High Intensity & Zone 5 Training - Peter Attia https://peterattiamd.com/category/exercise/high-intensity-zone-5-training/ Fri, 07 Mar 2025 23:47:10 +0000 en-US hourly 1 https://peterattiamd.com/wp-content/uploads/2023/04/cropped-apple-icon-32x32.png High Intensity & Zone 5 Training - Peter Attia https://peterattiamd.com/category/exercise/high-intensity-zone-5-training/ 32 32 #331 ‒ Optimizing endurance performance: metrics, nutrition, lactate, and more insights from elite performers | Olav Aleksander Bu (Pt. 2) https://peterattiamd.com/olavaleksanderbu2/ Mon, 13 Jan 2025 05:15:00 +0000 https://peterattiamd.com/?p=31776 “Sometimes it makes it more universally easy to understand if we think of what kind of sport we do as a function of intensity and duration.” —Olav Aleksander Bu

The post #331 ‒ Optimizing endurance performance: metrics, nutrition, lactate, and more insights from elite performers | Olav Aleksander Bu (Pt. 2) appeared first on Peter Attia.

]]> High-intensity interval training and cognitive function in older adults: promising but limited findings https://peterattiamd.com/hiit-and-cognitive-function/ Sat, 28 Sep 2024 11:00:56 +0000 https://peterattiamd.com/?p=26590 A new study indicates that HIIT may help delay or even reverse age-related declines in memory and learning, but this exercise modality remains just one aspect of a well-balanced regimen.

The post High-intensity interval training and cognitive function in older adults: promising but limited findings appeared first on Peter Attia.

]]> Could plasma protein levels be a surrogate for VO2 max testing as a measure of cardiorespiratory fitness? https://peterattiamd.com/proteomics-and-cardiorespiratory-fitness/ Sat, 21 Sep 2024 11:00:00 +0000 https://peterattiamd.com/?p=26198 A proteomics model may provide an alternative method for estimating risk of mortality and chronic disease

The post Could plasma protein levels be a surrogate for VO2 max testing as a measure of cardiorespiratory fitness? appeared first on Peter Attia.

]]> Is zone 5 training okay to do immediately following zone 2 training? https://peterattiamd.com/is-zone-5-training-okay-to-do-immediately-following-zone-2-training/ Mon, 16 Sep 2024 23:42:39 +0000 https://peterattiamd.com/?p=19357 This video clip is from #201 – Deep dive back into Zone 2 with Iñigo San-Millán, Ph.D., originally released on March 28, 2022. https://youtu.be/OT91-FDmX4o  

The post Is zone 5 training okay to do immediately following zone 2 training? appeared first on Peter Attia.

]]> #312 – A masterclass in lactate: Its critical role as metabolic fuel, implications for diseases, and therapeutic potential from cancer to brain health and beyond | George A. Brooks, Ph.D. https://peterattiamd.com/georgebrooks/ https://peterattiamd.com/georgebrooks/#comments Mon, 05 Aug 2024 08:45:28 +0000 https://peterattiamd.com/?p=25578 “Lactate is not just an innocent bystander. It's a participant in the process of powering muscle, in fact, all cells.” —George Brooks

The post #312 – A masterclass in lactate: Its critical role as metabolic fuel, implications for diseases, and therapeutic potential from cancer to brain health and beyond | George A. Brooks, Ph.D. appeared first on Peter Attia.

]]> https://peterattiamd.com/georgebrooks/feed/ 1 #307 ‒ Exercise for aging people: where to begin, and how to minimize risk while maximizing potential | Peter Attia, M.D. https://peterattiamd.com/exerciseforagingpeople/ https://peterattiamd.com/exerciseforagingpeople/#comments Mon, 24 Jun 2024 08:45:27 +0000 https://peterattiamd.com/?p=25313 “The name of the game is play the game and stay in the game forever. And so we are really looking to minimize injury here and we're looking to minimize burnout.” —Peter Attia

The post #307 ‒ Exercise for aging people: where to begin, and how to minimize risk while maximizing potential | Peter Attia, M.D. appeared first on Peter Attia.

]]> https://peterattiamd.com/exerciseforagingpeople/feed/ 10 With exercise, results matter more than “time served” https://peterattiamd.com/how-much-time-should-you-spend-exercising/ https://peterattiamd.com/how-much-time-should-you-spend-exercising/#comments Sat, 04 May 2024 11:00:17 +0000 https://peterattiamd.com/?p=25076 How much time should a person spend exercising? However long it takes to see meaningful improvements in VO₂ max and strength

The post With exercise, results matter more than “time served” appeared first on Peter Attia.

]]> https://peterattiamd.com/how-much-time-should-you-spend-exercising/feed/ 1 The [almost] unbelievable effects of a high maximal aerobic capacity on all-cause mortality https://peterattiamd.com/all-things-vo2-max/ https://peterattiamd.com/all-things-vo2-max/#comments Wed, 03 Apr 2024 11:00:00 +0000 https://peterattiamd.com/?p=24864 Everything you need to know about VO2 max

The post The [almost] unbelievable effects of a high maximal aerobic capacity on all-cause mortality appeared first on Peter Attia.

]]> https://peterattiamd.com/all-things-vo2-max/feed/ 10 #294 ‒ Peak athletic performance: How to measure it and how to train for it from the coach of the most elite athletes on earth | Olav Aleksander Bu https://peterattiamd.com/olavaleksanderbu/ https://peterattiamd.com/olavaleksanderbu/#comments Mon, 18 Mar 2024 08:45:37 +0000 https://peterattiamd.com/?p=24782 Olav Aleksander Bu is an internationally renowned sports scientist acclaimed for his coaching prowess with elite athletes spanning a diverse range of sports disciplines. In this episode, Olav delves deep into the intricacies of VO2 max and its profound impact on performance. They explore the relationship between VO2 max and ATP production, energy efficiency, and…

The post #294 ‒ Peak athletic performance: How to measure it and how to train for it from the coach of the most elite athletes on earth | Olav Aleksander Bu appeared first on Peter Attia.

]]> https://peterattiamd.com/olavaleksanderbu/feed/ 3 #293 – AMA #57: High-intensity interval training: benefits, risks, protocols, and impact on longevity https://peterattiamd.com/ama57/ https://peterattiamd.com/ama57/#comments Mon, 11 Mar 2024 08:45:45 +0000 https://peterattiamd.com/?p=24745 “You want to broaden your portfolio of training.” —Peter Attia

The post #293 – AMA #57: High-intensity interval training: benefits, risks, protocols, and impact on longevity appeared first on Peter Attia.

]]> https://peterattiamd.com/ama57/feed/ 10 #285 – AMA #55: Exercise: longevity-focused training, goal setting, improving deficiencies, managing emotional stress, and more https://peterattiamd.com/ama55/ https://peterattiamd.com/ama55/#comments Mon, 15 Jan 2024 09:45:54 +0000 https://peterattiamd.com/?p=24395 “Nothing comes close to having a greater impact on the length and quality of your life than your training. And unfortunately, we can't put it in a pill. You’ve got to be able to do it. There's no biohack for it.” —Peter Attia

The post #285 – AMA #55: Exercise: longevity-focused training, goal setting, improving deficiencies, managing emotional stress, and more appeared first on Peter Attia.

]]> https://peterattiamd.com/ama55/feed/ 5 #262 – AMA #49: Heart rate recovery, strength training, rucking, kidney function, and brain health https://peterattiamd.com/ama49/ https://peterattiamd.com/ama49/#comments Mon, 17 Jul 2023 08:45:41 +0000 https://peterattiamd.com/?p=21070 “[Heart rate recovery] is one of the metrics that we should care about just as we care about VO2 max and just as we care about resting heart rate.” —Peter Attia

The post #262 – AMA #49: Heart rate recovery, strength training, rucking, kidney function, and brain health appeared first on Peter Attia.

]]> https://peterattiamd.com/ama49/feed/ 7 #261 ‒ Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength | Peter Attia, M.D. https://peterattiamd.com/training-for-the-centenarian-decathlon/ https://peterattiamd.com/training-for-the-centenarian-decathlon/#comments Mon, 10 Jul 2023 08:45:29 +0000 https://peterattiamd.com/?p=21065 “I would never want anybody to come away from this thinking, ‘I'm too old to do anything about it.’ I think as long as you're breathing, you have a chance to do something about it.” —Peter Attia

The post #261 ‒ Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength | Peter Attia, M.D. appeared first on Peter Attia.

]]> https://peterattiamd.com/training-for-the-centenarian-decathlon/feed/ 6 Cumulative time spent in “vigorous” physical activity lowers mortality risk https://peterattiamd.com/minimum-exercise-for-health/ Sat, 17 Jun 2023 11:00:03 +0000 https://peterattiamd.com/?p=20965 But the effects of frequent, sub-minute bouts of high-intensity movement have not convinced me to change my exercise routine.

The post Cumulative time spent in “vigorous” physical activity lowers mortality risk appeared first on Peter Attia.

]]> Supramaximal exercise transiently raises serum uric acid https://peterattiamd.com/supramaximal-exercise-transiently-raises-serum-uric-acid/ Sat, 06 May 2023 11:00:04 +0000 https://peterattiamd.com/?p=20782 Why exercise-related acute fluctuations in this biomarker shouldn’t be a cause for distress

The post Supramaximal exercise transiently raises serum uric acid appeared first on Peter Attia.

]]> #252 ‒ Latest insights on Alzheimer’s disease, cancer, exercise, nutrition, and fasting | Rhonda Patrick, Ph.D. https://peterattiamd.com/rhondapatrick2/ https://peterattiamd.com/rhondapatrick2/#comments Mon, 01 May 2023 08:45:03 +0000 https://peterattiamd.com/?p=20763 “My perspective has shifted as any scientist that's following data should… When new data comes out, you have to reassess things.” —Rhonda Patrick

The post #252 ‒ Latest insights on Alzheimer’s disease, cancer, exercise, nutrition, and fasting | Rhonda Patrick, Ph.D. appeared first on Peter Attia.

]]> https://peterattiamd.com/rhondapatrick2/feed/ 7 #242 – AMA #44: Peter’s historical changes in body composition with his evolving dietary, fasting, and training protocols https://peterattiamd.com/ama44/ https://peterattiamd.com/ama44/#comments Mon, 13 Feb 2023 09:45:21 +0000 https://peterattiamd.com/?p=20287 “Trends matter. You're treating what you see, but you're mindful of the trends.” —Peter Attia

The post #242 – AMA #44: Peter’s historical changes in body composition with his evolving dietary, fasting, and training protocols appeared first on Peter Attia.

]]> https://peterattiamd.com/ama44/feed/ 20 #239 ‒ The science of strength, muscle, and training for longevity | Andy Galpin, Ph.D. (PART I) https://peterattiamd.com/andygalpin/ https://peterattiamd.com/andygalpin/#comments Mon, 23 Jan 2023 09:45:35 +0000 https://peterattiamd.com/?p=20181 “The atrophy of fast-twitch fibers is almost exclusively the problem with aging and muscle.” —Andy Galpin

The post #239 ‒ The science of strength, muscle, and training for longevity | Andy Galpin, Ph.D. (PART I) appeared first on Peter Attia.

]]> https://peterattiamd.com/andygalpin/feed/ 6 #223 – AMA #39: The Centenarian Decathlon, zone 2, VO2 max, and more https://peterattiamd.com/ama39/ https://peterattiamd.com/ama39/#comments Mon, 19 Sep 2022 08:45:58 +0000 https://peterattiamd.com/?p=18806 “Time, intensity, and specificity are going to be necessary components to give you the optionality to be able to be as physically active as possible when you're in the final decade of your life.” —Peter Attia

The post #223 – AMA #39: The Centenarian Decathlon, zone 2, VO2 max, and more appeared first on Peter Attia.

]]> https://peterattiamd.com/ama39/feed/ 11 #217 ‒ Exercise, VO2 max, and longevity | Mike Joyner, M.D. https://peterattiamd.com/mikejoyner/ https://peterattiamd.com/mikejoyner/#comments Mon, 08 Aug 2022 08:45:19 +0000 https://peterattiamd.com/?p=18563 “The idea is to live a long time and then die quickly with minimal disability." —Mike Joyner

The post #217 ‒ Exercise, VO2 max, and longevity | Mike Joyner, M.D. appeared first on Peter Attia.

]]> https://peterattiamd.com/mikejoyner/feed/ 6 How does VO2 max correlate with longevity? https://peterattiamd.com/how-does-vo2-max-correlate-with-longevity/ Tue, 17 May 2022 14:00:18 +0000 https://peterattiamd.com/?p=18057 This video clip is from episode #176 – AMA #27: The importance of muscle mass, strength, and cardiorespiratory fitness for longevity, originally released on September 20, 2021. If you’re a subscriber, you can listen to this full episode on your private RSS feed or on our website at the AMA #27 show notes page. If you are…

The post How does VO2 max correlate with longevity? appeared first on Peter Attia.

]]> How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness https://peterattiamd.com/high-intensity-training-zone-5-to-increase-vo2-max/ Tue, 17 May 2022 00:02:30 +0000 https://peterattiamd.com/?p=18054 This video clip is from episode #201 – Deep dive back into Zone 2 with Iñigo San-Millán, Ph.D. (Pt. 2), originally released on March 28, 2022.

The post How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness appeared first on Peter Attia.

]]> The difference between maximum aerobic capacity and efficiency https://peterattiamd.com/why-a-higher-vo2-max-isnt-always-better/ Mon, 16 May 2022 23:43:08 +0000 https://peterattiamd.com/?p=18056 This video clip is from #151 – Alex Hutchinson, Ph.D.: Translating the science of endurance and extreme human performance, originally released on March 1, 2021.

The post The difference between maximum aerobic capacity and efficiency appeared first on Peter Attia.

]]> Breaking down VO2 max: Definition, history, why it plateaus, and whether it really matters https://peterattiamd.com/breaking-down-vo2-max/ Mon, 16 May 2022 23:39:35 +0000 https://peterattiamd.com/?p=18055 This video clip is from #151 – Alex Hutchinson, Ph.D.: Translating the science of endurance and extreme human performance, originally released on March 1, 2021.

The post Breaking down VO2 max: Definition, history, why it plateaus, and whether it really matters appeared first on Peter Attia.

]]>