Summary How to train your cardiovascular fitness | Peter Attia - YouTube (Youtube) youtu.be
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One Line
This text suggests improving cardiovascular fitness through zone 2 and V 2 Max training, with a recommended ratio of 80% and 20% respectively.
Slides
Slide Presentation (8 slides)
Key Points
- The goal of developing cardio respiratory fitness is to maximize the area of a triangle, with the base being zone 2 and the peak being V2 Max.
- The recommended training volume for cardio respiratory fitness is roughly 80% in zone 2 and 20% in V2 Max.
- Even the best athletes, like professional cyclist Tad Bog, spend 80-90% of their training in zone 2.
- The training schedule for cardio respiratory fitness includes 4-5 hours per week, with 80% of the time spent in zone 2 and 20% in V2 Max.
- Zone 2 workouts should be spread out over multiple days, with a minimum of 30 minutes per session.
- Modalities for zone 2 training include swimming, running, cycling, treadmill, rowing machine, and stair climber.
- V2 Max training can be done on various modalities, such as biking, running, stair climber, and rowing machine, with intervals lasting 3-8 minutes.
Summaries
19 word summary
Improve cardiovascular fitness by focusing on zone 2 and V 2 Max training, with 80% and 20% ratios respectively.
101 word summary
To develop cardiovascular fitness, focus on zone 2 and V 2 Max. The recommended training ratio is 80% zone 2 and 20% V 2 Max. Aim for 4 to 5 hours per week, with 80% in zone 2 and 20% in V 2 Max. Zone 2 training should consist of four workouts lasting at least 30 minutes each. Suitable modalities include swimming, running, cycling, treadmill use, rowing, or stair climbing. V 2 Max training involves intervals of 3 to 8 minutes, gradually increasing intensity. Positive splitting should not exceed a 10% difference between halves. Follow these guidelines to improve cardiovascular fitness.
156 word summary
Developing cardiovascular fitness is about maximizing the area of a triangle, with zone 2 and V 2 Max as its base and peak, respectively. The recommended training ratio is 80% zone 2 and 20% V 2 Max for both ordinary and elite athletes. To determine cardio training time, consider available time and commitments. Aim for 4 to 5 hours per week, with 80% in zone 2 and 20% in V 2 Max. Zone 2 training can be divided into four workouts spread throughout the week, lasting at least 30 minutes each. Suitable modalities include swimming, running, cycling, treadmill use, rowing, or stair climbing. V 2 Max training involves activities that elevate heart rate and induce fatigue. Intervals of 3 to 8 minutes are recommended, starting slightly below maximum effort and gradually increasing intensity. Positive splitting is common but should not exceed a 10% difference between halves. By following these guidelines, individuals can effectively improve cardiovascular fitness.
427 word summary
Developing cardiovascular fitness involves maximizing the area of a triangle, with the base representing zone 2 and the peak representing V 2 Max. The general rule of thumb for training is to allocate approximately 80% of volume to zone 2 and 20% to V 2 Max. This ratio applies to both ordinary athletes and elite athletes, as demonstrated by the training regimen of top cyclist Tad Bog.
To determine the amount of time to dedicate to cardio training, one must consider their available time and commitments. While it may not be possible to train for 10 hours a week like in the past, individuals can still aim for 4 to 5 hours of dedicated cardio training per week. Of this time, 80% should be spent in zone 2 and 20% in V 2 Max.
Zone 2 training can be divided into four workouts a week, typically on Tuesday, Thursday, Saturday, and Sunday. It is recommended to spread out zone 2 sessions rather than doing them all in one day, with a minimum duration of 30 minutes per session. Suitable modalities for zone 2 training include swimming, running, cycling (preferably on a steady surface), using a treadmill, rowing (for efficient individuals), or using a stair climber.
V 2 Max training can be done on various modalities that elevate heart rate and induce fatigue. This can include biking (outdoor or stationary), running, using a stair climber, or even intense activities like jumping (if sustained for at least 3 minutes). Ideal intervals for V 2 Max training are between 3 to 8 minutes, with popular methods being 4 minutes on and 4 minutes off or 3 minutes on and 3 minutes off. It is crucial to find the right intensity for these intervals through practice and experience.
When engaging in V 2 Max training, it is advised not to start at maximum effort in the first minute, as this may lead to exhaustion before completing the desired interval. Instead, it is recommended to start slightly below maximum effort and gradually increase intensity, reaching a highly uncomfortable level by the end of the interval. Positive splitting, where more work is done in the first half of the interval, is common but should not exceed a 10% difference between halves.
In summary, training cardiovascular fitness involves dedicating the majority of training time to zone 2, with a smaller portion allocated to V 2 Max. The specific breakdown of training sessions and modalities can vary based on individual circumstances and preferences. By following these guidelines, individuals can effectively improve their cardiovascular fitness levels.
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Page title: How to train your cardiovascular fitness | Peter Attia - YouTube
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