Zone 2 Cardio and VO2 Max Training

Zone 2 Cardio and VO2 Max Training

Recommended Frequency:

Every week on Sunday

Comprehensive Cardio Routine: Zone 2 and VO2 Max Training
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Zone 2 Cardio Session

Zone 2 Cardio Session

8:00 AM
60m

A steady-state cardio session performed at Zone 2 intensity to improve aerobic capacity and fat burning efficiency, following Peter Attia's recommendations.

Choose from 5 Options
Stationary Bike (preferred) ,
Treadmill ,
Swimming (if proficient) ,
Stair Climber ,
Rowing Machine (if proficient)
Simple Task

Warm-up

Timed Activities - 10m

Zone 2 Steady State

Timed Activities - 45m

Cool-down

Timed Activities - 5m
VO2 Max Interval Training

VO2 Max Interval Training

10:00 AM
40m

A high-intensity interval training session designed to improve VO2 Max and overall cardiovascular fitness, following Peter Attia's precise protocol.

Choose from 3 Options
Outdoor Hill (preferred, if available) ,
Stationary Bike ,
Stair Climber
Simple Task
Simple Task

Warm-up

Timed Activities - 5m

VO2 Max Interval

Timed Activities - 4m

Recovery

Timed Activities - 4m

Cool-down

Timed Activities - 5m
What You'll Get
  • 💪
    Improved Aerobic Capacity
    Zone 2 training enhances the body's ability to utilize oxygen efficiently during exercise.
  • 💪
    Enhanced Fat Burning
    Steady-state cardio in Zone 2 optimizes the body's ability to use fat as a fuel source.
  • ⚡
    Increased Mitochondrial Efficiency
    Regular Zone 2 training improves the function and efficiency of mitochondria, the powerhouses of your cells.
  • 💪
    Increased VO2 Max
    High-intensity intervals push your cardiovascular system to its limits, improving your body's maximum oxygen uptake capacity.
  • 💪
    Enhanced Recovery Ability
    VO2 Max training improves your body's ability to recover quickly between high-intensity efforts.
  • ⚡
    Improved Anaerobic Capacity
    These intense intervals enhance your body's ability to perform at high intensities for longer periods.
What you need to get started
As recommended by the creator

What do I need to start this routine?

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