Zone 2 Cardio Training

Overview

Zone 2 training is a cornerstone of Peter Attia's exercise philosophy. It involves maintaining a heart rate at 60-70% of maximum, where you can still hold a conversation but feel you're working. This intensity optimizes fat oxidation and mitochondrial biogenesis without excessive stress on the body.

How to Follow This Protocol

1. 1

   Step 1: Calculate Your Zone 2 Heart Rate

   Estimate your maximum heart rate (220 - age) and calculate 60-70% of that number. For a 40-year-old: max HR = 180, Zone 2 = 108-126 bpm.

   5 minutes
2. 2

   Step 2: Choose Your Activity

   Select a steady-state cardio activity: cycling, walking on an incline, rowing, or swimming. Avoid activities with high variability like team sports.

   Note: Cycling and incline walking are easiest to maintain steady HR
3. 3

   Step 3: Perform 45-60 Minute Sessions

   Maintain your Zone 2 heart rate for the entire session. You should be able to hold a conversation but feel like you're working.

   45-60 minutes
4. 4

   Step 4: Train 3-4 Times Per Week

   Consistency is key. Aim for at least 3 hours of Zone 2 training per week, ideally 4 hours spread across 3-4 sessions.

   Note: Can be combined with 1-2 high-intensity sessions weekly