How to Train Your Cardiovascular Fitness | Peter Attia
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March 15, 2026
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"Harmony in Every Heartbeat
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He looks very soft for all this working out .
"My Watts are so bad now days, im not saying". I get it!😂
Great videos but i have a question that i am unable to find an answer to: 76 year old male. I had a high heart rate (180+) back in 2021. I had an ablation done and my heart rate has bottomed out and my resting heart rate is 45-47. It has never varied. I am ot lightheaded or dizzy . My oxygenation always tests at 96-97. How do i really figure out my zones, Does the heart ablation and lower resting heart rate change the basic formulas. I walk about 13,000-15,000 steps a day. I use a treadmill daily. Any advice would be greatly appreciated. Thank you in advance
someone training 20h per week is not doing 16h z2 4h v02… it's just not possible. 20 minutes of v02 3x per week is already insane and you are calling for 4x that amount.
He mentions that heart rate isn't a good way to measure what zone you're in. What is a not too expensive piece of equipment to invest in for measuring what zone I'm in?
Jiu Jitsu Brésilien 🤯
Cerveau en PLS + Vo2max ❤️🔥
How to measure if I’m doing enough Zone 2? VO2 max can be measured, what about Zone 2?
Here’s an easy role of thumb…..the less time you have to exercise the harder you need to go! Not every one has the luxury to work out 7-8h a week, many would be happy if they get 2-3h a week.
Did you ever do the Saturday Swamis ride or the Wednesday Worlds through Pendleton?
So its close to 12 hours a week. Plus Rucking, plus driving, plus shooting. It seems a lot! 🙂
Close to pro levels of athletes. Is it relevant for lifespan and regular people? 🙂
'us normal people' lol 90 mins to 2hrs 5 workouts a week, thats grounded! people can identify more with your archery than that.
Why did Attia waste his time with that interviewer? What a GOOB! Guy looks like he gets his exercise from walking from the kitchen to the sofa. Attia seemed annoyed by the guy
What is zone 2??
The Tadej quote is no longer correct. He's mopping the floor with the field after changing to a coach who doesn't emphasize zone 2 as much.
Longevity starts with consistent training and smart recovery 💜 @ProviderNow
6 days of stability training? What a waste of time. How stable does this guy need to be?
Just curious what the stability routines he does, or just general concepts?
I'm impressed with all the stability emphasis.
four time winner of the tour de france
What does he mean by doing VO2 max?
I just have 14 hrs à week so i made 4 hrs zone 2 4 hrs inter
Threshold pace is important to develop in, say, competitive running to promote lactate clearance etc. You don’t do threshold type workouts or reps anywhere close to either Vo2 max or zone 2. I think this video is a bit simplistic. What he means probably is 80% relatively easy aerobic volume, 20% quality/ specificity (which would obviously include Vo2, but also other types of sub-maximal”quality” effort). You’d be insane if you trained say 10 hours per week, and spent two of them at vo2 max.
Overcomplicated and inaccessible for most folks. I don't think he explains cardiovascular fitness very well. It doesn't need to be this complicated folks. Especially for longevity.
At 64, I do exciting surf ski downwinds. Often 45m at 4 or 5.
Tadej is a four-time winner of the TDF
How do I know what my zone 2 is for a female 60yrs?
Pyramidical approach doesn't mean just zone2 and zone5. You should fill the pyramid with all zones, starting from the bottom zone1 for health and sporting benefits. Zone2 and zone5 is a shortcut and we all know that shortcuts in training doesn't work.
A very inefficient program schedule.
I am currently a 56 year-old extremely active person that works full-time as a beach attendant rental agent I average 15,000 steps barefoot on the beach per day and between 1000 and 1500 weighted carries using kettle bells, beach equipment, freeway discs, etc. because I have adopted a nasal breathing protocol 90% of the time basically unless I’m talking or doing something extremely physically strenuous I find it very difficult to be able to do the 80% Zone2 aspect of your 8020 protocol, suggested here because I am so cardiovascularly adjusted. I do a basketball drill that I invented called hustle that involves losing points every time you miss a shot then it hits the ground or goes outside the three-point line or goes out of bounds with the object being to get to 100 or 200 points as rapidly as you can I’ve done this all my life and I’ve only recently through AI investigation discovered that it’s effectively an HIIT workout and if I do it for an hour typically 35 to 45 minutes of that time is in zone four or zone five pushing my max VO2 when you say 80%/20% do you take into consideration when people like myself that have extreme high volume of movementDoes it still need to be 8020 to serve this purpose? I’m assuming that I’m not going to get an answer to this video post, but if somebody that reads, this can help educate me I would be very curious because frankly, artificial intelligence isn’t quite sure how to answer that question because I am in statistical outlier according to its Analysis.
If you only have a couple hours a week you may as well only do HIIT. Theres no point in doing 30 mins zone 2. Zone 2 is meant for doing hours of work.
What is zone2
I do heavy HIIT training forcing adaptations. Poga does plenty of zone 4-5 efforts in his training and races.
I have one doctor saying VO2 max is critical and I have another doctor saying long term intense exercise can lead to life threatening cardiac arrhythmias… who do I believe?
There is no way to do 100% VO2 max for 3-4 minutes.
80% if my cardio is vo2 max and 20% is zone 2 .
He put archery before his kids lol
What about rest days? I noticed your schedule is jammed packed esp. Sunday, that must be a fatiguing way to end Sunday.
Thanks for the video. I'm a cyclist. So does 20% of volume mean time? or mileage?
This could have been explained with one screenshot of a week mapped out on screen 😂
Is it alright to use different modalities in zone 2 for the same workout? For example – 20 minutes of stairmaster 20 minutes of rowing 20 minutes of treadmill?
I felt so flattered hearing this during my daily 1h zone 2 in the rowing machine
Didn't Pog actually change trainers in the past two years, leaning more on structured rides across multiple zones, not so much the 80/20 bifurcated training?
Instead of posting what appears to be an old video clip, Peter could have addressed the criticisms of focusing on zone 2 by regular people that have appeared in the literature and other podcasts lately. Surely he must have heard of them, as Rhonda Patrick, whom he interviewed recently, has talked about this a lot. Training several hours a day as an elite athlete is totally different from training a few hours a week, which is at best what most people do. The 80%/20% split between zone 2 and intense cardio, regardless of whether it is a 20 minute or a 5 hour workout, makes very little intuitive sense and appears to have little backing in the literature. This is just anecdotal but after following Attia's recommendations for a year and switching from intense uphill running to running slowly uphill in zone 2 80% of my time, I went from top 1% VO2max for my age to just 10%. Do not follow Attia's recommendation on this topic until he addresses the published criticisms of his approach.
This is not relatable.