How often should you be doing Zone 5 training? | Iñigo San-Millán, Ph.D. & Peter Attia, M.D.

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The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 40 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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[@pseudospike3152]

I do 3 days weight training, 3 days zone 2 (1 hr) and 1 day zone 5 (4x4x5). Finally got my diet and sleep on track and have become a freakin monster. Feel better at 40 than I did at 20.

[@Jeadbrz]

How do you do the 4x4x5? What’s in it?

[@ronlondres]

Thank you 🙏

[@ronlondres]

@@Jeadbrz hi intensity for 4min, rest 4, then again 4min 4 rest and 5min that it.

[@Locke19901]

I think you have it nailed

[@pierrex3226]

@@Jeadbrz 5 sets on 4 min hard, 4min recovery. Most probably. You probably recover an extra 5min between sets. 4min is going to be mostly anaerobic, so that's vo2max work more than threshold. Which also means you're going to plateau quickly. I'd mix those with threshold work, ie high aerobic, but not anaerobic. This morning I did 4x10min at FTP, with about 4min rest in between. That's a threshold session, and it is not pleasant

[@thomasnejman3437]

I’m 57, With a running Vo2 max at 51, and biking at 54. I think I just found my favorite podcast! 🤣

[@PhiyackYuh]

@Golden Warrior Training lab testing. You can do it too.

[@gokaygs]

@Golden Warrior Training most people talk about their vo2max from what their Garmin unit estimates, not many have access to a lab.

[@chrissargent3136]

This cracks me up. Attia is recommending an insane 4 to 6 all out 4 minute intervals… and this guy, the expert, says casually “I just do a 5 minute session at the end of my zone 2”.

[@viracocha2021]

Attia recommends 1 day a week of exclusive hiit. Iñigo recommends 3 to 4 times a week do a sprint. They are not that far off as you suggest!

[@kestontrammell3014]

For proper VO2Max stimulus, you need at a minimum 10-12 minutes in one session.

[@normcook9335]

I'll have to listen again, but is Inigo suggesting the Z5 at end of Z2 rides is a replacement for Peter's 4x4 (one session) training?

[@chrissargent4472]

@@kestontrammell3014 tell that to Inigo

[@Maximusadfectare]

I’m a lifelong road cyclist and still cycle, box, and strength train at 58 with a VO2 of 64. I train 6 days a week, 2 for weights/plyometrics or boxing and 4 cycling. I have mountains on the way home at the end of one of my favorite 2 hour zone 2 rides and climb them in zone 4-5 for well over 5min. Done cautiously and consistently, doing zone 4-5 at the end of a session is not only possible, it’s fantastic for conditioning and augmenting your overall fitness. Good luck buddy 👍🏻

[@samgravell3180]

Super helpful to know that you can get your zone 5 in at the end of the Z2 session… most of us mortals don’t have 6-7 days per week to train if we want to also strength train and have a life.

[@rrhrrh8210]

Wow. I was just wondering this this morning?

[@natekidwell]

Same! I always thought of the opposite approach being better. Exhaust with zone 5 and then zone 2. But think it's because I was thinking of zone 5 as something you wanted to measure and compete at. Which is totally wrong.

[@jobispot]

I used to do vo2 in the middle - gonna follow this advice now. Although, it Begs the question of training to mimic your goals and in the case of CX racing where it is full press from the gun…

[@ComeinCiderbox]

you sound weak. the thing he's missing is getting on the gear and getting just absolutely fucking massive, everyone should be doing that

[@dylanmorin6468]

@@jobispot Zone 2 rides with a single zone 5 interval at the end is not meant to replace a zone5 workout or race specific workouts. The single zone 5 interval is meant as a supplement and maintenance interval to boost the benefits of zone 2. If you have two interval session and five zone 2 sessions, then among those 5 zone 2 sessions you could likely do 2-3 with the single zone 5 interval at the end.

[@Kojak559]

As I've been watching Dr. Attia's videos (and especially the one's with Dr. San-Millan), this one most clearly stated what I wanted to know, and it was the part about tacking some high intensity interval efforts on the back end of the steady state zone 2 training... that it's okay and doesn't blunt the effects of the zone 2 training that one just completed. From a workout efficiency standpoint, spending an hour in zone 2 and then another 20-30 minutes doing intervals is way more time efficient than needing to initiate another session just to hit the high notes. Thanks so much for clearly stating that point.

[@normcook9335]

I was also unclear about this, thinking Zone 2 workout had to stay in that level of intensity entire time.

[@ivorferreira2256]

I agree-1 hour of Z2 followed by 20 mins Z5.I often begin with resistance (weight)training for 15 mins.

[@AnTalk_blog]

I listened to the original, full episode last year and by far it is the best of the Drive podcast interview.

[@IgansF]

Very very usefull. I used to feel guilty while mixing z2 and z4-5 in the same session. Thx a lot

[@EdReardon-uw4kt]

If you have 2-3 hours a day to train this is great advice.

[@jediavatar]

Well I just learned something new and valuable today. Thank you! New subscriber as of right now!

[@6SpeedTA95]

This was awesome. I've seen this professor on a few other podcasts. I used to always do my Z2 and then do high intensity at the end. For whatever reason that's what felt best to me, it seemed like (and confirmed here) that you put your body in a different mode by doing high intensity first. Yet as I started training more and began riding group rides and trying to get faster to hang with the top 1 or 2% folks everyone kept saying "do intensity first so you have quality intervals, otherwise the intensity does you no good". I tried that this year and feel like I went backwards with less Z2 work...probably too much intensity. Pretty interesting

[@jameschaves5723]

This is the science behind finishing your run with strides

[@kenhalal375]

I think I'm definitely guilty of oscillating above zone 2 during my zone 2 sessions out on the open road. My smart trainer limits me to the prescribed power zone based on my FTP which really helps me a lot. I've not pinned a number since 2010 but recently doing more high intensity training. It's really not much fun at all. Recently I've learned that it's the zone 2 training that is critical to developing the mitochondrial density so I see now how important it is to maintain steady state in that zone. Super helpful information in this video so thanks for that.

[@Showmetheevidence-]

Me too. Partly because it’s so hard to keep running “slow” even though I’m more focussed on HR these days. But you do get used to it (slowly).

[@rodriguezahr]

I would sit and watch you guys all day long.

[@daddycox82]

Great content I'm always learning

[@leoverran311]

Helpful for an old beginner like me but less big words could also help

[@JohnnyNowhere]

I live in the Tennessee mountains. If I do a 20-30 mile ride, 90% of it is zone 4 & 5 riding. Just comes with the territory.

[@NickolaiFury]

This is good information. I need to get back to Zone 5 training. I was doing a "fun" workout of sprints (after a warm up) where I did 10 to 25 100 meter sprints where the sprint time and the rest time are the same. To simplify it i picked a time that was easy for the 1st half and hard for the end half. For example 21 seconds: Run 21 seconds, If i finish fast I get extra rest, then reset the timer and take 21 seconds of rest, at the end hit the timer and 21 seconds for the run. I would start at about 10 x 100m and add a few sprints a week and top out at about 25 x 100m. Just once a week, the rest was a combination of running, swimming and biking. Though sometimes I would do a 500m swim at max speed or a 20 minute bike at max speed on a dedicated bike path etc.

[@KinneyMultisport]

Great information! I LOVE the Senna t-shirt.

[@Showmetheevidence-]

0:43… yep. Hardcore cardio SUCKS BALLS while you’re doing it… but if you can talk yourself into it - the feeling afterwards is awesome (both physically and the mental “well done self” for completing a tough workout!)

[@midwestern_rc]

This information is literally the fountain of youth!

[@mosin9105]

Thanks

[@rsatterth]

Eye of the tiger is almost exactly 4 minutes long. Coincidence?

[@dylannewton76]

The kicker is you have to listen to it 4 times in a row. No thanks!

[@yeahhhhh9209]

Thank you this is gold info and i got the answers that i was looking for , about combining zone 2 and z5 in the same session.. and usually it is what i do in running but not with cycling cause i tend to mix too much sometimes.. next season z2 at the beginning and vo2 max at the end of my bike rides

[@livinthatlife]

interesting takeaway: high intensity at the end of steady state is better than the reverse (for some lactate reasons..) e.g. FINISH WITH THE SPRINT is better

[@dubripple]

Finish strong is a nice way to reinforce speed technique before you quit for the day.

[@hl4734]

This is gold

[@nickmoccia4956]

Good to know my last kick on a long run won’t take away from zone 2 benefits

[@terrywalker7127]

I am 67 and started back cycling after 25 years. Started last June using the Wahoo SYSTM program. And feel this is an excellent training program for me. I did a "Pro Ride" yesterday and am very sore today. Was considdering purchasing compression boots to assist with recovery and wanted your opinion on them. Sorry this question doesn't pretain to this particular video.

[@rickguerrero2282]

I am 64 2/3’s and have been cycle regularly for decades. In the past 2 years, I upped my cycling training level to get in good “bike shape”. I find that the only way for me to be able to sustain high intensity training is to STRETCH every other day…….sometime every day. I have a pair of spandex compression pants (waist to ankle) and while they seem to help, stretching is the only way I get the kinks out. Good luck on your new journey!

[@MTBExtraordinaire]

Lay on your back with you legs elevated up against a wall ... stay there for 20-30min. There I just saved you $1000

[@Futureprooffill]

So happy to see you wear a Senna S shirt ❤️

[@MGuairense]

Senna número 1 sempre 🇧🇷❤

[@myhanslombard]

Great questions and useful answers. Glad to have found this channel

[@JuanRivera-wg8iv]

You' ve got a new follower!

[@donwinston]

VO2 max is a function highly dependent on weight. That is why it is so highly correlated with longevity.

[@agostonsimon6822]

Interesting topic. A typical zone 5 session as Attila mentioned is 4 x 4 min. ON + 4 min. Off. Or 6 x 3 min. ON. + 3 min. Off. I think the repetition is the key of this workout. Doing x1 4-5 min hard effort at the end of the zone 2 training I don't think you get the same benefit as doing a proper zone 5 session. However it can have some benefit for beginners or hobby cyclist.

[@MemnochLDH]

For example if you run: 4min of Zone 5 running and 4 min of walking or easy jog / stand still ?

[@agostonsimon6822]

If you do 4 min zone 5 running better to walk or standstill. With easy run between sets you may not recovery properly.

[@EdwardsNH]

@@agostonsimon6822 I’m going to put the stress on “walk”. I think standing still is a horrible recovery mode in intervals. But yes, walking beats the crap out of slow jog for these purposes.

[@stargazerbird]

That certainly feels different. My first interval feels relatively easy but the next sets get you progressively digging deeper. With most things in life it’s the extra hard bit that yields the results.

[@lumpo9681]

8:20 answered a training question i had ty

[@joakim4243]

At around 7:45 San-Millán talks about that one should not mix zone 2 with higher intensity since the high intensity then accumulates lactate which interferes with the purpose of the zone 2 training, which is increased fat oxidative abilities (did i get that right?). BUT isnt it a good idea to work on ones ability to clear lactate? Or are there other, better methods for that?

[@calebe16]

Never saw you before. First video ever. I'm 8 seconds in and I already dropped a like for the Senna shirt. Needed to leave the comment as well. Now back to the video. :-)

[@guntherxtent]

Nice shirt, Doctor! You're at Senna's level in your field, in my opinion.

[@shembreakey]

So what are your thoughts on the benefits on Tabata rides where you will say do 45min of warm up followed by 35min of 20 second sprints followed by 10 seconds rests x 8 then have a 1 or 2min zone 2 break and repeat the tabata set 4 times with the 2 min breaks in between until the end of that ride?

[@bartix5839]

i love zone 4/5 training, i love this pain, thats why im still cycling

[@nicolasGcom]

Don’t over thinking and Just do it !

[@heypauly2002]

If you want to add sprint interval training to whatever it is you're doing you better have a end goal in mind. Sit and hiit cause mitochondria fission. This is great if you want to increase power, not so great if you're training for a marathon. Be careful of what you ask for.

[@Northwindbreeze]

I couldn’t get why the fission would be a bad thing.

[@FuriousFilipino]

I just race BMX once a week. Seven other dads with something to prove, going bar-to-bar over jumps, and with spectators guarantees all-out, quality Z5 training.

[@geertaerts977]

I still never heard the answer of how many minutes Zone 5 per week. From my research (Joe Friel, etc) the answer is 15 min in Zone 5 (not counting rest between intervals) for 2 or 3 times per week (for a total of 30 to 45 minutes per week at Zone 5 (not counting rest intervals between).

[@whydoyouneedmyname6508]

I'm training for a very intense physical and only 31. But I'm doing 60 mins zone 2 every morning. Then switching between 30 mins zone3/4 runs and 5x4x4 or 20x30sx30s all out Sprints zone 5. Then weights 3 times a week on a ABA, BAB cycle. Upper lower split. The zone 2 increases aerobic energy production, mitochondrial density and fat mobilization, the zone 3/4 increases lung function and lactate clearance/threshold, and the zone 5 increases power output and stroke volume. This works out to 60 mins zone 2, and 30 mins zone 3/4 or 5 everyday. With 60 mins of weight training 3x per week. Which I think isn't actually that much... 1.5 hours cardio per day and 60 mins weight training every second day.

[@cristobal.ashton]

Did you pass the test?

[@whydoyouneedmyname6508]

@@cristobal.ashton I sure did! Crushed it!

[@avagadroa4065]

Peter, great discussion. What’s the take home point you would want your viewers to walk away from this with?

[@PerryScanlon]

The low end of zone 2 clears lactate fast. Not sure why he thinks intervals disrupt zone 2 training unless he means the high end of zone 2.

[@rallyboy101]

@peter Would the the same heart rate correlate to the same respiration rate on (talk test) every Z2 workout? (or does HR depend on other factors)

[@bevillenz]

For staying interest in Zone 5 find a strava segment that is between 5-10 minutes and aim to continue to go faster on it.

[@AR-lz2br]

Agree. That's more fun. I have been doing a 20 k Strava segment in Time Trial mode in the last 2 week, twice a week, which I complete in 32-33 minutes, but it keeps me engaged and motivated, then after doing the TT, I go for 2 or 3 short segments for all out sprints. I've noticed I'm teaching my body to have enough power left for sprinting after exhausting my system for 30+ minutes at threshold power. I'm expecting to complete the 20 k segment in 30 minutes some day and that will mean I will be able to sustain a speed of 40 kph

[@i.p2088]

VO2 max is also genetics. I am a long distance runner and my VO2 max is 45 which Garmin says is excellent 🤔

[@richardwhitehead4684]

Wow. Not often I get something practically useful from and of these videos, but the idea that a zone 2 session needs to be constant was just such a thing. Previously I’d been breaking up 60 minute zone 2 with a few short 2-3 minute zone 5 intervals. Starting tomorrow, I’ll do an hour of zone 2 _first_ and then tack on a 5+ minute max effort at the end. In the winter I do 3 of these indoors and then jump into a zwift race on my fourth day. Once it warms up a bit (I’m in New England) I generally do 10-12 hours outside (lots of gravel) in 2 rides. How many 60 minute zone 2 sessions will I need then, I wonder?

[@ryu778899]

Im not sure if there was a clear answer here. Is there any benefit of doing zone 5 instead of zone 2? The only two things I heard was 1. improve lactate tolerance and that it might be unnecessary if you dont compete 2. and it takes shorter time if you have less time. Was there anything else?

[@satxsatxsatx]

Glycolytic efficiency? What about lipolitic efficiency? Energy from ketones rather than from carbohydrates, glycogen? I can't remember his name but one researcher proponent of catalysis referenced four long distance runners who ran one marathon a day in 4 out of 5 days without eating anything, all energy came from storage fat, ketones

[@Ratatosk80]

I'm no expert. With that being said I'm highly skeptical about finishing a zone 2 workout with zone 5. The point for me with doing zone 2 is that I can do very high volume without accumulating that much fatigue. I usually go for 4-5 hours at 60-65% FTP so it long but not very challenging except after the 3,5 hour mark or so, then you start feeling it a bit. Still the next day you are going to be recovered. Enabling you to do a high quality zone 5 session for example. If instead you had added on some low quality zone 5 work at the end of the zone 2 workout you would feel the effects of that the next day. Basically having made that day impossible to do quality work on. I rather keep the endurance sessions easy so I know I can push it like a madman on a select few workouts every week ( I do 2 interval sessions all out effort every week, everything else is low effort endurance).

[@adeelali8417]

Fucking hell your aerobic engine must be insane!

[@Ratatosk80]

@@adeelali8417 Everything is relative. Compared to the pros my cardio is trash and I'm a nobody. But yes doing very long low effort endurance sessions is incredibly effective for building an engine. Basically you go slow and long to go fast. Problem is how many people have the time to do truly long duration like I am? I spend like 20 hours a week on cycling but I am basically addicted to cycling lol. Also work in a gym so exercise fanatic overall.

[@adeelali8417]

@@Ratatosk80 yeah not many people can dedicate themselves to do LISS for that long. Is all your cardio done on the bike? I wonder how fast your running times would be..

[@Ratatosk80]

@@adeelali8417 Yeah I only do cycling. I used to train indoor rowing up until 2 years ago and did some long distance running as well when I was in my early 20:s. Might get back to rowing eventually but running I will avoid. It's just such a long process to build up tolerance for it and it's still to risky when it comes to injuries. Am 42 years old and my body has a lot of wear and tear from having worked out my whole life. Cycling is very low impact and suits me well.

[@adeelali8417]

@@Ratatosk80 I hear that. I started increasing running mileage to about 30km a week and my left knee in particular wasn't happy about it and a year later I still get pains. That's why I'm looking to buy an indoor bike such as an AirDyne Assault Bike or perhaps the Concept 2 BikeErg. I'm sure bike fitness will carry over to my 5-a-side footy games too.

[@lal3061]

When they say zone 2, are they refering to only zone 2 or anything between zone 2 and 4? I find it very difficult to run in zone 2. As soon as I get to 5-10 minutes running I am already at zone 3, even at a slow speed

[@nordicwilly6650]

Adding Z5 to end of Z2 session? Well this is freaking news to me. From everything I've read about Z2 sessions over last several years, the consensus seemed to be that one should strictly adhere to Z2 and that any sustained effort over Z2 would essentially sabotage the entire session. Makes me question whether to believe any of this stuff. It's a good reminder for me to experiment, see what works and then stick to it.

[@dr.c7679]

interference. that is what i thought would happen as well. We need to be our own internal experiments.

[@itsmeo]

just wondering if it's possible to mix also z2 with z4 session to make a shedule week training like this 3 days Z2 with 3 wheight training, 1 day z2+z5 and 1 day z2+z4...thank you

[@MosheSCohen]

I just tried the 4x4 VO2Max…. Boy - it is so hard! I did it twice, the third time I had to lower the power to the bottom of my VO2Max range, and even then - rest in the middle of the hard part of the interval for a few secs. I didn’t even try a fourth time. He speaks about doing it 6 times… I I may try this again but do it as 3x4, see how it goes.

[@jvm-tv]

I still don't know how to gauge it. How do you know you're at your vo2max zone?

[@USCyclist]

@@jvm-tv Vo2 Max is generally considered to be at 110-120% of your FTP

[@Immortal__]

​@@USCyclistwhat is FTP lol

[@stargazerbird]

Sounds like you went too hard. You were sprinting more than doing intervals. You are not aiming for max HR.

[@hunteralgeria1453]

​@@jvm-tv220 -age = vo2 max

[@ivanandreevich8568]

That's pretty fucking crazy though. 4x1.5 hours plus high intensity and cool down that's going to be like 8 hours of cardio alone. Plus an interval session if possible? It's going to be hard not to get injured from this much volume.

[@Bimmer_Bill]

You have to be careful with the Z5 and end of Z2 making sure you don’t deplete glycogen levels and/or caste fatigue with Z2 to compromise Z5 quality. Furthermore, there is benefit to doing Z2 at the end since glycogen depletion is also a primary target of adaptation depends on your goals. Cheers!

[@cwoza5]

Is this why when I workout in the morning I absolutely crash in the afternoon incredibly hard? (I do both intense lifting and intense cardio. Short, but intense).

[@Bimmer_Bill]

@@cwoza5 it absolutely could be. To prevent Cho related issues ingest Cho at a rate of 1.0 g/kg/hr post workout

[@cwoza5]

@@Bimmer_Bill yeah I've noticed that if I consume carbs prior I don't seem to get the crash. Going keto for the past year did me zero favors energy wise. Miserable.

[@Bimmer_Bill]

@@cwoza5 bingo!

[@stargazerbird]

Good point.

[@kyleroode5217]

I used to run all the time, but took 10 years off and am now getting back into it. I used to exclusively run 5ks, but want to try a 10k once I have gotten the 5k down again. I seem to have a lot of success training in zone five. I’ve seen a lot about zone 2 training, but for me zone 2 would basically be fast walking since I’m out of shape, and that seems like it won’t help me at all. My last run was 4.25mi and I spent almost 40 minutes of that run in zone five. I always feel great after a hard run like that, and in the last month I’ve gone from about a 10:45 pace for 4 miles down to 10:15. It seems like zone five is working for me.

[@RabidMortal1]

"I want to make sure my zone 2 is above 3 Watts per kilogram" That's still pretty elite IMO (if I'm understanding "zone2" to be so called endurance pace). Maybe heavier riders have it tougher here, but for ME, at 90kilos I'm happy if I can keep my FTP over 3 Watts per kilo. I know that's not "racer level" power but I feel that's still a decently high bar for more health-focused, recreational riding.

[@trinerd]

3 w/kg at the low end of Zone 2 is elite (~5.7 w/kg at FTP) 3 w/kg at the high end of Zone 2 (~4 w/kg at FTP) is not even Cat 2 level.

[@RabidMortal1]

@@trinerd "not even Cat2"...I feel like I'm being trolled in this whole thing. Cat2 riders are lumped in with the Pros in a lot of races.

[@kenhalal375]

@@trinerd For us mere mortals I think 3 w/kg seems high like you said. I think age and/or weight may play a part in this metric as well? It's not linear. I'm currently 10 kg over my former racing weight and produce about the same power in zone 2 (200 watts). I'm also 62 years of age now. But even at my best some 20 years ago I would be at the low end of the elite zone (68 kg * 3 w/kg = 204 watts). My current FTP is only at 3.1 w/kg but even during my best years didn't go much above 4 w/kg. And yes, that was barely Cat 2 level. So I think we need to be careful on establishing these training zones as we aren't all capable of elite status both in terms of genetics, age and time available for training.

[@burnanxtr]

I was hoping he meant Zone 5 and misspoke

[@kevinkasp]

How many here had many, many practices in high school cross country where practice ended with sprints or nasty, short hill runs? That’s what they’re saying works, right?

[@80gabmes]

Hello Attila Are you of Hungarian origin, or were your ancestors Hungarian maybe? i am asking because of your name Thnaks for all the high level information i got from your podcast

[@cypriano8763]

you see thats what remmert weiinga does, the king of monaco. almost every ride hes at low zone 2 but puts in kom effort from 5 to 60mins. the guy is in his mid 40s and has most of the climbing koms in monaco!

[@bradwilliams4921]

I’m watching your videos and trying to learn how to exercise based on what I hear. Today I spent 1 hour on the treadmill in the low range of Zone 3, about 72% of max heart rate followed by a simple strength training on my left shoulder which is injured. Hopefully I can do the same on my next trip to the gym or maybe add some core exercises at the end of my Zone 2 training. Thanks for the videos.

[@dhldt1021]

72% sounds about right. Today I increased my Zone 2 target HR a fraction up to 69.6% as it seemed a bit low. This target feels better now and will take discipline to hit it and keep it at that level for the duration of the workout.

[@experiencinglifeisthepurpose]

Try dead hangs for healing your shoulder.

[@rymensymen1994]

But is it really a good idea to do a interval right at the end without having a proper cool down?

[@philadams9254]

8:19 - I would argue that threshold and above is a bit different though, as long as you're not counting bursts under about 30 seconds long, the 'time in zone' for that stuff DOES tend to correlate well with the training effect and improvement. I sometimes do my threshold work and then top it up with more 1-2 minute efforts (all I can handle when exhausted) at the same power to squeeze as much quality work out as possible and have noticed my most dramatic boosts come about a week after those sessions.

[@Ratatosk80]

That's interesting. Might give that a go, adding some 1-2 minute efforts at the end. Something that I have become a fan of and can recommend are adding "bursts" to long interval sessions. For example a standard workout I do is 3x20min @FTP. For the last weeks I have added 10s @120% FTP every other minute during these intervals. I feel like it has really made me step up. It forces you to dig deep and not just sit at the same exact Wattage and cadence the whole way through. Trains you mentally for dealing with quick changes in tempo when you are suffering. 10 seconds is such a short time and physically the workout isn't that much harder because of those efforts. Also when you are doing those 120% bursts you get some perspective. Makes "only" holding FTP feel better. You are thankful when a burst is over that you are only going to need to hold 100% for the next 2 min.

[@888jucu]

Yes the same, i set a target for the HIIT work e.g. 5x3min @120% FTP or whatever and once completed Im free to do anything from 30-60secs at whatever power I think I can hold for that period but usually by the 2nd one I break and cannot hold it so its really just about emptying the tank and giving me a good burn.

[@kbkesq]

What is minimum effective dose?

[@TheEmpeperor]

do you do zone2 and weight training at the same day? planning to maximize my fitness to

[@drewarnold6741]

I find conflicting information on what percentage range of max heart rate is zone 2. Can anyone tell me what range Attia considers zone 2 in this video? Thanks!

[@built2last409]

Is the zone 2 assessed by power or heart rate in this analysis? I can do a training ride that is zone 2 in power as assessed by my power meter but will be a zone 3 ride in heart rate.

[@GreyBeard_Fit]

I’ve researched this topic of ideal cardiovascular training zone for many years and there is ample data that demonstrates that the most effective zone of training is contingent on your muscle fiber type composition. Meaning, if you have a large % of Type 2, Fast-Twitch muscle fibers, HIIT (high intensity) is better for health benefits in regards to metabolic health and healthy weight. If you have more Type I, slow-twitch muscles, Zone 2 is likely more ideal for maximizing health outcomes.

[@rexringschott]

Wow. 3 watts per kilo is my Zone 4. I need to be about 2.2 watts per kilo to be in zone 2

[@trocycling1204]

It is very rare for me to see an athlete performing a zone 2 ride correctly without coaching. Most treat it as an unstructured ride, and go too hard sometimes, way too easy other times, and generally are all over the place. A proper zone 2 ride takes concentration and discipline to stay at the correct power... for the entire ride! When done right, they make you so much stronger. Go to 8:40... I feel like a broken record on this point every single day :)

[@gilesbyford3773]

Super focussed on this currently. Heartbeat without power reading. Nigh on impossible on the road but able to stay within 3bpm of target on trainer with concentration.

[@ricf9592]

I can sit on Zone 2 on the indoor trainer for two hours, sometimes more. The whole time is focused on the power meter. Cadence, power and HR. Concentration at all times. I can do 4 Watts/kg in Zone 2. Usually it's mid 3 watts/kg.

[@ronbell7920]

It is very for me to stay in zone 2 I live in a hilly area, it feels ridiculous trying to climb in zone 2!

[@ronbell7920]

​@@ricf9592 who do you race for? 😮😮😮

[@normcook9335]

True, it's hard to keep an outdoor ride in a level Z2

[@aky2k10]

Whatever is convenient for you or you are comfortable with push it on others

[@craigsips8677]

I uphill sprint three times a week. Seven sets of sprints up a 2km incline with walking recoveries. Highly recommended. It has changed me in so many unsuspected ways. It’s torture though, that’s how you know your doing it right.

[@randalbladel2817]

Three times a week of sprints, by which I think you mean high intensity, is unlikely to be sustainable. These gentlemen agree with the work of other highly regarded exercise physiologists such as Stephen Seiler, which indicates that only about 1/5 of your sessions should be at high intensity. Seiler’s work is born out by the results of careers of some of the most successful power endurance athletes there have been, and how some of their careers were nearly ruined by too much intensity.

[@craigsips8677]

@@randalbladel2817 Every session is at maximum intensity and all I have seen is steady progress. It’s been 7 years and counting.

[@2ball434]

​@@randalbladel2817 to be fair he only does 7 sets of sprints I wouldn't consider that enough to be fatiguing to not be enough to not be sustainable. It works but not optimal in terms of fatigue to recovery cycles

[@sylvainhyais8166]

Are you talking of cycling or running? If it's running, 2 km cannot be called sprints, way too long. I am doing hill sprints : 8 x110m all out effort ( 10% incline at least) recovery 2min30sec walking.

[@craigsips8677]

@@sylvainhyais8166 It’s 7 sets over a 2km incline separated by walks. First set is an easy warm up then the next 6 are full speed, increasing in duration. Set number 6 is run to failure (around 45 seconds, when I started 7 years ago I could only go flat out for 15 seconds and I felt like I was going to die) and set number 7 is a short finisher on the steepest part of the hill.

[@AR-qn9mq]

Will this be in your new book please ?

[@sheheryarakbar7848]

Peter Attia is the fucking man!!!Thank you got everything its helping alot

[@nonfictionone]

Yeah he was squeezing out the answers he wanted using the right questions.

[@Northwindbreeze]

How long a high intensity at the end of the zone 2 workout?

[@mathieuderouck9787]

Peter asked the right questions, but not always get a straight forward answer, which is a pitty .

[@chrissargent3136]

He got great answers from a guy who isn’t neurotic enough to measure his blood every time he exercises.

[@scottf3456]

@@chrissargent3136 lol

[@Alignedtop]

For the ppl that can do that Cardio, Kudos to you. But i cant, i'd rather play sport. Padel, squash, football, tennis whatever. It doesn't make me wanna kll myslf like a gym bike, treadmill, or rowing machine does.

[@sarahgordon2597]

i wonder what intense zumba class would be? I get heart rate up so high in some of class with all the jumping. seems higher than brisk walk but not as much as running

[@GavinHendleyGavos2Base]

The the question was "can I use my vo2 number to workout how much high intensity (z5) I need to do to maintain it?" What was the answer 🤔

[@Bimmer_Bill]

Gavin, if you want to do intervals at your vo2max and you have a powermeter and trainer, warmup and do a 10-14 minute ramp test approx 5-7 stages ramping 10 watts/minute. Then the last stage you complete will be very close to your vo2max power. Alternatively, you could do an 8 minute TT. As for maintenance 2x per week is the general consensus

[@xGshikamaru]

I never thought you could mix VO2 intensity in a zone 2 session, because I thought the benefit of training in zone 2 would only be yielded in a low acidosis context and would take place during recovery, definitely food for thought. I usually take my daily commute as a zone 2 workout because group rides never allow me to strictly respect that, and because these group rides are too long in duration I cannot repeat zone 5 efforts so usually it's more a zone 4 workout. With 5-7 30' commutes per week and 2 3-4h group rides, if I were to add a true 1h workout in zone 5 would I see benefits from it, or should I just make one of my commutes a little longer and do those intervals towards the end? I have a hill just next to my home where I can repeat intervals at will

[@luisrauldefreitas]

I want my vo2 to be quality time so I do vo2 first then close out the session with a 30-60min zone 2

[@carbonsubie]

At the 7minute mark, he explains why this is not a good idea.

[@Spreadlove5683]

@@luisrauldefreitas Inigo has mentioned not to do high intensity before zone 2, because lactic acid will interfere with fat oxidation metabolism, ie zone 2.

[@nichjackalson5556]

Why not cut the jargon and claptrap to make your findings accessible?

[@ivorferreira2256]

Interesting.I wonder how fartleck training would fit into Attias training where Z2 and Z5 are kept separate.

[@hubert1184]

At 8:50 might be a misunderstanding. Iñigo is talking about averages. Peter is talking about continuous and only zone 2 training. But what if you did continuous or nearly continuous 45 minutes of zone 2 and some stretches in zone 1, 3. AND maybe additional 5 minutes zone 5 sprint at the end. That seems not to bother Iñigo but Peter even more.

[@defeqel6537]

the only "bad" thing about zone 3 is that it takes longer to recover from, short stints, or even entire exercises, in zone 3 is totally fine

[@kbkesq]

Wow that’s a ton of training- 1.5hrs 4-5x per week? Zone 2?

[@aaroningl]

Give me a high intensity sprint session over an anaerobic run any day. Edit: And I'm almost certain Peter has mentioned in the past that sessions should be no longer than 40-50 minutes in duration.

[@dsmthbb]

Uh didn’t really get to the amount of time in zone 5 unless I missed it

[@acanfield87]

As a lifelong recreational cycling I tend to spend most of my time in Z3-4 (Tempo and Threshold) during 1.5-2 hour rides. I really need to slow down and do more Z2, then hit the Z5 at the end. It also seems that he is stating that Sweet Sport or similar intervals are not good.

[@PeterSdrolias]

Polarized programs seem to be the most effective. 80%Z2 and 20%Z3.

[@jean-paullanglois5452]

Yeah when you can manage 15 to 20 hours a week training.

[@JAnn319]

Can one improve/increase motochondria function, with exercise? Really?

[@sulosmolo1708]

Does high intensity leg day count into zone 5 and VO2max training? I would assume so if your heart rate is in zone 5. I usually spend about 5-10minutes over my 90% max hear rate during my leg day and since it is done twice a weak it averages around 15min in zone 5. Should I count it into my zone 5 and VO2max training in order to not overtrain with too much separate extra sessions on airbike?

[@huibdekker8612]

P1

[@robertschoening7769]

I take 300 mg of nicotinamide riboside chloride (Tru-Niagen) once per day. The idea is to enhance NAD production. What effect will this have on mitochondrial function with respect to my 90 min of zone 2 exercise 4 days/week regime? I'm a highly fit 74-year-old male with no medical issues and a BMI of 23. Thank you for these highly educational tutorials!

[@911norman]

What is NAD?

[@RogerRooster]

nicotinamide adenine dinucleotide

[@hunteralgeria1453]

There is a cheap alternative to production nad+ Niacin B3 or exercise zone 2

[@MusicDey]

My Apple Watch tells me my VO2 max is below average for my age, yet I box 3X a week, do weight training 3X, HIIT 2X, Zone 2 Peloton 1X, sit in sauna, ice bath, etc. It is only measuring this during an outdoor walk so not sure how accurate it is, either way I really want to improve my VO2 max.

[@xSWIED]

I wouldn’t trust it. I don’t train as much as you, but I feel as though I should be at least above average. It’s catered towards a flat walk or run and carrying no extra weight in your body, which I don’t do a lot of and therefore, shouldn’t trust the number my Apple Watch gives me. A lot of my walks are with my son, in which I’m slowing and stopping a lot. Picking him up, etc.

[@tarpontime7562]

The lactate turns to what if not cleared by the body after high intensity interval? Couldn't understand what he said.

[@defeqel6537]

it's used up for energy, just need to go z1 or low z2 for a while

[@dcolum23]

Riding at Z2 for an hour straight, 4x a week sounds like a literal nightmare. Not to mention the most dread boredom imaginable.

[@justtheotherdave]

Interesting question - if your goal is longevity, based on studies of VO2 max and mortality, the ideal would be to know the habits / lifestyles of the study subjects. Is VO2 max alone sufficient? That would require a study of groups of people with similar VO2 max but different lifestyles - e.g. cyclists vs runners vs soccer players, and controlling for other factors like nationality which influences diet and other habits. But lacking that data (to be fair, I haven't looked for it), it seems like the safe bet to reduce risk is "however much volume and intensity of training you require to maintain your target VO2 max". Which undoubtedly will be different for different people - dare I say a change in lifestyle for the "average" person, maybe only a slight change in regimen for others.

[@Foxtrottangoabc]

Thing is vo2 max is the end result of all the factors you mention. Bodyweight effects the vo2 max score. So to get a good vo2 max you will want to be lean and be active to score high , and a healthier diet or habits will be a plus as your cardiovascular system or lungs will thank you for a clean lifestyle. So by default many people over a 100 do not exercise or were never pro athletes when younger . So it was definitely lifestyle and good genes . But time spent gardening , walking , being active all day at work, are essentially z1 z2 workouts

[@_Archambaud]

Senna forever