Zone 2 + Zone 5 Exercise Framework

What is Zone 2 + Zone 5 Exercise Framework?

Peter Attia's complete weekly exercise framework for longevity combines four pillars: stability (daily), strength (3x/week), Zone 2 aerobic (4x/week, 3-4 hours total), and Zone 5 anaerobic (1x/week, 30 min). Zone 2 is 60-70% max heart rate — you can barely hold a conversation. This is not an either/or: both zones are essential, and most people spend too much time in zone 3-4 (too hard to build mitochondria, too easy to build VO2 max).

Is there evidence for it?

How do you do Zone 2 + Zone 5 Exercise Framework?

1. 1.Zone 2: 4 sessions of 45-60 minutes at 60-70% max heart rate (nose-breathing pace, barely conversational); cycling, walking uphill, or easy jogging
2. 2.Zone 5: 1 session of 30 minutes using 4x4 intervals (4 min at 90-95% max effort, 4 min recovery, 4-6 rounds)
3. 3.Strength: 3 sessions of 45-60 minutes focused on compound lifts — deadlift, squat, overhead press, rows
4. 4.Stability: 5-10 minutes before every session — dead bugs, breathing drills, carries
5. 5.Sample week: Mon (lower strength + stability), Tue (Zone 2), Wed (upper strength + stability), Thu (Zone 2), Fri (lower strength), Sat (Zone 2 + Zone 5), Sun (upper strength + Zone 2)

How long does it take?

8-10 hours/week total across all four pillars.

Is it hard to start?

hard.

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