How to train your cardiovascular fitness | Peter Attia
Peter Attia MD
13 min, 1 sec
The video discusses strategies for improving cardiorespiratory fitness using an 80/20 training rule and the speaker's personal workout routine.
Summary
- The speaker uses a triangle analogy to explain the balance between base endurance (zone two) and peak performance (VO2 max).
- An 80/20 training rule is recommended for both average and elite athletes, with 80% low intensity and 20% high intensity training.
- The speaker shares his past and current fitness routines, emphasizing the importance of consistency over workout length.
- Zone two training is considered crucial for mitochondrial efficiency, with steady state exercise preferred over fluctuating intensities.
- VO2 max workouts are described, with the speaker favoring intervals of 3-8 minutes of high intensity followed by equivalent rest.
Chapter 1
The speaker introduces the concept of maximizing the area of a triangle to describe achieving a balance in cardiorespiratory training.
- Equates the base of the triangle to zone two endurance and the peak to VO2 max.
- Explains the goal is to maximize the area of the triangle, which means a balance of both width (endurance) and height (peak performance).
Chapter 2
The speaker discusses the 80/20 training rule, applicable to both average individuals and top athletes.
- 80% of training should be low intensity (zone two) and 20% should be high intensity (VO2 max).
- Elite athletes may even follow a 90/10 rule, spending more time on low intensity training.
Chapter 3
The speaker shares insights into his personal training routine, schedule constraints, and the importance of balancing training with life commitments.
- Describes a wish to dedicate more time to cardio but acknowledges current life obligations.
- Mentions previously being able to dedicate 14-20 hours a week to cardio and missing that level of fitness.
- Adjusts his current routine to a realistic four to five hours a week for dedicated cardio.
Chapter 4
The speaker explains how he breaks up his zone two training throughout the week.
- Allocates zone two training into four weekly sessions: Tuesday, Thursday, Saturday, and Sunday.
- Emphasizes spreading out training sessions rather than concentrating them into one day.
Chapter 5
The speaker provides a detailed breakdown of his weekly training routine including strength, stability, and cardio sessions.
- Mondays focus on lower body strength and stability for 90 minutes to two hours.
- Tuesdays and Thursdays are for zone two training followed by an hour of stability.
- Wednesdays repeat the upper body routine, while Saturdays add a morning zone two session.
- Sundays combine zone two and VO2 max training.
Chapter 6
The speaker discusses the specifics of conducting VO2 max and zone two workouts, including the ideal intensity and duration.
- Prefers to do VO2 max workouts on a hill for about a mile, alternating between hard ascents and easy descents.
- Zone two workouts usually start with a 10-minute ramp-up on a bike or treadmill.
- VO2 max workouts typically consist of 3-8 minute intervals with equivalent rest periods.
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