How to train your cardiovascular fitness | Peter Attia

About this Video

• Video Title: How to train your cardiovascular fitness | Peter Attia
• Channel: Peter Attia MD
• Speakers: Peter Attia MD
• Duration: 13:01

Introduction

This video details Peter Attia's approach to cardiovascular fitness training. He focuses on optimizing the balance between Zone 2 training (steady-state endurance) and VO2 max training (high-intensity intervals) for maximizing cardiovascular fitness, regardless of the individual's fitness level. He outlines his personal weekly training schedule as an example.

Key Takeaways

• 80/20 Rule: The optimal balance for cardiovascular training is approximately 80% Zone 2 and 20% VO2 max, even for elite athletes.
• Zone 2 Training: This involves steady-state exercise (at least 30-45 minutes), best spread across multiple days. Suitable modalities include treadmill walking/running, swimming, cycling, rowing, and stair climbing. Heart rate alone is not a reliable indicator; rate of perceived exertion (RPE) is better.
• VO2 Max Training: This involves high-intensity interval training (HIIT), typically 3-8 minute intervals, with a focus on maintaining intensity for the duration of the interval. Modalities include treadmill running, cycling, rowing, stair climbing, and even burpees (though potentially less ideal for those less fit). The key is reaching a point of discomfort in the final minute.
• Weekly Training Schedule Example: Attia provides a sample weekly schedule incorporating strength training (Monday and Friday), Zone 2 cardio (Tuesday, Thursday, Saturday, and Sunday), and VO2 max training (Sunday).
• Importance of Duration: Focusing on total time spent in Zone 2 is more beneficial than short bursts. Intermittent Zone 2 within a longer workout is less effective than consistent, dedicated Zone 2 sessions.