How to train your cardiovascular fitness | Peter Attia

Step-by-Step Tutorial: Training Your Cardiovascular Fitness

1. Understanding the Concept of Cardiovascular Fitness:

• Cardiovascular fitness can be visualized using a triangle analogy, with a base representing Zone Two training and a peak representing VO2 max training.
• The goal is to maximize the area under the triangle, focusing on 80% of volume in Zone Two and 20% in VO2 max training.

2. Allocating Training Time:

• Determine the amount of time you can dedicate to cardio training each week.
• Aim for 80% of your time in Zone Two training and 20% in VO2 max training.

3. Zone Two Training:

• Divide your cardio workouts into four sessions per week (e.g., Tuesday, Thursday, Saturday, Sunday).
• Aim for 30-60 minutes per session of Zone Two training, focusing on steady-state activities.

4. VO2 Max Training:

• Include VO2 max training in your routine, such as on Saturdays.
• Precede VO2 max sessions with a sufficient warm-up or Zone Two training to prepare your body.

5. Modality Options for Zone Two Training:

• Consider steady-state activities like swimming, running, cycling, rowing, brisk walking, or using a treadmill or stair climber.

6. Modality Options for VO2 Max Training:

• Utilize activities that elevate your heart rate significantly, such as biking, running, stair climbing, or rowing, for intervals of 3-8 minutes.

7. Structuring VO2 Max Workouts:

• Experiment with intervals like 4 minutes on, 4 minutes off, or 1 minute on, 2 minutes off at high intensity.
• Adjust the intensity during the interval based on perceived effort or power output to challenge yourself effectively.

8. Monitoring Progress:

• Focus on maintaining the appropriate intensity throughout VO2 max workouts to push your limits and improve cardiovascular fitness.

By following these steps and balancing Zone Two and VO2 max training effectively, you can enhance your cardiovascular fitness and overall endurance levels. Remember to adjust the duration and intensity of your workouts based on your fitness level and goals.