This is what Zone 2 training looks like

This is what Zone 2 training looks like | Peter Attia

Рет қаралды 773,136

6 ай бұрын

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free): bit.ly/4arS7Mb
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).
--------
About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: peterattiamd.com
Connect with Peter on:
Facebook: bit.ly/PeterAttiaMDFB
Twitter: bit.ly/PeterAttiaMDTW
Instagram: bit.ly/PeterAttiaMDIG
Subscribe to The Drive:
Apple Podcast: bit.ly/TheDriveApplePodcasts
Overcast: bit.ly/TheDriveOvercast
Spotify: bit.ly/TheDriveSpotify
Google Podcasts: bit.ly/TheDriveGoogle
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: peterattiamd.com/terms-of-use/

Пікірлер: 1 400

@PeterAttiaMD 6 ай бұрын

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_ 6 ай бұрын

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 6 ай бұрын

I knew I recognized that colour and sponsor combo somewhere

@osint6372 6 ай бұрын

ZONE 2 Training is important but HIIT is more important.

@johnhogue9402 6 ай бұрын

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

@stoplookingformyname3721 6 ай бұрын

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

@rawrss 6 ай бұрын

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

@AR-qn9mq 6 ай бұрын

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

@idkanaccountname 6 ай бұрын

^ 😂

@aprilburmester 6 ай бұрын

😂😂

@dontbugme7362 6 ай бұрын

Were you wearing the hat?

@jozefwoo8079 6 ай бұрын

@@dontbugme7362😂

@rjvsmb 6 ай бұрын

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

@oogabubchub 6 ай бұрын

It's an Ayrton Senna homage

@rjvsmb 6 ай бұрын

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

@csn583 6 ай бұрын

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 6 ай бұрын

Those sponsorships though

@CAIrondad 6 ай бұрын

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

@michaellopez-lq5fn 6 ай бұрын

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

@stevochang 6 ай бұрын

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 6 ай бұрын

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

@JD-ks8ug 6 ай бұрын

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 6 ай бұрын

@@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 5 ай бұрын

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

@lindabarnes7959 10 күн бұрын

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 🎉

@oldecodger4522 6 ай бұрын

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

@stevethea5250 2 ай бұрын

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

@JackFou Ай бұрын

@@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.

@supracurious 6 ай бұрын

👏🏽👏🏽👏🏽👏🏽 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.

@Evnflw1 6 ай бұрын

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

@scotthansen2873 6 ай бұрын

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

@KerryRosenhagen 5 ай бұрын

EXACTLY my reaction. SO HELPFUL!

@mohanapte 6 ай бұрын

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

@jameschaves5723 3 ай бұрын

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.

@joebeman8000 6 ай бұрын

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

@KerryRosenhagen 5 ай бұрын

💯

@osiriswills6749 6 ай бұрын

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

@moonaxolotl1794 6 ай бұрын

Best video on Zone 2. Thanks Dr. Attia

@BangkoKickflip 6 ай бұрын

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 2 ай бұрын

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

@silasrobertshaw8122 6 ай бұрын

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

@garyfmnz 6 ай бұрын

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 5 ай бұрын

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

@RiseNShine681 6 ай бұрын

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 5 ай бұрын

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

@RiseNShine681 4 ай бұрын

@@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).

@TuckerLoosbrock 6 ай бұрын

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

@mangoman62 5 ай бұрын

Thank you, Peter, for your guidance and clarity.

@carolinemaynard8283 6 ай бұрын

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 6 ай бұрын

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 6 ай бұрын

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 6 ай бұрын

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!

@TheColorofQuantum 5 ай бұрын

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

@adrianlammers1229 3 ай бұрын

What changes have you noticed since doing this?

@YG-kk4ey 5 ай бұрын

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

@glenbarrett795 5 ай бұрын

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

@Nicksonian 4 ай бұрын

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?

@sshealy0318 6 ай бұрын

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 5 ай бұрын

so what was your 'aha" moment?

@NoBakwas 5 ай бұрын

@@tvsa7bruh

@MrQwertypoiuyty 6 ай бұрын

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

@richardmahoney3667 6 ай бұрын

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.

@moesha1094 6 ай бұрын

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 5 ай бұрын

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 2 ай бұрын

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.

@timothykelly1992 Ай бұрын

The modt useful illustration for zone 2 I have seen.

@megantong9691 2 ай бұрын

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 !

@ajya462 6 ай бұрын

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

@user-yo1op7tu4p 6 ай бұрын

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

@RonSwansonIsMyGod 6 ай бұрын

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

@csn583 6 ай бұрын

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 6 ай бұрын

@@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 6 ай бұрын

@@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.

@1971MariaC 6 ай бұрын

Marlboro? Not part of the longevity plan. 😂

@cooldragon919 2 ай бұрын

😂😂😂

@Budge3000 6 ай бұрын

Thank you Attia Team! This is gold!!

@omariwest9068 6 ай бұрын

thanks so much peter. I listened to you dscribe this in one of your podcasts last year. but this really brings it home! love it!

@user-rh3js7ik2m 6 ай бұрын

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 5 ай бұрын

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

@philipk4475 5 ай бұрын

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

@RobbieZe 4 ай бұрын

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. :)

@BillWoardman1 6 ай бұрын

The new Marlboro man!

@betsywestbrook7169 6 ай бұрын

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

@matthewgenereux6269 5 ай бұрын

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

@hcm2221 6 ай бұрын

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

@baldyhardnut260 6 ай бұрын

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

@jesseshields6237 6 ай бұрын

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 6 ай бұрын

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

@janstone2365 6 ай бұрын

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

@jesseshields6237 6 ай бұрын

@@SebastianBea1 right, I’m 70kg

@richiejames928 6 ай бұрын

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.

@Lsalada 6 ай бұрын

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

@jonnyref3475 6 ай бұрын

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

@kwalex6882 5 ай бұрын

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 5 ай бұрын

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 5 ай бұрын

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

@xandfis 5 ай бұрын

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

@Kevin.Simons 6 ай бұрын

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

@fabiovieira4515 6 ай бұрын

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

@Tuca46 29 күн бұрын

@@fabiovieira4515he even named his son ayrton

@JS-xn3dq 6 ай бұрын

That’s a GREAT audio/visual of Z2. Thanks! 🙏

@ALittleBoxOfMemoriesStowmarket 24 күн бұрын

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.

@mottohorn 5 ай бұрын

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

@user-kx1lz8xz1m 3 ай бұрын

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

@cracked229 3 ай бұрын

Exactly. He is riding tempo/low threshold.

@hopkinsfamily1891 22 күн бұрын

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 21 күн бұрын

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 😮

@lisanewcombe168 6 ай бұрын

I’ve been waiting for this. Thank you!

@charlesmulhern3349 6 ай бұрын

Bro, you’re the best. Always enlightening. Great breakdown and demo. Thank you. 🤜

@SeeYouUpTheRoad 6 ай бұрын

Hello Peter thank you for taking the time to put up a Zone 2 video! What are your recommendations on Lactate meters for the home? I'm not just an ultra cyclist I'm also a coach and want to use a Lactate meter with the cyclists I coach. Regarding the cycling cap: I've known you to be Senna fan for years. I remember seeing your IG posts going to Imola :-) that must have been an emotional visit for you.

@treycaldwell4118 6 ай бұрын

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

@fasdiablo 5 ай бұрын

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

@WillKlein 5 ай бұрын

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 5 ай бұрын

@@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 5 ай бұрын

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 4 ай бұрын

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.

@lotfibouhedjeur 6 ай бұрын

Demonstration, yes! I've been looking for this for weeks.

@bigprocrastinator 6 ай бұрын

Keeping a tally of all your apparel referencing F1! That aside, thank you, doc. Your videos are a true help to those who want to be effective and realistic about their health. Happy holidays to you and yours

@mramazingtroy 6 ай бұрын

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 6 ай бұрын

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.

@dankspain 6 ай бұрын

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 6 ай бұрын

Yeah. Green zone, before orange.

@dankspain 6 ай бұрын

@@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 6 ай бұрын

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 6 ай бұрын

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 6 ай бұрын

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?

@capeflattery6179 5 ай бұрын

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.

@Xeitrn 6 ай бұрын

Thank You Dr. Attia.

@richiejames928 6 ай бұрын

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.

@user-rl3ef4ju9k 6 ай бұрын

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

@TryThinkingAboutIt Ай бұрын

Simple easy to understand, direct. Excellent

@djones2857 6 ай бұрын

Thank you. Short and sweet. Perfect!

@HN-er2km 6 ай бұрын

Thanks Peter for showing us how it’s done. Perfect.

@robertbarton932 6 ай бұрын

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 6 ай бұрын

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

@OfficeAutomatedcom 6 ай бұрын

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 6 ай бұрын

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

@mikevaldez7684 6 ай бұрын

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

@XxxxTxTxxxX 6 ай бұрын

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.

@LASoundCrafter 6 ай бұрын

I gain zone 2 by rowing - uses everything: legs, arms, back. Set resistance, rows per minute and little impact on knees that cycling seem to impact in me.

@ugomarsolais 6 ай бұрын

I don't jog because my knees are too much impacted. True that rowing is much easier on the knees, but cycling is also known for not impacting the knees. But your knees can hurt if your bike position isn't adapted to your body and posture. A good bike fit helps a lot.

@aquamarine99911 6 ай бұрын

I prefer a good (Sole) elliptical, to distribute the pain among all four limbs. Biking above Zone 1 is too hard on my thighs.

@renee3148 6 ай бұрын

@aquamarine99911 yes I love my elliptical for these sessions...

@renee3148 6 ай бұрын

How long do your rowing sessions go for?? I can sit on a bike, elliptical, walk, for 1-2hrs, give me my rower or ski erg, 3 minutes and I'm bored and yes, it's freaking hard. I guessi dnt know how to take it 'easy and steady' with it..

@csn583 6 ай бұрын

Peter mentioned on a podcast that it can be hard to maintain Z2 on an erg (rower) if you're not experienced. As it is so full-body it can be a lot of form to focus on, while also balancing stroke rate with how hard you pull. Definitely lower the damper down quite low so there's more glide between strokes and you can maintain a lower-power steady state. I always find them set to 7-10 because people think that's just the difficulty setting and they want to look/feel tough.

@songwritersvillage4538 6 ай бұрын

Thanks for demonstrating this, it’s helpful 👍

@FougaFlyer 6 ай бұрын

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

@user-wo9jj6ii6t 6 ай бұрын

wow, 230 watts in zone 2 is pretty impressive.

@Ximme 6 ай бұрын

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

@mikevaldez7684 6 ай бұрын

@@Ximme500watts for over an hour! Easily 🙋🙏

@csn583 6 ай бұрын

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

@adriennecunningham2254 6 ай бұрын

Watt's per kg ??

@scottheitmanmarinesurvey3557 6 ай бұрын

yeah pretty good

@hadd5106 6 ай бұрын

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 6 ай бұрын

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.

@hellonblades 6 ай бұрын

Thanks for sharing this with us all!!!

@successforyouandyourwholef7559 5 сағат бұрын

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

@JOHNWAYNE1920 6 ай бұрын

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

@GoatSakrifyce 6 ай бұрын

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

@chaostherie 6 ай бұрын

Zone 2 training with a Marlboro logo 😂

@paulmcalister9377 5 ай бұрын

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

@CCitis 5 ай бұрын

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

@fannyingabout 6 ай бұрын

I guess I'm wrong but to me this is not what I consider zone 2 but more like zone 3 and potentially pushing towards threshold/tempo. Zone 2 is usually described as being able to hold a comfortable conversation but he is not able to do that here.

@user-yo1op7tu4p 6 ай бұрын

Agree.

@Frostbiker 6 ай бұрын

Attia actually measures his lactate at the end of each session. That is the golden standard for establishing your zone 2 accurately.

@mikevaldez7684 6 ай бұрын

@fannyingabout, it is lactate threshold! Specifically lactate 2......but he has renamed it "zone 2", which is ridiculous. He's just trying to make a name for himself

@mikevaldez7684 6 ай бұрын

@@Frostbikerwhatever Frostbite 😁🙋

@JTPerfomance 6 ай бұрын

In a 6 or 7 zone model, he is definitely in zone 3. At 210 W for 4 h my heartrate / power decoupling is under 5 %, then I am in zone 2, when the decoupling rises, you drift out of zone 2, you burn to much glucose and build more lactate. I have 2 mml lactate at 300 w, but that is already zone 3.

@PersonalHappiness 6 ай бұрын

Can someone please give Peter a new 🧢 as a Christmas present? 😂 Can we agree that smoking, vaping etc. got no place on longevity & healthspan journey?

@medsidney 6 ай бұрын

This is Ayrton Senna's (f1 Brazilian racer) helmet

@user-yo1op7tu4p 6 ай бұрын

⁠⁠⁠@@medsidneySenna accepting to promote smoking is horrible but it’s downright dreadful for Peter to wear his hat and promote a smoking brand by proxy.

@vettefiend221 6 ай бұрын

@@user-yo1op7tu4p Oh, good grief. Nobody is going to go out and start smoking because he is wearing this hat.

@ArcoZakus 6 ай бұрын

Maybe he just wanted to boost the value of this video for ad revenue sharing by generating more comments? Seems to be working.

@medsidney 3 ай бұрын

@@user-yo1op7tu4p Senna died in 94. McLaren accepted promote smoking, not Senna. Smoking was very common in 90s.

@JoaoLopes-gi4kw 6 ай бұрын

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

@ruledbyvenus1859 6 ай бұрын

Wonderful for us visual learners. Thank you. 💛

@mecarr 6 ай бұрын

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.

@earltebockhorst1698 6 ай бұрын

Thanks. I did the Lab Lactate test but this is really good way to check as I get more fit.

@anthonydellorusso9554 5 ай бұрын

Great, simple, informative video - thanks, Doc!!!! 👍

@KerryRosenhagen 5 ай бұрын

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).

@RedRose07091966 Ай бұрын

I needed this example. Thank you!!

@markmonroe7330 6 ай бұрын

Excellent presentation. Thank you.

@richiejames928 6 ай бұрын

Also these are good power numbers Peter. your in great shape. I’m up in zone 4 when I’m pushing over 230watts.

@tanyawalker1673 2 ай бұрын

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!!!

@blacksheep4266 6 ай бұрын

That was incredibly helpful. Thank you.

@FRENCHDRAINMAN 6 ай бұрын

Thank you for sharing

@off-the-record6613 6 ай бұрын

Wow…thank you Peter, very helpful for us who have a photographic memory .

@johannes-sebastiankremer1459 6 ай бұрын

Thanks for the short vid peter. Greetings from vienna

@MrChatmoon 6 ай бұрын

Excellent.Thank you for your videos!

@cybergrail Ай бұрын

Simple, clear and helpful thank you

@chinmak 6 ай бұрын

Thanks for explaining that I really appreciate it👍 Happy holidays and best wishes to you and your family in 2024!

@jm2145 6 ай бұрын

Thank you Peter, this is helpful. The middle to end seems more breathless than I would expect zone 2 to be, but perhaps i have been bordering on zone 1. I thought that if sentences were completely cut off mid way, that might be too much, but just being cut off at the very end of a sentence would be ideal. I'll have to try my lactate meter for my running. I did it for my indoor cycling like you do at your suggestion, but haven't tried it for treadmill running quite yet because I so rarely run on the treadmill, but this definitely beckons a measured session. Thanks for helping us all re-calibrate our zone 2s!

@pcwildcat 4 ай бұрын

Seems like he's in zone 3 here.

@jtrade6401 6 ай бұрын

This works well to give me a realistic idea of zone 2....Thx

@starlitshadows 6 ай бұрын

I was looking for something like this when I watched your interviews with Inigo a year ago. GCN had one with Si guessing his zone 2 while on a ride. But this is needed for people using the talk test. I use a combo of heartrate and this. I wasn't good at using this alone, I was riding around at tempo or higher all year. Got a decent feel for it now. Really glad you posted this though. I was suprised there weren't more examples on KZfaq. Next interview with Inigo while on the trainers 😂