How to train your cardiovascular fitness | Peter Attia

Summary

To develop cardiovascular fitness, focus on maximizing the area of a triangle with the base as zone two and the peak as VO2 max. The rule of thumb is to allocate 80% of training volume to zone two and 20% to VO2 max. Tadej Pogačar, a top cyclist, follows this approach. The training pyramid includes strength training, stability training, zone two sessions, and VO2 max workouts.

Highlights
[00:00] 🏋️‍♂️ To maximize cardiovascular fitness, aim to maximize the area of a triangle with zone two as the base and VO2 max as the peak.
[04:00] 🚴‍♂️ Tadej Pogačar, a top cyclist, dedicates 80-90% of his training to zone two.
[08:30] 📊 The training pyramid includes strength training, stability training, zone two sessions, and VO2 max workouts.
[13:00] ⏰ Spread out zone two workouts if possible, with a minimum of 30 minutes per session.
[15:45] 🚴‍♂️ VO2 max training can be done on various modalities such as biking, running, rowing, and stair climbing.
[19:00] 💪 Prioritize multiple reps in zone two before VO2 max workouts to build endurance.
[23:30] 🔄 Positive split VO2 max workouts by starting at a manageable intensity and gradually increasing effort over the duration.
Key Insights
💡 The 80-20 rule (80% zone two, 20% VO2 max) is applicable to both normal people and elite athletes like Tadej Pogačar.
💡 Balancing time commitments with cardio training is crucial. Adjust the training volume based on personal constraints.
💡 Zone two training should be done at a steady state, while VO2 max workouts involve intense intervals lasting 3 to 8 minutes.
💡 Modalities for zone two training include swimming, running, cycling (in suitable locations), and using treadmills or rowing machines.
💡 VO2 max workouts can be tailored based on individual fitness levels and preferences, using intervals or high-intensity exercises.
💡 Heart rate is a less accurate measure of zone two training compared to lactate or RPE (rate of perceived exertion).
💡 The timing and structure of training sessions can be customized based on personal goals, time availability, and fitness level.