Peter Attia's 80% Zone 2, 20% VO2 Max Training Protocol (and the optimal VO2 max interval length)

Title: How to Implement Peter Attia's 80% Zone 2, 20% VO2 Max Training Protocol

Step 1: Understand Metabolic Flexibility

• Metabolic flexibility is the ability to shift between using glucose and fatty acids as substrates for energy production.
• High-level endurance athletes like Cross-Country skiers, distance runners, and cyclists are known to be the most metabolically flexible individuals.
• They have high V2 Max levels and can efficiently utilize both glucose and fatty acids for energy production.

Step 2: Importance of Zone 2 Training

• Zone 2 training is crucial for expanding the capacity of mitochondria to meet increasing energy demands.
• Spend 80% of cardio training time in Zone 2 to enhance metabolic flexibility and improve mitochondrial function.

Step 3: Incorporating VO2 Max Training

• Allocate 20% of cardio training volume to VO2 Max training, which involves high-intensity intervals.
• VO2 Max training stimulates mitochondrial biogenesis and enhances the ability to utilize glucose for energy production.
• Optimal interval length for VO2 Max training is between 3 to 8 minutes with a 1:1 rest to recovery ratio.

Step 4: Building a Training Pyramid

• Visualize your training as a pyramid, with Zone 2 efficiency forming the base and VO2 Max representing the peak.
• Aim for a balanced approach with a broad base (Zone 2 training) and a high peak (VO2 Max training) to maximize metabolic flexibility and performance.

Step 5: Implementing Training Protocol

• Start by determining the total training time you are willing to commit to.
• Allocate 80% of the time to Zone 2 training and 20% to VO2 Max intervals.
• Use power meters for cycling to track performance and aim for 4 watts per kilogram while keeping lactate levels below 2 mmol.

Step 6: Fine-Tuning VO2 Max Training

• Focus on intervals lasting between 3 to 8 minutes for optimal VO2 Max development.
• Avoid pushing too hard during intervals to find the sweet spot where you can sustain effort without fatiguing too quickly.
• Balance intensity and duration to maximize the benefits of VO2 Max training.

By following these steps and understanding the principles behind Peter Attia's training protocol, you can enhance your metabolic flexibility, improve mitochondrial function, and optimize your performance in endurance activities.