You can find my interview with Dr. Peter Attia here: kzfaq.info/get/bejne/b9JdksZp0MnKgmg.html

Why does stuff that will help me live longer make me feel like I’m dying 😂

I did zone 2 for 6 weeks, 4 days a week and strength training. My resting heart rate down from 70 to 52. Breathing rate reduced from 28 to 20 in just 6 weeks. I will do this further for another 6 weeks before I jump into vo2 max cause I couldn’t do vo2 max like 4 mins and 4 mins break split when I tried at the beginning. So taking it slow. I encourage everyone to do zone 2 it’s the best ❤

Me eating snacks on couch with no intent of training-- “Hrm. Yea sounds about right.”

Do walking lunges for the HIIT! Stuck at college during Covid. I said I’m gonna lunge a mile. I trained for about two months doing lunges every other day. Roughly 20 to 30 mins, sets of 100-150 reps so about 40-70 reps a leg. My heart rate would be jacked to 178/180 for a min of work and a full min of rest after. It would fall back down to 120/130 and I’d go again. Got my legs crazy strong.

This actually works. I’m a boxer and i started hitting the bag hard as I could for 3 minutes. Then 5. Now I can do it for 8 minutes straight

Should also talk about what someone's goal is for increasing their VO2 max. As a mostly 400m runner, I need both speed and some aerobic capability. Having a high VO2 max is nice, but I train for what my primary event is which would be different then a marathon runner. And just a quick trick to automatically increase your VO2 max rating, lose weight. As long as your peak oxygen intake stays the same, dividing by a lower weight means a higher #. My current rating is 4215mm/75kg = 55. If I lost 5kg, it would be 4215/70kg = 59. BTW I'm a 63 year old Master Athlete which is why my VO2 max is so high. I still am getting into better shape, my goal next year is to hit 60 as a rating.

Perfectly sums it up in 30 seconds

This works! I’m a runner and my VO2 max on my Apple Watch went from being stagnant in the 56-58 range, to skyrocketing to 63.6 in only 6 weeks! What I do: I race every weekend. Usually something between a 5K and a half marathon. I’ll do about 3 recovery runs per week between 4-6 miles. Then here is what I believe has been the biggest difference maker, is once or twice a week I will do a VO2 max focused workout on the treadmill. Sometimes I will do a steep incline and pace that I can only hold for 5-9 minutes, stop and rest a few minutes, then repeat 2 or 3 times. Other times I will max out the treadmill at 12 mph, 0% incline until I feel like I need to slam the stop button. I’ll get off, walk around a few minutes, then get back on the treadmill and do it again 2-3 more times. Interested in seeing how much longer my VO2 max will continue to rise before plateauing. My last half marathon yesterday, not only did I PR but I ran my fastest 10K during the 2nd half of it as well. Like I said, VO2 max training works!

What I noticed with my own experience is that my VO2Max would increase steadily when I incorporate 1-2 sprint in my daily 10k Run, and it would come down after my Sunday half-marathon+ long run.

THIS IS THE KINDA TRAINING THAT LENDS ITS SELF TO BIKE RIDING EASILY BECAUSE MOST FO THE TIME YOU CAN KEEP YOUR MOVEMENTS UP REALLY GOOD BUT THEN EVERY SO OFTEN YOU CAN GO HAR AND PEDDLE AS HARD AS YOU CAN

This is a great framework to follow, thanks for posting!

He loves his little terms. Explain it so people can understand it.

I do HIIT resistance training(dumbbells/nautilus) and treadmill speed walking with about 10 % of that being jogging, and 10 % sprinting. ALL my training is at minimum, level 2 cardio. And I always hit peak BPM several times every session. I basically never go below level 2, unless I'm warming up, or occasionally in between resistance training sets. I go to full exhaustion on all sets, using 15 second rest intervals. If I don't feel I can maintain that level of intensity. I stay home. However, I average 5 workouts per week, 1000+ active minutes per week, and a marathon/ultramarathon every 6 weeks. Both my RHR, and Vo2max are 53. Which is athletic/elite for my age of 66. I think too many people rely on trainers, or others to develop an effective routine. If we are honest with ourselves, we are the best judges of what needs to be done, and the effort needed to accomplish it. If any senior citizen out there, can better my results. I'd like to know how they did it. I'm always looking for a better process. Thanks to this man, Huberman, Goggins, Cavaliere, Galpin, Willink, and others for sharing their knowledge, and inspiration.

This is perfect, thank you Tim. I was going to jot this down as notes from the 'Epic' full interview, but this short has done it for me 👍

This might work as a beginner but as you train a bit you will need more load on higher intensity workouts. Specially if have limited time. Zone 2 helps on builds and aerobic base on recovery days or days where you are focusing in other training.

Very helpful. Thank you

Tried 3min intervals today. Harder than resistance training with minimal rest. Different kind of stress I need I guess. Though it’s not pleasant to do it at all😂

I do 4 days of moderate cardio (idk if it's zone 2 specifically but I can hold a conversation while doing it, I'm sweating but I'm not struggling. Then 2 days a week I do max heart rate. I hit the heavy bag do burpees then I run sprints on the treadmill. I also life heavy things 5 days a week in long intervals.

Fantastic summary of the most important factor to living longer in 60 seconds. Perfect

I did the 4 times 4 and it works great for me. For me it is about 95% heard rate after 2-3 minutes in the first reps. In terms of breathing there comes the point we I constantly breath with maximum capacity, no lag, no rhythm, just full in full out seamless and fast. This is my VO2 max speed which I can maintain for 4-5 minutes. If I go harder I’m done in 30 seconds.

This guy is brilliant 👏 I'm using this shit all for FREE !! I owe you dinner Doc.

Appreciate the editing. Helped

Thank you

It’s a lot easier said then done ✅, finding that range you can maintain is extremely difficult to do properly… plus u can vary from day to day greatly

So many scientists with a limited understanding of VO2 max…any swim coach will tell you that intervals much much shorter than 3 minutes are optimal for maximizing VO2 max because it leads to lower lactate production which allows your VO2 max to go high

Great ideas !

3-8 minutes seems pretty long. Most other resources i see are 30-90 second intervals

It's not 80% of time, it's 80% of sessions. Otherwise, the 4x4 would mean you only did 64 mins of zone 2. Scaling up zone 2 to 15 hours a week doesn't mean you have to suddenly do 3 hours of 4x4 efforts

Hey Tim, great content as always. Quick question to the editor/about the editing. I love the editing and art style, particularly the subtitles. How do you create those subtitles?

Norwegian 4x4 look it up ive been doing it 2 weeks now. Running 4 mins run 85-95% of your HR with 3 min rest in-between 👊

thanks doc ❤❤

Zone 2 cardio as base (x3). Then 4-8minute intervals once a week

I can only breathe thru my nose about 60%, due to a deviated septum. Should I breathe through my mouth instead while exercising?

I do 3x8 intervals of 3 minutes (running up and down stairs) no zone 2 whatsoever. 2-3 times a week

How does strength training fit into cardio training? I know they are generally split up into different areas, but more often then not when I am lifting I find that my heart rate is in a high zone 2 - low zone 3. I’m curious if heart rate from lifting can be counted toward the “80 percent.”

You gotta honest with yourself and dig deep on this one....

Finaly i got it

Norwegian 4XL 💪🏽 🔥 LFG

what do the zones mean? percentage of your max heart rate?

When does someone call Bull? Do Peter and his friends joke around and say, "let's come up with something out of the blue so complex and weird they think it's profound"? Cuz this is a head trip imitating life. Get me. Tim's Bread & Butter, and endless array of make-believe "salf-improvement". For the win.

🥰…Peter.

So the bottom of the pyramid is zone 2 and the top is vo2 max but what is in the middle and what % is vo2 max? 10% vo2 max, 10% zone 3-5 and 80% zone 2?

Please interview Bryan Johnson from Blueprint.

Talk to Dr. Stacy Sims!

I just orefer the 10-12 second sprints where tob need 2 mins to do it again lmao 😂

basically sprinting

I just don’t respond to zone 2 training much. Sure I can run slower for longer with a lower heart rate but it’s never made me faster.

From the given example, can anybody tell me how much time would you spend on zone 2 before you can do the VO2 max on one particular day of the week? This is with a road bike by the way.

Tim - I do a lot of Orange Theory Fitness for this. If you're familiar with this - would the Orange Theory green and red zones is what this is?

Does anyone know if Max intensity damages the glycocalyx?

Can you PLEASE investigate & expound on paroxysmal atrial fibrillation in female athletes? I’ve had one radio frequency ablation already and the PAF / exercise-induced PAF is back🤬

My question is how to integrate lifting into that schedule? Is there a full weekly calendar? (I understand stability is just about every day)

I wonder how much heavy squats affect it.

Where can I get this test?

After one 4 minute Tabata I’m toast and I am suppose to rest and do it again? Three more times?

4x1500m 4r on the rower works well.

He is talking about Norwegian 4 by 4

what about repeats of 30-60 seconds? No good?

What is the best device to measure all this? I’ve read online that Fitbit is not accurate. Anything that is also able to measure BMI would be appreciated 😅

how about HIIT tabata method?

What if we do 3 extortion workouts a week and no cardio?

The problem most people have with doing any type of interval, may it a Tabata or 4min or 8min, is they ease into it. Do a 4min interval, but are you absolutely smashing the pedals at the very first second? If you ease into it, even a five second build up, you're wasting time. I'm of the opinion that it's better to do 2min flat out, as opposed to 4min that has a ramping up period.

❤

BJJ rounds!

All this VO2 and zone 2 stuff is confusing. What happened to simply running

Why is it called vo2MAX if it is not even that hard? An exercise you can do for 3-8 min is pretty easy…

Ive read a lot of articles on vo2 man and you don't want your rest time to be quite as long as your interval. 4 min sprint, 2-3 min rest

This is a good starting point, but the ideas that these intervals are the best way is not yet proven, there are so many variables. I personally have tried some cardio workouts that seem to work better for me than intervals- there are too many variables, the optimal workouts are still unknown.

👍👍

Try SUB/UNDER 5 minute FRAN .

I wish personal training wasnt so expensive I can’t afford it as a 23 year old

I'm way beneath this level of work. I need a "How to rebuild cardio" video

4 mins seems like a long time to maintain the max effort output hes on about. I’ve always thought something along the lines of 15 seconds max output on assault bike and 45 seconds rest x 10 rounds etc. what type of exercises is he suggesting you maintain near max effort for 4 minutes straight?

I disagree with his pyramid, VO2max is a level on the pryamid, not the height of the pryamid.

Your narrative is richly woven; similar to a book that was rich in narrative and insights. "The Hidden Empire: Inside the Private Worlds of Elite CEOs" by Author Name

I'm not understanding...why not do aerobic interval training every day of the week? Why take days off? It's not like body building where you have to rest several days before lifting the same muscles again.

just run..eat healthy..dont make it complicated

If you’ve had a prior heart attack and dealing with reduced EF, not sure this is the best strategy. I work out basically every day, but I don’t kill myself. However, I am able to get on the stairmaster for 35 minutes at a moderate fast level or unable to run for the same amount of time at the same intensity level (9 minute mile). I also do some type of lifting or anaerobic exercise prior to that cardio workout. Aside from my genetic heart issues, I have no other health problems.

The Norwegian 4/4

Norwegian 4x4

So why doesn't this guy coach any elite Olympic champion athletes?

HIIT

In a classic interval training one would make the resting time shorter than the interval time. What do we make of that?

I need to hear Peter Attia explain the biological reasoning for this 80/20 for ranges of hourly exercise in the past he only explains it in terms of his past cycling knowledge and never references studies on his claim. Rhonda, Patrick is saying if you exercise only four or five hours a week it would be better to have a higher level of intensity for most of your aerobic. I believe she’s probably more right than Peter.

I'm sorry but it just doesn't work for me . Any low intensity work just puts load on my muscles with no fitness improvements. So no matter what shape i am at I'll always start with intensity untill I get to a cert level

I don’t agree with 4 x 4 at all. We should be doing one minute intervals, two minute intervals, three minute intervals, four minute intervals, five minute intervals, six minute intervals, seven minute intervals, and eight minute intervals. These should be best done every workout day, only 10, 15 or at a maximum of 20% of our total volume of our cardio work out. And it’s best to intersperse them! Meaning, maybe do the one minute intervals at the end of the first aerobic exercise day, then do the eight minute intervals the second aerobic exercise day, then do the two minute intervals the third day, and then the seven minute intervals the fourth day and so forth. Break it up! Again, this should only be 10 to 20% maximum of our total aerobic training. And at the end of our zone 2 training. If people are not accustomed to this. They want to ease into it, both intensity-wise, and volume-wise. Mathematics.

i can only do maths for about 3 minutes. Does that count as zone 2?

Yea. I will stick to walking

Read the One Minute Workout by Martin Gibala. I have been following his recommendations and have improved my VO2 max significantly. Never went more than 12 seconds at high intensity. 3-8 minutes is not necessary.

That was not 80% of that triangle

Not a new idea at all. Dr Stephen Seiler has been preaching this for years.

Idk why but Peter Attia is so hot.

1/4 is 25 % not 20 % tho? xD

the illustration does not correspond to what Peter is saying…🤔

Why do people who care about their health keep wearing airpods... come on guys.. do some research

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A lot of people don't respond to this zone 2 stuff. They need more intensity to build vo2. Nothing fitness related is so cookie cutter.

I didn't understand this can anyone simplify

4x4 eh 🤔🧐