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ummm, yeah. So difficult to believe? I became aware of Vo2 thanks to him, Norwegian 4x4 research came out and Patrick was talking about it. I don't get it, why so surprised? What does it matter. anyway?

@@becomingresilientwithJustin Not difficult to believe, just surprised - I think PA discussed doing 4x4 even with Inigo in the famous z2 interviews, where Inigo says he does some HIIT at the end of z2. But yea, I've listened to 2 hour podcasts and realized at the end I missed 150 minutes.

@@lowbarbillcraig3689 y'know I didn't mention that I actually stopped listening to him (well, almost all podcasts like this) a while ago, so I may have missed all of that. You know, I just reached a "science-based" podcast saturation between him, Rhonda, Huberman, and a few others. Just tuned outta that for a while and just asked "what can I do?" Hence the scatterbrained cardio attempts and less than scientific approach. Just tryin to find what works for me. Maybe its just me, I dunno, do you get to that point where you wanna delete all podcasts? What cardio do you find successful for you?

@Hi-ov5nj AMEN! I hope you weren't talking about some of my comments (I have to assume you are, and therefore will try and commit to making my comments as constructive as possible) but I'm hoping you are talking about some of the other comments here. Thank you for the comment and happy you enjoyed the video! I should be collabing with WOD Science for the follow up to this, so should be decent! www.youtube.com/@wod-science

@@becomingresilientwithJustin Haha Not talking about your comments, don't worry! Sounds cool! I'll make sure to check it out!

@ZajkiVlog I hear that. I have been trying to rather develop a non-sports specific cardio ability. Also I think there is a time budget variable that I contend with to get enough of that time. So many good comments like yours have opened my eyes to sooo much. Thanks for the comment

@TripsonBudget holy cow that's incredible. Congratulations! A 40min 10K is no joke! Good luck with that

@cafetero7778 😂 your comment is initially hilarious until I thought about the mind that thinks this. Yes, youtube is full of sensationalism and the title of the video is sensational. welcome to youtube. But no, my channel at the time of replying to you is too small to get money from youtube (you need 3000 watch hours and 500 subs. Go look at my subscriber count, you'll see i make $0 at the moment). To address the second part of your comment about "proven", I'm happy to concede if you show me data, but the HR zones can't even be agreed on by definition! So no, zone 2 isn't a thing. And I wasn't contending that in the video, I just shared my journey and how I found a cardio style I enjoyed. If you like zone 2, do it. I don't. I don't agree with doing it, and no there isn't data to suggest for a non-sports person that doing vast amounts of zone is worthwhile. Sports specific, sure! But just for health? Nope. Unless you count walking. Share the data if you disagree.

That is awesome! @hnmotorider242 super great work!

@highlanderthegreat my apologies for not replying sooner, I thought I got notifications for all comments, but this flew under the radar. I'll absolutely check out Arthur, thanks for the recommendation. This is brilliant and totally contextualizes training to the individual which is always something I love!

I mean I'm open to that, the questions are: 1 - how do you define zone 2 (many comments here talking about this), 2 - how would you know that 70 mins is the time that shows benefit (how are we measuring aerobic respiration growth?)

yo! sure no problem. My garmin told me my zone 2 was like 108-128. Ish. It was a while ago but I think I remember correctly. so apart from the running, I also did weight training. Mainly cable stuff, no programs, just general stuff. No other cardio either, I ran like 2 sessions during the week and one or two long ones on the weekend (well, longer, about 60 mins of running). Now that I know my lactate threshold, I would say I was running WAAAAAYYYY too slow and way to far under my capacity. Just like weight training, if the load is too light, there will be no adaptation really. I feel like the load was way too light. Although now, I'm doing 3x30mins per week but at greater intensities. I'll make a video about it and release it in a couple of months, but seeing some great results. Hopefully another metabolic assessment confirms the results.

yeah, I'm not sure why my vo2 max was rated as this high. I feel like I'm still such a newbie with cardio training. Just check out other comments of people ripping my ideas and training to shreds. I will also say that I'm not sure how garmin or apple get their measurements. That's why I'll get another metabolic assessment in October and make a follow up to this video. My apple watch has started rating my cardio sessions in my current program at a vo2 max of 52! We'll see if that is accurate. I will say that 90% of my training is done nowadays on an assault bike, but I'll do another garmin 5k test a week before my assessment just to get a comparable number. Also what garmin do you have? Have you ever had a metabolic assessment? Maybe you'll find that the garmin number is waaaayyyy off if those are your times!

First, let me say thank you for such a well-thought out and worded comment. I love talking about this stuff. ok, so let's talk about this. Running faster wasn't really my priority, it was a poor choice as a metric on my part. I just wanted overall fitness. So many people in the comments of this videos have mentioned how many hours of training per week and weekly distance you need to make zone 2 a success. I personally don't see it as a good trade off if I'm looking just to improve health. Funnily enough, I have found a training protocol that I'm doing now which is so similar to what you described! I will release a video on this soon once I get another assessment done. Hopefully my vo2 max has increased, otherwise it will be an embarrassing video. How does your body hold up with all that volume? Knees and ankles are ok? Congratulations on your progress and please share when you reach your goal!! good luck!!

@@becomingresilientwithJustin Thank you, Im still learning English and I appreciate your compliments. Well, to improve your VO2 max you have to do more high intensity intervals, because if you are running in zone 2 your body is not using enough oxigen to estimulate and overcompensate your VO2 max, remember that VO2 max is the maximun amount of oxigen that your body can metabolize in a certain period, and if you are at 60% of your max capacity you are not making an estimulus to improve that maximun amount. It is like weight lifting, if you do 40 reps with 5 kg you are improving your endurance, but not your strength, and if you do 8 reps with 20 kg you are improving your strength, in this case the strength is the equivalent of the VO2 max. About me, I feel better now than when I was running just 32 km(I remember that shin splits were my weakness, that is not the case right now) , and there are 3 major reasons: 1- Because I started the zone 2 training and focusing in my form(strides helps too), I have improved my technique and I run more relaxed now. Last year, without any plan or knowledge, I used to ran in zone 3 or 4 almost every time, and the days of intervals I was doing 6x800 running as fast as I could(in 2:40, like 3:20 min/km), that was very harmful. 2- I do 80% of my milleage in the treadmill(last year I was doing all of my milleage on road) 3- Im taking my time, I didn't go from 32 km to 70 in 2 weeks, it took me 10 weeks doing base training and continuous improving and I did it without pushing myself. Running every day helps a lot too, because I can distribute the effort, it is easier to run lets say 6 miles every day, and then you do 42 per week, than running 10.5 miles 4 days. In 6 weeks I will comment about my intent of 5k sub 20, and good luck to you too

Hilarious that Attia says something that doesn't correspond to wearables and schmucks like me are wondering why it doesn't work. I have applied something different in my training that I'll go into in my next video coming at the end of the year. Basically, there are no zones and only a below and above lactate threshold. I have been training like this and if I think about Attia's recommendations, well my zone 2 would be my zone 4!

Lmao they make it so confusing 🤣. I just try to do days of everything. HIIT, fun try to beat my last time days and “zone 2” days. I’m only a couple months in though. I turn 48 this year and am trying to get the v02 max and health up. I enjoy your channel though! Keep up the great work!

when I started trying to run 5ks at the beginning, I had to take breaks. My heart used to shoot sky high super fast. Pacing issue perhaps, but definitely also because of my stress response. Medical issues would definitely make things really difficult! I have a video coming out in a couple of months showing my current results from the routine I'm doing at the moment. Have seen some incredible results so far, let's see if they continue or if they are just short term adaptations.

yes it's true, those beginner gains, the higher you want to go, the more dialed in it needs to be! I may have some ideas for you when I release the follow up video to this in a couple of months. If you want these ideas earlier, check out the substack, I'll be released an audio next week

@@becomingresilientwithJustin Thank you Sir, I will definitely do.

if you believe my garmin, it was 49. I didn't do a proper assessment to determine it. I'm doing some great protocols now and will test in 3 months and share it in a video coming soon.

@@becomingresilientwithJustin I don’t get how your vo2 was that high running 30-40min 5k?

@@DM-jt4rh ¯\_(ツ)_/¯

@@DM-jt4rh I don't think it was really that high, the garmin was probably overestimating.

🤣 yeah that wasn't the point, although I do feel stupid when you put it like that. Was trying to go for a transfer effect. Not running technique, just developing raw cardio that will benefit all areas of life. Wow @MikeJones-bg9vv, now I'm gonna go cry into my coffee for a while, don't mind me

no zone 2 for me (except when I cut the grass in my yard, that is an hour and a half of zone 2). What you are talking about sounds close to what I'm currently doing. I do 2 cardio sessions per week. 1 of them I do 2:1 work to rest intervals, with HR about 130-140bpm for about 30 mins. The other day I do 1:10 work to rest intervals, sprint all out for 20s and then rest for 200s, and repeat for about 30 mins. My RHR has decreased by 6bpm in the last 2 months. I take that as a good adaptation. Check out this video for what inspired me. Maybe it'll help you? ruclips.net/video/WoGkXITrQAM/видео.html

@@becomingresilientwithJustin That is awesome info! Thank you so much for this reply!

80-20 balance is the way to go! Although I do question how effective this is specifically for vo2 max improvements. I always just wander if there is a more elegant solution

@@becomingresilientwithJustinactually in the end the vo2max value is not really detrimental for max performance. After a point, you will not increase in vo2max, but will increase in performance

Totally agree! Mixing it up keeps things interesting, but having a clear goal in mind helps us stay on track. I do think that the "optimizer" attitude sometimes means you miss out on fulfilling things that are unmeasurable in conventional ways.

SO I have a newly formed opinion on this from various sources and I think it'll be seen soon enough in many ways. VO2 max is about heart max effort (kinda like lifting heavy and maxing out a muscle). So sprinting max effort = more VO2 max focussed. WHEREAS, the endurance based is correlated because frequent lifting, sub-optimally but frequent, will still impact VO2 max. Endurance is more about the cellular metabolism and aerobic respiration so yeah, they are connected to each other (people will high Vo2 max can have good endurance and vice versa). I do think you can bring one up directly. It will also bring one up, but the workload looks different, intervals vs. long hours of jogging (check out this video for an idea of what I'm talking about) ruclips.net/video/WoGkXITrQAM/видео.html

Couple different ways. just the classic "let me wearable tell me what it is", then I also used the various formulas online, like the 220-age. And actually what I preferred was the "talk test". When I got my VO2 max tested, it turns out I was more or less in the range with all types.

Thanks for the reply! I have been using fatmax from my vo2max test. For me, that was 107BPM with an AT of 135 and vo2max of 174. I've seen a jump from 37 to 43VO2max just working in fatmax for a few months. It seems to have stalled, so now I'm looking to add anaerobic threshold training and some Vo2 4X4, but I need to go slowly, my recovery isn't great yet

yeah I hear that. some great points here Edwin. That is correct, indeed you misheard or perhaps (and this is probably the case) I wasn't clear. The first year I did the 80/20 protocol. approximately 4 hours per week. After that I was doing between 15km-20km per week for the second year. So I fail under your parameters. So here is my retort. 1 - if you are insulted by what I say, let me say you may consider yourself an exception to balancing all these things, not the rule. 2 - This DID NOT include my strength and mobility training. This was purely cardio. I dedicate 5 hours a week to strength and mobility currently. Do you also do this? As for the rest of it. It is all about finding what works for you, not making up rules. You seem to have found what works for you, kudos. So what advice can you offer people here beyond "do more"? Where can people improve? p.s. I don't believe in the "undo smoking" sentiment. There is no 'undoing' of anything.

@@becomingresilientwithJustin sorry, I wasn't saying I was insulted. Merely hyperbole to emphasise a point. From your tone it's clear I upset you and I'm sorry for that. If you want to get better cardio results, 20km a week is barely enough to maintain what gains you've made. And your results bear that out. No one said you have to train a certain way or do certain things. But if you want to improve your aerobic fitness, you need to train at a level that does that. It's the same as eating your maintenance calories and complaining about not losing/gaining weight. Only you set your goal to gain/lose/maintain. My point is only, to use an equivalency, if you said you wanted to lose weight, but you kept eating daily deep dish pizza and a tub of ice cream, people might wonder why you're surprised you got the results you got. As for me, I'm currently running 100km a week and spent family time stretching or I'll throw around a few dumbells in front of the tv. I'm happy with where I'm at, and making gains to be where I want. I don't always train at this level. If I'm just doing maintenance I go for a few runs a week like you did. Nothing at all wrong with that.

@@edwin5419 nah man, no insult taken here. apologies if my tone was strong. you sound like you have it balanced. ultimately, I have found that when we say "cardio results", I'm not interested anymore with running long distances at a certain pace. I just want health for the long term. So to respond to your point about deep dish and wanted to lose weight, I'm really looking at 2 metrics: vo2 max and resting heart rate. And feeling capable too. 3 metrics. Getting them all met with my current training (which is also inspired by science) So i feel great. 100km a week?!?! You definitely are not the normal average Joe out there. well done sir!

@@becomingresilientwithJustin good to hear you're making progress to your goals. Keep fighting the good fight.

nope. My accent is not normal for where I come from. I have traveled a lot and I now live in the US

You got it, watching it now

@@becomingresilientwithJustin nice, thanks! I'm actually nearing the end of my 6 month experiment now, and you can see my most recent report here: www.youtube.com/@ANGUS-HAS-TIME Aside from improved vo2 max, I also have slightly better production skillz now I think 😂 I've totally changed my strategy to be focussed on FTP for the last 8 weeks (since cycling performance goals are my main focus), so I'm doing much more structured intervals alongside endurance stuff. Will be sharing my 6 month test results soon... Love your channel, so thanks for replying!

@@ANGUS-HAS-TIME it was a great video and I saw in that your time and vo2 max increased a lot but the FTP was a little better. Will check this one out too. Amen, when you do the thing more frequently, you naturally skill up

There's another test called the Rockport Walking Test - less demanding than the Cooper Test.

@@evanhadkins5532 awesome, thank you. will check these out!

@@becomingresilientwithJustin hope it's useful

You underestimate my stupidity sir! :D nah, I have an issue with out-thinking a plan of action, so I decided to just do something for a year and see what happens. I know the video is a little scatter brained, I did the 80/20 method and just wanted to try see what would happen. Thanks to this experience, and the comments to this video, I'm more into HIIT and the Norwegian stuff than ever. What have you found?

@@becomingresilientwithJustin Ha that’s great. Well you tried everything, and I find everything is good. Much like weightlifting, mixing it up bears the best results, it’s just a matter proportion and limits. I’m older, ex competitive middle distance runner, and I do believe a change in priorities has been very helpful. A ton of Zone 2, but definitely lots of balance mobility lifting etc and 4x4 Zone 5 at least once a week. Scheduled to appear at age 70 soon and never felt better or more fit. Great luck to you!

Done

Yoooo, I think the biggest issue here is to relate healthy cardio to people who aren't bought into cardio. What is the "gateway drug" to get started? 100km a week? That isn't something a lot of people can do, just based on time commits. Let alone discussing energy or passion. What would be the beginning for people to get hooked on cardio in your opinion?

@@becomingresilientwithJustin nice to hear back from you. 1st step is slowly building volume or time per week to a decent ish level. 60km a wk needs to be the minimum to really see the 80/20 style running with zone2 focus start to really flourish. Most people can find 30min 2x a day thats 8hrs a wk with a longrun on the Sunday early while the family sleeps etc. Beauty of accruing volume is the advantage of the 'Tanda Predictor'. The volume & pace you run in your 8wk lead up the marathon can predict it extremely accurately. Anyway, happy running. Cheers

Maybe I'll start running when my family is asleep, so they won't see me struggling! ;)

lol, I would agree in theory, but based on some of the pro's in these comments, I would say the cost-benefit for slow runs is 8-10 hours a week/ 100-120kms a week for 3 years to see adaptations, or else you seem to wasting time. That sounds like a bad idea. What recommendations would you make for people getting started?

@@becomingresilientwithJustin "sounds like a bad idea"...really? if you say you're interested in optimizing for healthspan, is this a bad idea?

@@esgee3829 If optimizing my healthspan is the only goal, then now, but everything for a price my friend, and all things in harmony, what good is healthspan with no friends nor meaning? you get the idea, not just a simple matter of singular goals and no harmonizing. I must confess I am more swayed into doing more cardio after this video. I suppose the trick is finding enjoyable cardio

@@becomingresilientwithJustin What do you mean by wasting time? Like if Pogacar's coach had said "You will win the TdF in 2020" and he says "Nah I must win it in 2017...forget it"? And if your stated goal is longevity then that's going to take decades isn't it? By definition. You want to live longer this year? How can you do that? You'll live for about a year this year whether you run or not, unless you die this year. If you want to run to extend your life well you won't get the results for a long time - how can you be wasting your time? Time to waste is your stated goal. Plus, if you didn't do any exercise for those 3 years you think your performance would be the same? If not, then the exercise works doesn't it? You can't expect to just improve and improve, otherwise we'd all be running faster than Usain bolt eventually. Maybe you're as fast as you'll ever be, but you can certainly be slower.

@michael1, I think I understand you, I'll try to formulate my response, let me know if I am off the mark and misunderstood you. "wasting time" is very vague, I agree so let me define what my goals are. IF I want to be superhuman, then all other goals are put to the side to focus on a singular outcome (let's say in this case VO2 max, but equally we could say sports specific performance). My core value is harmony. By singularly focusing on vo2 max, strength training, flexibility training, language learning, spending time with friends and family, training my dogs, etc. all now get less time. So in order to accommodate my goals, I look at my budgets of time, energy and money to see what I have to dedicate to my goals. According to experts in this video's comments section, I am not spending enough time and energy to see a result. Fair enough, but my budget, or perhaps my willingness, to sacrifice other areas of my life, does not afford me to dedicate more time to it. IF studies are to be believed, there is arguably more evidence that optimal body composition does more for longevity than an elite vo2 max. I'm happy with incremental changes at the moment, and my overarching value of longevity expresses itself in more than just cardio. I don't drink, smoke, I get my gut microbiome tested annually, I eat whole foods and try to eat a variety of 50 different plant foods a week. I prioritize sleep, my resting heart rate, respiration rate and HRV all indicate I'm moving in a positive direction physically, so I don't see the trade-off of throwing more of my time, energy, money budgets at it. For now. I must say that other aspect of all of this is that I HATED cardio on the bike, so I forced it. Whereas the assault bike, I really enjoy, so I am naturally doing more sessions. I think this could grow with more enjoyment and more results being evident. Ok, I think I have addressed your question? Let me know if I totally missed the mark. What are your thoughts?

@humarnitarkamkd, you are right, this video is not advice, it is my journey and my exploration, and it definitely ain't for runners, read the comments. I ain't claiming i am the authority. I also have apologized for not being clear on EXACTLY wtf I used as protocols (coz I don't care about being exact like that, that isn't the point, the point is finding what works for you) this video was about longevity and what I wanted was a higher vo2 max. Which isn't universal across all sports. I built it up with the assault bike. I never claimed to run 5km in 20 mins, don't be a troll and say that crap. I used the 80/20 method. I researched Maffetone, Chris Hinshaw, experimented with Threshold training, and eventually settled on assault bike training coz of the low impact on my knees. Norwegian 4x4 protocol was what I preferred but yeah 1:1 ratio for sprinting. Vo2 max tested in the 50s, can't run 5km in 20 mins and don't care to. Find what you prefer and stick to it. And the next time you wanna troll, get your facts straight man.