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Peter Attia Zone 2 Cardio Protocol

fitness · medium · 45-60 minutes, 3-4x per week

What is Peter Attia Zone 2 Cardio Protocol?

The single most important exercise modality for longevity according to Attia: sustained cardio at the intensity where you can barely hold a conversation. Builds mitochondrial density, metabolic flexibility, and cardiac output. Zone 2 = life insurance.

Is there evidence for it?

EVIDENCEstrong

How do you do Peter Attia Zone 2 Cardio Protocol?

  1. 1.Find your Zone 2: exercise at an intensity where you can speak in short sentences but NOT sing. If you can chat easily, go harder. If you can't talk, back off
  2. 2.Do 3-4 sessions per week, 45-60 minutes each. Walking uphill, cycling, rowing, swimming all work
  3. 3.Use a heart rate monitor: Zone 2 is roughly 60-70% of max HR (for most people: 120-150 BPM depending on age and fitness)
  4. 4.The key is consistency over months and years, not intensity. 4x45min is better than 2x90min
  5. 5.Track improvement: same pace at lower heart rate, or same heart rate at faster pace. Both indicate growing mitochondrial capacity

How long does it take?

45-60 minutes, 3-4x per week.

Is it hard to start?

medium.

Source: Dr. Peter Attia (Outlive), Iñigo San-Millán (mitochondrial research, coached Tadej Pogačar)
fitness · longevity · health · energy · performance
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