat556]

I’m 77 and still in the zone with Cycling, hiking, kayaking and shooting a Mathews Chill 55lb compound bow. Life is good. USMC Vietnam veteran and Fire Dept. Veteran. Semper Fi.

[@Iui2345]

This is more difficult than I had thought zone 2 was. I guess I need to recalibrate

[@SashaSewist]

All other info I have seen is that talking should be more comfortable than he is showing.

[@RonSwansonIsMyGod]

Hell, I'd be happy enough just being able to get my 180 minutes per week in...

[@csn583]

I think dismissing HR zones for RPE or vice versa is foolish. Neither are intuitive for everybody, so use each to calibrate the other and don't obsess about where the exact edge is of either.

[@joerenner8334]

​@@csn583Most people have their zones all wrong. Some even use that 220 - age bullshit which is WAY off. So RPE is by far the way to go. Heart rate is finicky. Not enough fans blowing and you are in a low zone 2 thinking otherwise.

[@starlitshadows]

@@csn583 yeah, it's helpful to use both. I was using the talk test for a year. Turns out I was riding tempo. I got an HR monitor and I check in with my breathing. Would be a lot easier to go out without my monitor now and know I'm in zone than before because I got a feel for it.

[@LanterneRougeCycling]

What is your FTP Peter? Do you have any cycling related goals?

[@andrewwilson888]

Yes! It would put things in better context.

[@mottohorn]

I recognized the Senna helmet hat immediately! The Brazilian stripe, the Boss logo, the other* sponsor 😉. Great choice doc!

[@OrwellionFeverDreamCouchPotato]

Love the Marlboro cap ;-) Thanks for everything you do Peter.

[@AloisPosch]

My test is different: If I'm able to breathe through my nose, then I'm in cardio mode. I've now made it a habit to do the entire cardio mode exclusively with nose breathing. This has an impact on my daily breathing rhythm. I take significantly fewer breaths per minute, I sleep better, and my CO2 tolerance has increased enormously. I don't do Buteyko exercises. I achieve this goal exclusively through nasal breathing during zone2 excercising.

[@oleksandrfedoriv]

interesting. you don’t breathe through your nose in regular life?

[@philipk4475]

Nose breathing can handle zone 3, at least for me. So I wouldn't use that as a guide for Z2.

[@RobbieZe]

You do do Buteyko exercises my friend. One of the exercises is exactly what you're doing. Actually, above a certain point, you have to do what you are doing to keep progressing. :)

[@capflamme]

Nose breathing is not a good benchmark for zone training as it greatly depends on your nasal cavities size and potential occlusions. For example, I can barely breath through my nose at rest.

[@andy5478-MTB]

My E-MTB is really helping me with this. While my HR may still be above zone 2 many times I can still carry on a conversation, which I guess is the right measure based on what you said Doctor. Thank you

[@user-rl3ef4ju9k]

I wonder what Inigo San Milan would say about this, are you creeping to zone3 already?

[@megantong9691]

Thank you !! This was exactly the question I had because I just couldn’t manage to keep my heart rate down when doing cardio even though I didn’t feel like I was exerting myself. This cleared everything up, thank you !

[@hcm2221]

This is SUPER helpful! Thanks and please could you do more videos demonstrating things like this? It is so helpful to see this as opposed to just the description of what it should feel like. I actually had the impression that talking while training in zone 2 should be harder than this, and actually wondered if I should push harder. With this demo I now see that I am actually pretty close to this level of effort to talk (if I have to talk) when doing my zone 2 training (swimming mostly, but sometimes biking). And that is great and so helpful! Thanks for all the great info! Zone 2 training with swimming has been a game changer for me

[@user-hq8dw3kq7b]

Thank you so much for summing up Zone 2 with easy to understand information.

[@dankspain]

Appreciate this video as it was hard to understand what "maintaining a conversation meant". I can talk up to 150 bpm when running and Garmin detects my LTHR at 160 bpm, which feels about right. So I would say using the zones setup by Garmin based on LTHR would work as well.

[@lia4191985]

Yeah. Green zone, before orange.

[@dankspain]

@@lia4191985 The green zone in Garmin is defined as Zone 3 which in my case aligns between the first lactate threshold (LT1) and the second one. For having a Lactate below 2mmol you should stay below LT1. In any case, gray, blue and green are all below LT2, the point where your lactic acid accumulates exponentially.

[@fieryinferno88]

My garmin 245 can't use lactate threshold to calculate zones, but I switched it over to percentage of heart rate reserve and that is far more accurate than default. Default my zone 2 max was 135 bpm, using heart rate reserve it's about 155 bpm. And I can still talk and nasal breathe at that effort level.

[@johanvandermerwe2928]

Do not confuse LT1 and LT2. The former is generally below 2 mmol and the latter somewhat higher to way higher depending on fitness adaptation training and genetics.

[@goodyeoman4534]

My HR stays at about 165 at 4:00/K pace after the first couple of Ks. I can talk but not maintain a conversation for long. For my long run (10K at 5:00/K) I can talk easily although the Garmin still records my HR at the same as for my faster runs?

[@capeflatterytrail]

This demonstration is one of the most helpful Zone 2 videos I have seen. With all the followers you have, it might be fun to have a Zone 2 workout/conversation where a bunch of people get together on a bike, an elliptical, a treadmill, a rower, or another form of cardio machine and talk to each other. People could give each other feedback. I have to admit that Zone 2 still confuses me. If I use the Garmin Zone 2 for a run, my conversation is probably a little easier than what yours sounds like. Thanks for the information.

[@user-kx1lz8xz1m]

If 225 watts is in your zone 2 then I'm eager to see you on TV in July around France.

[@hopkinsfamily1891]

I don't think 2.5-2.7 W/kg Z2 is going to get him any yellow shirts. He's incredibly fit for a normal human, not so much for a pro. You guys don't even know his weight or what heart rate he is at but somehow know what his Z2 power is on any given day?

[@motorcitycobra2009]

He says in one of the podcasts that he has been on the verge of 3 watts per kilo in zone 2 but Pogačar hits 4.2 watts per kilo which is just on another level 😮

[@dickieblench5001]

​@@motorcitycobra2009pog is more like 5 in z2

[@motorcitycobra2009]

@@dickieblench5001 if you watch the podcast Attia did with Inigo San Millan (Pogačar’s coach), the number quoted is 4.2+. Attia has recently done a podcast with Pogačar and he says he does 5 hour rides in zone 2 at 320-340 watts or so, that would be 4.85-5.15 W/Kg (66kg bodyweight) but then one must ask how could his coach, who trains him and monitors things so closely (he is also a PhD), get things so wrong? Is it a bit of hyperbole on Pogačar’s part? Vindegaard’s FTP for instance is quoted at 6.85 W/Kg and Pogačar’s Strava FTP is set at 415w (6.32W/Kg), it’s difficult to know what’s what, my temptation though is to quote his coach as he is for good reason most au fait with his numbers

[@dickieblench5001]

@@motorcitycobra2009 I think PA is breathing too heavily for that to be Z2. When your breathing gets deeper like that you're already above LT1

[@genes.1999]

This is great, reminds me of bike race coaching 30+ years ago: off/pre-season (Dec-Feb), ride "socially", which meant riding side-by-side, chatting the whole way. No big ring (back when bikes had at least two chainrings).

[@richiejames928]

can’t beat cycling for getting long duration zone 2 workouts in. especially using zwift. I sit in my zone 2 120-130bpm for an hour 3 times a week. nothing like it.

[@jseski9209]

Peter, I believe you have inadvertently proven how much less correlation watts has to zone 2 training than the majority think. I'm 53, 77kgs, 6ft, 33in waist 43 in chest, curl 50lb dumbbells, & can drop & rep out 50 military-perfect pushups without pause...yet even though I am an avid cyclist (4500+ miles in 2023 & average mph 20+/ride), when my watts start creeping above 150, my heart rate starts to climb & I become winded (to the point I can't just chat away like you are in this vid). Now, I can (& regularly do) ride for 1 or 2 hours @200-225 watts w/a HR of 170-175 bpm most of the ride & knock-on-wood haven't had any issues, but can't talk remotely normal. When I was younger riding w/buddies (who were avid racers), I'd pop right up to 180-190 on our training rides & stay there for extended periods; seemed fine when I was in my 20's; now it would seem dangerous given widely accepted/recommended HR guidelines. But my point is, you are just plain stronger in your legs & can generate more watts with less energy than I can. I am hardly unfit: very active in many sports & competitive in most of them regardless of the age of those I'm doing the activity with. Nonetheless, my system (specifically HR & presumably VO2max, as I have no equipement to properly test) just revs higher to produce the same watts. So our heart rates & (I think safe to assume) lactate thresholds for zone 2 activities are the same/similar, but our wattages are drastically different. Watts is a measurement of the strength/torque (like horsepower in a vehicle) an individual can generate; HR & VO2 lactate threshold is a measurement of endurance/rpm (like engine's limitations of time-at-rpm & (over)heat ). Wattage has a low correlation to true "zone 2" training, whereas VO2 max would be essentially 100% & HR would still be pretty high (albeit not perfect). What say you, Doc?

[@robertbarton932]

Super helpful to see what zone 2 'looks like.' It is in fact what you have said. The ability to carry on a conversation during the activity, no matter the activity. (the irony of the marlboro sponsorship is cracking me up) Even though we don't have to or maybe even shouldn't worry about heart rate as a proxy for the ability to converse during an activity and thus be in zone 2, I wonder if the heart rate is almost always in a similar range (within 10 bpm or so) resulting in ability to converse at 130-140 bpm heart rate and the ability to converse during the activity being interchangeable proxys for hitting zone 2? (of course measuring lactate would be the ultimate confirmation) Thank you for all you do Dr. Attia. Loved the book!

[@ugomarsolais]

The Marlboro cap is actually the late Ayrton Senna's cap, a F1 triple world champion and racing legend.

[@OfficeAutomatedcom]

Nice. No judgement here. Just thought it was funny. Peter doesn't do anything by accident so I figured there was a back story. @@ugomarsolais

[@mikevaldez7684]

@robertbarton932, Stop wondering; you're speaking gibberish 😁

[@mikevaldez7684]

​@@OfficeAutomatedcoma "back story"? Please, you're looking like you're not playing with a full deck! 😁🙋🙏

[@XxxxTxTxxxX]

No, the heart rate will not always be the same. Everything matters when it comes to heart rate. Sleep, nutrition, recovery, temperature, time of the day. heart rate is always adapting to your environment and also to your training. I wouldn't use heart rate to define a specific training session BUT I would still collect the HR data and study/learn from it.

[@MrQwertypoiuyty]

Great advise or coaching as well, and I am impressed that you can still converse or speak while doing the routine. Just wow.

[@treycaldwell4118]

he's working harder than I imagined zone 2 to be

[@fasdiablo]

I was thinking the same, that looks more like zone 3 to me ??

[@WillKlein]

Higher end of zone 2 but definitely zone 2. Being able to talk is consistently the litmus test to match up well with lactate levels. Personally I am more comfortable at this level with similar perceived exertion but maybe because I just like it much more than zone 4 & 5 which I visit once weekly.

[@fasdiablo]

@@WillKlein Yeah, I get the thing about being able to talk, but for me, I prefer it to be comfortable in zone 2, once its starts to become strained I put that into zone 3 . . . Its only semantics, you put it high end of 2 and I like to call it low end zone 3

[@ivano8391]

I can hold comfortable convos in zone 2 (according to my HR monitor), but consider the fact I'm jogging for 20 mins at 6.5 on a treadmill. When I'm at a HR in the upper 160's to 170's, that's when I start struggling to converse. But I only train at that top end in intervals and for shirt durations. I definitely need a better understanding because it's indicative on the type of conditioning I'm doing that day.

[@rinotz7]

It's definitely zone 2, you're not supposed to be able to talk like you're just sitting on a couch, you basically just need to be able to form small sentences without interruptions to breath.

[@junexdallas1]

Loved the Senna cap♥

[@eltoro42875]

With all due respect. I do not find this as a good explanation of zone 2 training. He is unable to carry a clear conversation because he is actually in tempo zone 3 (reaching above aerobic threshold, nearing AnT) not Z-2. If he were to do a 1.5-3 hour ride in one sitting at this intensity, he would eventually metabolically reach Z-4 and so on. Perhaps checking out Dr. Iñigo San Millan and Dr. Stephen Seiler on this subject may be beneficial for some.

[@vinodsamala8592]

Would love to see your own video on this topic👍

[@eltoro42875]

@ Sorry, I am not into portraying myself as the answer my friend, and not by video.. simply watch them. And may speak up when things are not aligned with experience and scientific facts. Best wishes.. troll on

[@silasrobertshaw8122]

Thank you for finally doing a video showing this. I have gotten many of my friends and family into you.

[@mramazingtroy]

I think when we get a continuous lactate monitor similar to glucose that will be the game changer. Years ago a company brought out socks that have sensors in them similar to HR optical sensors but just seemed to disappear for no apparent reason.

[@XxxxTxTxxxX]

Personally I don't think it's going to be a game changer. At the professional level they have used lactate for a long time already, and casual riders don't care. It will be very niche and for a specific group of people.

[@drglencoleman]

Appreciate you. Thank you, Dr. Attia

[@1971MariaC]

Marlboro? Not part of the longevity plan. 😂

[@cooldragon919]

😂😂😂

[@ThisGuyDude]

I thought nicotine had cognition-enhancing properties

[@JoaoLopes-gi4kw]

As a brazilian I love your passion for Senna. Simply the best.

[@hadd5106]

Zone 2 is not as clear cut as this video suggests. The "intensity" of Zone 2 and the perceived exertion differs between persons with different fast-twitch vs. slow twitch in muscle fibre composition.

[@Junker_1]

I disagree. The amount of perceived effort is the same for both of them. What you can have is that the fast twitch person hasn't done much work in that zone and that is why it will be more uncomfortable first.

[@flipczech]

Really cool tip, I love low key stuff like this, thank you.

[@moonaxolotl1794]

Best video on Zone 2. Thanks Dr. Attia

[@betsywestbrook7169]

Thank you for this. I did. Not know what you were talking about. This gives a person a really good idea of what to be doing

[@user-wo9jj6ii6t]

wow, 230 watts in zone 2 is pretty impressive.

[@Ximme]

I wonder how much the heavy cyclists push in zone 2.

[@mikevaldez7684]

​@@Ximme500watts for over an hour! Easily 🙋🙏

[@csn583]

​@@Ximme How long is a piece of string? Are you talking about pros specifically?

[@adriennecunningham2254]

Watt's per kg ??

[@scottheitmanmarinesurvey3557]

yeah pretty good

[@matthewgenereux6269]

So much more helpful to see it in action. Thanks Peter!

[@stevencole7331]

To me this exertion level seems to be more in the zone 3 category.

[@tanyawalker1673]

Very useful, thank you Peter. And it saved me buying a heart rate monitor. I'm working on incorporating Zone 2 cardio- 3 hours a week or more and the tricky bit is knowing whether I'm in it. Also reading your book Outlive and figuring out my weekly training schedule. Essential reading!!!

[@chaostherie]

Zone 2 training with a Marlboro logo 😂

[@richardmahoney3667]

Thanks, Peter! That was very helpful for those who may be old and out of date and somewhere out in the big fly-over fringe a day’s travel from a gym, etcetcetc . The perfect regression, so it was.

[@JOHNWAYNE1920]

That hat though.........

[@GoatSakrifyce]

Right!! It's like wearing a Ben & Jerry's T-shirt to a Weight Watchers meeting.

[@Xeitrn]

Thank You Dr. Attia.

[@mecarr]

He wears Marlboro on his hat, the company rightfully accused of lying for decades regarding the dangers of cigarettes and hiding scientific studies proving that smoking causes linger cancer. He’s doing this while doing something that can help prevent cancer.

[@jimking6484]

Thank you for the video example. 225 watts is your zone 2! That’s badass conditioning!! 225 is my FTP. My zone 2 is 130 watts at 128 HR. I’m 60 YO at 68 KG

[@Whatreally123]

I have started running last month. I'm 40. I got all confused with Zone 2 Zone 3 heart rate monitor, etc etc. I saw a few videos and now just run and breathe through my nose. As long as I can do that I feel I'm in the low heart rate zone. And this video confirms it and helps. 👍

[@mikeadams6538]

Thank you. Definitely a concrete way to show us zone 2.

[@successforyouandyourwholef7559]

Thank you ! Just the example I was looking for ! I appreciate it Doc!

[@Mau365PP]

We need help with LC... so I hope you get it too. You look like a determined person who would look for a solution...

[@paulmcalister9377]

Love Dr Attia ! Gold mine of life changing info. I did laugh hard when I saw his cap said ‘Marlboro’! 😁

[@markmonroe7330]

Excellent presentation. Thank you.

[@jonnyref3475]

Super helpful. The practical application of the theory is always great to see. Thank you.

[@KerryRosenhagen]

I had been thinking about doing a lactate test or investing in a lactate testing system, but after this video I am pretty confident that I what I have been doing by 'feel' is very likely Zone 2. This is by far the most helpful thing I have found for 'intuiting' Zone 2. So for now I am going to save my $ (but continue to monitor the development of continuous lactate monitors).

[@peterfconley]

I use my power meter as a reference point but there have been so many times I’m below the target and plenty of times I’m above. It tends to be the case that I find the wattage of the day and stick to that.

[@kseth6992]

This is the kind of simplification that everyone needs instead of getting lost in numbers and % and ratios etc etc !

[@peadhill]

This makes a lot of sense. I find that the training software I use sometimes suggests lower wattage than it feels like I should be doing. I've used the could-just-have-a-conversation if needed as my guide.

[@USFighter]

Ive been experimenting with zone 2 cardio since January. I've dropped 13 lbs (48 days). I feel great. I've also cleaned up my diet and ditched alcohol but I feel great. I use the rowing machine and walking to achieve zone 2 cardio. I walk hills when its nice and do the rowing machine when the weather is cruddy. Ill begin running again here in the spring. In zone 2 cardio I usually have my heart rate sit around 148 and 152, I watch tv while doing it and I can have full conversations with my kids or wife.

[@Lsalada]

Thanks for bringing it down to our level. Appreciate it!

[@FougaFlyer]

Thx, I've been looking for some simple metrics on this. Good stuff 👍

[@djones2857]

Thank you. Short and sweet. Perfect!

[@johannes-sebastiankremer1459]

Thanks for the short vid peter. Greetings from vienna

[@CCitis]

This is really really good advice. Regardless of your fitness level, that’s where you want to be.

[@zini85]

Thanks Doc! Merry Christmas

[@hellonblades]

Thanks for sharing this with us all!!!

[@RedRose07091966]

I needed this example. Thank you!!

[@goodyeoman4534]

Jumping jacks are a useful zone 2 exercise. I alternate them with punching drills - non-stop one-twos or uppercuts - and do 2-3 minute intervals. You can keep those up for at least 30 mins and your HR will not really go past 150bpm. Low-maintenance and no equipment needed.

[@neilcollins5930]

I do all mine 2x1 hour sessions weekly on a concept 2 rower I am 63 and I hold between 94/110 beats . I ensure the accuracy with a Polar H10 chest strap connected via Erg data which I view on an iPad above the PM5 monitor. You have to concentrate and hydrate cos on an erg it’s more involved than a bike . I also do a 25/30 mins max Vo2 session plus a tough gym session. I did an hour at the same 94/110 zone 2 on a stationary bike I felt like I was taking the piss .

[@StoicLoneWolf380]

Thank you for this! I run 4x a week and I never knew what zone 2 looked like. I just went running and pushed with the run/walk intervals. Now that I have a better idea, I can run longer with minimum walks to build endurance.