Zone 2 Cardio Protocol (Maffetone/Attia Method)

What is Zone 2 Cardio Protocol (Maffetone/Attia Method)?

A structured cardiovascular training program focused on building your aerobic base by exercising exclusively in heart rate Zone 2 (roughly 60-70% of max heart rate, or where you can still hold a conversation but with some effort). Popularized by Dr. Peter Attia and based on Dr. Phil Maffetone's research, this protocol improves mitochondrial density, fat oxidation, and cardiovascular health without the injury risk or cortisol burden of high-intensity training. It's the single most impactful exercise modality for longevity.

Is there evidence for it?

How do you do Zone 2 Cardio Protocol (Maffetone/Attia Method)?

1. 1.Calculate your Zone 2 heart rate range: use the Maffetone formula (180 minus your age) as a ceiling, or 60-70% of your tested max heart rate
2. 2.Wear a chest strap heart rate monitor (wrist monitors are less accurate) during every Zone 2 session
3. 3.Perform 3-4 sessions per week of 45-60 minutes each: walking, cycling, rowing, or easy jogging — whatever keeps your heart rate in Zone 2
4. 4.If your heart rate drifts above Zone 2, slow down immediately — ego is the enemy here; go as slow as needed to stay in the zone
5. 5.Track aerobic progress monthly: over time, your pace at the same heart rate will increase, indicating improved mitochondrial efficiency

How long does it take?

3-4 hours/week (3-4 sessions of 45-60 min).

Is it hard to start?

easy.

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