In this episode, we discuss: 0:00:00 - Intro 0:00:10 - The amazing potential of cyclist Tadej Pogačar 0:06:54 - Metrics for assessing athletic performance in cyclists and how that impacts race strategy 0:17:20 - The impact of performance-enhancing drugs and the potential for transparency into athletes’ data during competition 0:26:06 - Tadej Pogačar’s race strategy and mindset at the Tour de France 0:29:58 - Defining Zone 2, fat oxidation, and how they are measured 0:40:04 - Using fat and carbohydrate utilization to calculate the mitochondrial function and metabolic flexibility 0:44:30 - Lactate levels and fat oxidation as it relates to Zone 2 exercise 0:59:54 - How moderately active individuals should train to improve metabolic function and maximize mitochondrial performance 1:06:27 - Bioenergetics of the cell and what is different in elite athletes 1:19:19 - How the level of carbohydrate in the diet and ketogenic diets affects fuel utilization and power output during exercise 1:27:27 - Glutamine as a source for making glycogen-insights from studying the altered metabolism of ICU patients 1:34:27 - How exercise mobilizes glucose transporters-an important factor in diabetic patients 1:39:00 - Metrics for finding Zone 2 threshold-lactate, heart rate, and more 1:58:27 - Optimal Zone 2 training: dose, frequency, duration, and type of exercise 2:10:22 - How to incorporate high intensity training (Zone 5) to increase VO2 max and optimize fitness 2:23:25 - Compounding benefits of Zone 2 exercise and how we can improve metabolic health into old age 2:27:57 - The effects of metformin, NAD, and supplements on mitochondrial function 2:37:45 - The role of lactate and exercise in cancer 2:44:42 - How assessing metabolic parameters in long COVID patients provides insights into this disease 2:52:57 - The advantages of using cellular surrogates of metabolism instead of VO2 max for prescribing exercise 3:02:30 - Metabolomics reveals how cellular metabolism is altered in sedentary individuals 3:08:49 - Cellular changes in the metabolism of people with diabetes and metabolic syndrome
In thirty years they haven't shown us a study demonstrating epo raises functional performance in running or cycling. Vitamins c and e consistently show decreases in performance. The limiting factor for recovery isn't hormone production, but digestion, and no study ever showed strength gains for trained athletes with steroids. Why are you dummies still worshipping pharma? Would you dope a wild dog or a cheetah and expect it to catch more prey? You look at a whale in the ocean and says "let's give it growth hormone?" Do you simply not practice introspection? You are so dumb. What if.......riders who dope ride fast in spite of, not because of......doping. The only laboratory demonstrated use of blood transfusions is for people who have lost blood, and not to increase functional performance of athletes. The blood is damaged. It's not like a squash you can store all winter . As soon as it's out of the body the cells rapidly get damaged. Hence so many strokes and sleepdeath. You guys are just dumb. I will see if you even respond to this, and acknowledge how dumb you are, or if you keep failing to practice introspection. I grew an inch taller and put on a hundred pounds in four years in my thirties. No drugs. And you so called experts worship a bunch of BS pharma.
F'ing awesome interview Peter! Right on point ☝️. I'm going to be calling you for a consult-- I started running earlier this year for the first time since high school-- I'm in my 60s & couldn't run 50 yds w/o gasping for air; now I can run for an hour or more. My resting heart rate is in the low 40 bpm & my max hr is in the mid 170s.....I want to up my game .... centenarian decathlon here I come!
Interesting discussion. Thanks for posting it. I’m going out tomorrow morning for a 1 hour zone 2 ride on my bike. Should I eat breakfast first or wait until after?
I have been training like suggested for 4 months now. Lost 4.5 kilos, resting pulse dropped from 64 to 56, 1k running time improved 13%. I love this guy! Thx man!
Zone 2 training has changed my path in the pool and I am forever grateful! The difficult part of Zone 2 training, at least for me, is slowing down the workout and monitoring the heart rate. Thank you for making this video. I appreciate you and your guest Mr. Inigo San-Millan's knowledge!
@@lemaitrethemonk I agree. It is far too easy to get too excited and go too hard! RPE! add a little higher intensity at the end of the sessions. Does not take a lot.
2:25:20 "You can make relatively quick changes in your glycolytic efficiency. You can take an untrained person with a vo2 max of 20 and you could take them to 30 in a period of months with the right amount of training. A 50% improvement in a few months. It's very difficult to see a 50% improvement in mitochondrial function in a few months. It speaks to why this level of training should be thought of in the same way that you think of accumulating wealth: which is it's day-in and day-out small compounded gains over years and years. " Powerful. I gotta get on it!
But, trust me when i say this, when you achieve small gains in mitochondrial function, it feels same as when you have gained 50% or so improvement in glycolytic efficiency. Do not measure it. Just feel it. As you start to gain or improve your mitochondrial function; you will see the transformation through the fundamentals and therefore, you can't miss it. You feel it everyday. Frequent measurements - Peter has a reason why he does it, but otherwise mostly act like a spoil sport. Just chase improvement. Do not think or target how much is been my mantra when I train athletes. Example - I don't allow my trainees to measure their weight. Because in many cases, the athlete is not losing weight but he is getting fitter at different levels. Two different and yet co-related subjects
I never comment on videos, but this podcast is life changing if you understand the biochemistry of the topic. What a great guest! They basically distilled in an hr the secrets of how to achieve an elite metabolism, increase longevity, and have an above average quality of life. The best comment of the podcast is that metabolic improvements are to be thought as accumulating wealth, a day in and day out grind for a life-time. I am very careful on who I take advice from, but for those new to Peter´s content, he is one of the very very few people worth listening.
Peter, you drive me nuts with your hogging the description of the 2 figures. You DID NOT even allow Inigo to explain HIS OWN FIGURE 1. Why bring Inigo if you give your opinions of the graph to show your knowledge. We want to HEAR INIGO!
Always trust a man who runs the headphone wires through his shirt. What a spectacular podcast. The quickest 3 hours I've ever spent and I will be re-listening to take notes. Amazing, thank you Dr. Attia and thank you Dr. San-Millán, this podcast will improve countless lives and also save others. Thank you.
@@markmetternich7629yaa i search for all of his guest appearances lol he has his own youtube channel now with just one upload fairly new its good also. Ive been combining this knowledge along with the information for the “mastering diabetes” channel and jayfieldman wellness which they reiterate a lot of the ray peat theory and man ive been transforming my health for the better i think this information may have saved my life or increased the quality of it at the very least
For folks who might be curious how my Z2 progress is going: Background: - 28 y.o. - 170 cm - started exercising 3 months ago (as in no training prior-at all, did nothing) - average diet (still) - smoker (still) 3 months ago: - 63 kg (no visible abs) - max HR 185 - 88 watts at HR 147 - 1.4 watt/kg - 45-60 min - 5 days/week Now: - 65 kg (slightly visible abs) - Max HR 19 - 140-150 watts at HR 147 - 2.3 watt/kg - 90-120 min - 6-7 days/week I know I can’t keep progressing like this forever. The results are so drastic due to non-active lifestyle before 3 months ago Will come back here if it’s ever going to reach 3 watts/kg. Will be trying my best
This is great. How's ur progress now? May i know wether you train exclusively in zone 2 every session? Or do you include weight program or high intensity session?
As a doctor AND an avid cyclist/runner, I can truly say that your knowledge and insight into sports and metabolism are unparalleled! I really learned a lot from this podcast. Thank you and keep it up!
I just signed up as a subscriber, and I am BLOWN away with the quality and quantity of content. I feel like a kid in a candy store; I don’t know where to start but I want to consume it all - immediately. ❤
Peter next time you ask a guest to present their research let them speak. I felt genuinely uncomfortable listening to your self centered summary while Dr. San-Millán's tried to share his thoughts. Other than this ego ride it was an absolute gem of a podcast.
@@laubachm11 If this is just a normal interview in your eyes, I would love it if you could link other normal interviews that I can learn from. :) To me, having listened to many, many podcasts, this goes into excellent depth from two experts.
Thank you Drs San Milan and Attia!! I’m a spin instructor and tonight’s class - first time ever - we are doing a MAF test!!! I’m so happy to have found your info on this. I used to run ultras… but I was slow slow slow. 7 years ago I went to HIIT and lifting, all fast and hard with rests all the time. Imagine my shock to find that I get pooped on a 2.5 hour easy hike - then eat like crazy the next day after years of HIIT! Now I want more balance… I want the easy peasy fat burning back! Having fun re-training my body not to work all out and wait for rest.
As a 60+, lifetime athlete and cancer specialist, I found this video absolutely fascinating and so informative. I have already mapped out the changes for my winter cycling training. I suspect that I will also be diving deeper into the rabbit hole with you two on these topics. And Iñigo thought no one would be interested in this!
@PeterAttiaMD if you do zone 2 exercise using one muscle group, e.g., the legs during cycling, are you improving the mitochondrial function of the muscle throughout your body, or just the muscles you are using to do the exercise?
I was just putting together a training schedule this morning, and you’ve convinced me to swap out one HIIT session per week for another zone 2 session. Not that it takes a lot of arm twisting for me to skip HIIT training.
I would say they are about the same difficulty unless you mean vo2 type HIIT which is horrendous! Typical HIIT is 1:3 or even 1:5 work to rest ratio which isn't so daunting. Also zone 2 IMO needs to be 2 hours+ unless you're just starting.
@@richardmiddleton7770 i tend to enjoy zone 2 rides. Outdoors I can relax a bit and take in the scenery. Or indoors I can put on a podcast and be absorbed by that for two hours. For HIIT I am doing 15 minute intervals at FTP with 8 minute breaks, and I find that it takes just about all I’ve got to get through a workout. It’s very mentally taxing as well as physically.
The latest phenom, seemingly comes out of nowhere, takes the cycling world by storm, may become "the best ever"....as a student of history, you can call me skeptical.
Thanks Peter and Inigo. Your conversation has reinforced my understanding and as an intermediate age grouper, (55-59) who's been following a predominantly Z2 TP program for around 5mths now, I'm starting to notice those small incremental improvements. I have for a great many years now believed that you can treat most things through diet, exercise and strength training. Building that Z2 base just continues to reap benefits for me. 🙏
I first admired Dr. Attia with a Ted talk years ago where he was openly sorrowful for a diabetic patient. Every day since he exhibits his intense desire to help, educate and inform humanity. This epidemic of metablic dysfunction has gotten completely out of hand and affected us all. His integrity, intellect and drive to relay knowledge is a gift. A sorely desperately needed gift.
Kicking a** on her Birthday and always making everyone better. Wishing you a very Happy, Healthy and Strong Birthday!! You are very special to all. Have an amazing day today! 🥳🎂🏋🏾♀️🩷💜🌟💛🥂❤️🎉
This (RPE) is to me is far better than heart rate which I have been using till recently. Heart rate can vary greatly on so many factors including hydration. So your zone 2 based on HR % or HRR is changing every single day. It’s far better to undershoot z2 max than to overshoot.
Its funny because I do this even as a solo rider. Im freaking talking to myself on long climbs LOL. Its hard to do monitoring on my cycling computer while Im suffering
@@IT_Farhan I agree and I like using a simple perceived effort approach for all of my riding. Zones based on heart rate and ftp are good, but one of the biggest factors that they don’t account for well enough in my experience is fatigue. My Zone 2 range varies between the beginning of a long ride and the end of it, and when I am fresh or have built up a good amount of cumulative fatigue. And of course we could make a generic adjustment to the zones, but our body already does this amazingly well and gives us this information on the fly through the predictable signals and feelings mentioned. Sometimes the simplest ways are the best ways, and the level of precision we sometimes try to achieve isn’t needed.
23:32 on having metrics on screen of the riders, Velon did this during their "Hammer" series and it was awesome - but they got clobbered by the UCI in a squabble I believe, and the Hammer series hasn't repeated the last few years - its a shame, it was a real step forwards in engagement and a fresh format in cycling, I wish they were able to bring it back - it was really novel in terms of race structure too, not just the insights in terms of metrics. Some of the race videos are still available on youtube as of today.
This is one of the reasons I watch Zwift racing. So eye-opening and inspiring to see what's going on with power, HR, W/kg etc. That and I'm a tragic nerd. Would love to see more open data around the pro pelton
One of your best episodes, Peter. Outstanding physiology information and love the deep dives regarding zone 2 training. As a cyclist, this is what makes this podcast special. Keep it coming.
I couldnt stop laughing about the fact that UAE is ran by Joxean Matxin every time Peter went down the doping road ... lol!! Iñigo had to cringe every time he even mention doping. btw, if you watched the Velon Hammer series then you saw how it is possible to do a live F1 style data graphic for the viewer to see in real time. it was an amazing series that the riders and fans loved and got killed w covid ....I wish they would go at it again. these were world tour riders racing so you could correlate what they could do to UCI would tour races. AND the put cameras on every bike.....
+ Peter Attia MD Due to this podcast I've decided to start doing zone 2 training and am really enjoying it. Coming back from a run and still feeling fresh is a pleasant change. HOWEVER...I replayed this podcast today and at 1:46:45 you say that zone 2 was 70 to 80% percent of MAX heart rate. I thought zone 2 was 60 to 70% MHR. Am I wasting my time at 60 to 70? 70 to 80 percent is what I've normally been doing in the past for an easy day run.
He said “for him”. HR is a varying guideline. Use the “conversation” metric. You can carry on a conversation, but the other person can tell you’re exercising.
You just started! Starting with a low load gives your body time to adapt to the new stimulus you're giving him. Probably doing less than Zone 2 for beginning was the best choice or you could be injured! Now your body is adapted and you still feel fresh when you get home, you can increase to Zone 2 :)
You're probably using percentage of heart rate reserve, which takes into account your resting heart rate as well. So you're correct in stating that 60-70% of your heart rate RESERVE is zone 2. They're talking percentage of max heart rate. It's an apples to oranges comparison. Keep doing what you're doing. It's correct.
Really great stuff - Thank you Peter Attia! Question about zone 5 (and zone 2). Based on PAs "Q&A, 21. apr. 2021", at 51:50): PA says he is within 2 beats of his max hr, at the end of the 1-minute hard effort! How can that be? Most people require a much longer effort, before reaching (within 2 beats of) max hr!(?) Im curious: does PA have a higher max hr than he thinks - or is he unbelievably good at increasing hr (in one minute (biking!))? If his max hr is higher than he thinks, that would suggest that we should be lower than 78-81 % of hr (in zone 2). And it looks like many people believe they should be lower than 80 % of max hr (for zone 2). Personally, Im sure about my max hr (200), and I need a lot more time and effort to reach that kind of heart rate (195-200) while running (would be even more difficult, for me, on a bike). I also suspect that my zone 2 is more likely to be between 75 and 80 % of max hr (than 78-81). I know that (% of max) hr is not the most accurate, but i found PAs statement at 51:50 to be very strange. Would love to hear him explain/elaborate. Link to episode ruclips.net/video/txLrNhv8GW0/видео.html (51:40 --> )
does fat and pyruvate compete for oxygen to form acetyl coa? is the amount of acetyl coa directly correlated to vo2max? or are you just producing more acetyl coa as you become better at fat oxidation?
How about riding breathing through your nose exclusively as a gauge for staying within Zone 2 intensity? I’ve been experimenting with this methodology sparingly but more so since watching this video. I ask because I often ride alone and so labored conversation as a guide is not an option for me.
Been running for 3 months. I’m 62 active female. Doing zone 2 3x a week tracking with Fitbit. Running cross country with my dog. Used formula to get target heart rate. Said 137 bpm. Recently finding it easy to stay at 140 for 1 hr. Still can converse. Is it normal for your 80% capacity bpm to go up based on improving fitness? Any guidelines for this? Thanks
I have a question: is everything always related to the muscles you're activating with the exercise? Let's take mitochondria, for example: am I going to stimulate them only in the muscles I'm training? Or does the whole body muscle system benefit from the exercise? And what about VO2 max: is that connected to the muscles you're training, or is it a "quality" that involves the entire body? By the way, this podcast is fantastic! I'm sharing it with everyone I know who could be interested
@Peter - thanks for great content. You talked about frequency / duration to hit 4 hours a week with 1 hour per day as the minimum duration. Is that because less than an hour is less effective / not effective? I’m asking because I’m trying to pair some zone 2 into my daily morning routine so am looking at 6-7 days at 30 mins and think that’s doable and equivalent to about 3-4 days of one hour. Any thoughts on whether that is equivalent or less effective (or even more effective) than the hour protocols? Thank you.
I'm curious if anyone can speak to the optimum intensity (as a percentage of maximal lactate steady state or functional threshold power) for training lypolytic capacity at workloads above fat max, since the really sought-after endurance gains are higher levels of fat oxidation at those workloads (i.e. subthreshold race intensities). Is the actual fat max most effective or does it not matter up to the point where fat oxidation begins to decline, or is it useful to train lypolytics beyond fat max? It is interesting to note that, up to fat max, carb utilization appears to scale proportionately, so that even at fat max one is not utilizing a higher relative amount of fat vs carb compared to start point. The only difference seems to be lypolytic volume or through-put. Is there any value to training near the crossover point between fat ox and carb ox, where the contribution is almost equal? I suppose even at that point fat is providing more of the actual energy, since a gram of fat contains twice as many calories as a gram of carbs - so maybe the energic contributions only really become equal when carb ox is 2x fat ox... From the graph of the highly trained cyclist it looks like this point is around 330 watts, or just shy of assumed threshold of 350 watts - if the carb ox peak reflects anaerobic threshold. That would be the upper end of sweet spot (88-94% of FTP), which has become a super popular training zone on the premise that it provides the most aerobic bang for your buck - but perhaps it really trains glycolytic capacity at the expense of lypolytic. I've noticed that people who train a lot in this zone see their threshold rise substantially during base training but a.) see less threshold improvement during intensity preparation, and b.) lack the fatigue resistance beyond 2-hours to produce critical efforts at the ends of races.
Ironman athlete here who went through 6 months of long covid. Was dreadful, lost everything fitness wise. Heart problems, total mitochondrial breakdown -- couldnt keep up with my 8 year old on a bike for 10 minutes. Full recovery a year later. Great episode and nice to hear you touch on the subject.
@@caleb7882 Any training and supplementation that supports mitochondrial function is the way to go so building the aerobic capacity with zone 2 training and consuming supplements such as nmn, astaxanthin, cordyceps, ginseng etc (though be careful with the nad+ precursors such as nmn and nr as pointed out around 2 hrs 30 mins into this podcast) Qi Gong / Nei Gong is also being massively slept on as building Qi and Jing directly influences the health and efficiency of energetic functioning at all levels including cellular. I have a feeling this will be the next 'Aha' revelation for modern biology actually.
@@philippwaag2173 Any training and supplementation that supports mitochondrial function is the way to go so building the aerobic capacity with zone 2 training and consuming supplements such as nmn, astaxanthin, cordyceps, ginseng etc (though be careful with the nad+ precursors such as nmn and nr as pointed out around 2 hrs 30 mins into this podcast) Qi Gong / Nei Gong is also being massively slept on as building Qi and Jing directly influences the health and efficiency of energetic functioning at all levels including cellular. I have a feeling this will be the next 'Aha' revelation for modern biology actually.
I’ve always thought “it’s all about oxygen availability.” One HUGE lightbulb that went off here is that the limiting factor for leaving zone 2 is mitochondrial function and/or efficiency. It seems that oxygen availability isn’t a major issue. Cardio respiratory fitness doesn’t seem to play a major role until zone 3+. This is a major shift in how I think about exercise. Is this right?
regarding 1:08:30 , San-Millan says producing lactate is the only way to replenish NAD. Does the glycerol phosphate shuttle not significantly replenish NAD+ in this case for some reason?
I’m listening to this when I can… started at 1:39:00 and drinking all this great information in. Interesting experiment Dr. Attia did with Propranolol. My HR was extra high today (by 10-15 bpm) doing zone 2 after a cup of coffee. Increased the duration from 45 mins to an hour. Not having a lactate meter, I felt reassured to use perceived exertion as described by Dr. Attia and Dr. San Millan. Can’t wait to listen to more. People often use the phrase life-changing for things that really aren’t. It’s no exaggeration to say this and so many other things we’ve learned from this podcast are truly life-changing and I am so thankful that Dr. Attia shares his brilliance and expertise with others so we can all have better lives.
What HR do you try to maintain.. 155 to 160 works for me getting back into this after having a lazy winter. Seems to fill the criteria of being able to hold a conversation with a slight exertion noticeable. Is it me or are the first 10 minutes the worst? 😄
@@angelapolly1 I’m 57 and my heart rate in Zone 2 can vary from about 120 to 145 depending on many factors. Mostly how fresh and recovered I am. RPE is the way to go, but checking HR is definitely informative!
h 2:36: so early retirement is the answer :-) thank you both for a fascinating episode. As an age grouper, this gives me extra ammunition to convince my group (and coach...) to emphasize Z2 over HIIT intervals!
chris froome, then ritchie porte beat lance armstrongs time on the madone. ritchie still holds the record, tadej is second! dont tell me thats not 7w/kg for 30 mins.
I'm not saying that the Peloton is completely clean nowadays. But it's impossible to compare the two times. 7wkg for 30 mins when fresh is not the same as 7wkg for 30 mins on stage 20. Climbing records, as a whole, as falling, this is due to other factors such as the tyres being way better, a modern pair of Tubeless tyres is 14w faster than a modern pair of Tubulars. What is the Wattage difference to the tyres that Lance was riding. Plus, these guys are climbing at speeds where Aerodynamics are a factor, and they are freer gains in modern times.
@Luke GJ Potter really tire and aero is your awnser. Ok sure. The bike weigh the same but the riders are on bread and water. Marginal gains explain why climbing records are getting beaten. Sure thing
I skimmed through the comments to see if anyone else asked this, but I didn't see it. When talking about the bioenergetics of cells, you both speak about the MCT1 pathway. It wasn't clear to me if this is where MCT's would be transported if you were consuming MCT oil while riding. If the MCT is converted to ATP through the Krebs cycle and blunts lactic acid. Would fueling with MCT oil increase FTP? I would like to see an experiment done where the subjects did 3 FTP tests. 1. fasted 2. fueled with glucose and 3. fueled with MCT after a fast. I'm in Fort Worth, if you need a test subject, I can come down to Austin.
I am a long time listener and admirer of Attia, and an elite competitive masters cyclist. This is a thoroughly comprehensive interview. Outstanding information!👏 Watch it repeatedly! Internalizing it! Be confident in its application! Then go do epic shit! 🚴♂️🧠
After listening through this and applying more zone 2 in my training I'm left with one question that I maybe missed; is there overlap between zone 2 and tempo when it comes to heart rate? In my riding I would say that I start to feel like I'm working at a HR around 135-140bpm but I'm still able to carry on a conversation at a much higher bpm as I get deeper into the rides. After about an hour I'm comfortable in conversation at 165 or 170. So, am I starting zone 2 too early or am I pushing into tempo later in the workout? And If i stayed in zone 2 how should I feel the next day?
Heart rate drifts, that is inevitable. I wonder if the focus should be on heart rate or power? Maintaining heart rate will couse power to drop, maintaining your power zone 2 power will make your heart rate go up. Any ideas?
I had a coach tell me years ago that it was absolutely critical when doing Z2 max fat oxidation work to avoid power outputs above that level AT ALL during the workout because once you did the metabolic energy system would move into a higher glycogen burning state and it would not reset just by lowing intensity back down below that threshold again during the same workout, that it would actually take hours to reset. I have not seen this specific aspect of this Z2 training protocol spelled out this way in other literature on the subject and I wonder if you agree?
Thanks so much for this effort. A tonne of fresh information, a tonne of learning and I will rewatch the entire video because of the great quality. I would ask about 1 more thing: how effective or helpful is creatine and caffeine in Z2 training? Should it be avoided, used sparingly, helpful in improving metabolic function, or waste of money?
I think the graphs you show at the 50 min to an hour mark show that most completely untrained people being introduced to exercise should do minimal weight training, and their whole training should revolve around distance walking for a month until they have the mitochondrial capacity to benefit from more intense training. It kills me to see totally unfit people being taught how to lift at the gym and online. Start walking, add a weight vest or loaded backpack eventually, gradually phase in some stretching sessions, try swimming once or twice a week if you can, work at it, find some inclines for your walks, get into it and grind, make gains, THEN hit the gym.
Hi Peter and Inigo, fantastic podcast thanks very much for sharing your knowledge and wisdom. You didn’t answer the question posed by Peter - is it better to workout at lactate 1.7-1.9 mm/ml or peak fat oxidation (in context of mitrochondrial health and fitness improvement) Really interested to get your views on this.
Yes Peter’s question on this wasn’t answered because they got sidetracked. Although when he first responds San-Milan seems to say ‘middle’ - that he takes the midpoint between the two? Peter later on says that max fat oxidation is the best. But it would have been good if they could have given more clarity on this as I’ve just done both tests.
Another great episode. One question I’m still unsure on is what happens when intensity drifts into the tempo (Coggan L3) zone? The TSS will be higher per unit time obviously but do the higher lactate levels actually inhibit mitochondria biogenesis? Also I’m interested to know whether Peter’s seen any impact from Rapamycin on Z2 performance?
I've listened to this episode 2x while out riding. Watched it on youtube (3rd time going through this material) while riding my new indoor trainer set up and wow, I am still learning things. One other way to think about the importance of training type 1 muscles and improving mitochondrial and metabolic health is because that is where us mortals spend most >90% of our time living life. So obviously training in this zone is critical for longevity and lifespan. Thank you so much Peter and Iñigo for this information. It has been life changing for me and I am ever grateful.
@@kapribadi awesome! Me too. Have watched, listened to it, and read the transcript so many times now, and all of what Inigo has online. He’s shared the health gold and diamonds the world needs to know!
For those after a simple heart rate measure 70% of your heart rate reserve seems to be correlate with zone 2 upper limit. Interestingly I did 30 min zone 2 treadmill/X trainer daily in Jan/Feb. Did nothing but SIT and HIIT in March and April then came back to the X Trainer and had increased my power output at lower heart rate. But been hitting up 65% of my HRR hour long sessions every other day recently, will see how the power progresses. From untrained I went from 88 watts at 140bpm to 170 watts at 140bpm (65% HRR). 56kg bw. So puts me at 3w/kg
Tadej Pogačar was recently interviewed and he said he still does and absolutely loves zone 2 training. He understands it’s unique bioenergetics advantage. He still does 5+ hours per session and any chance he can get he will go “nonstop” as long as he possibly can.
Kadenza nema veze sa zonom već otkucaji srca po minuti ..ali ako već hoćeš da učiš o biciklizmu i tijelu , te postaneš ekonomičniji i manje umoran gledaj da su ti generalno okretaji između 80-95 pri bilo kojoj zoni
@@GT-sc5sk i nema i ima, necu reci u svakoj ali u drugoj se moze biti i na 60 i na 100 obrtaja pa ako posmatramo tako a priblizimo se optimalnim obrtajima da li je bolje ili ima li razlike biti u drugoj zoni na 75-80 u poredjenju sa 90-95 recimo ?
Peter - Reportedly Jonas Vinegegard smashed Pogacar in this year's tour and rode for over 11 minutes at 7.5w per kg and before that for over 20mins over 6w per kg .on the day he put minutes into him. That exceeds what Armstrong was ever putting out..
Very interesting and lots to think about. Maybe I missed something since I was mostly listening to this audio only. But for the section on how to structure training there seemed to be an assumption that going over zone 2 hurt the adaptations zone 2 gives but only if you follow hard work with zone 2. So does this mean that for best adaptation its best to do zone 2 as much as you can and only add harder intervals after? Do higher intensities help any with this adaptation? (i.e. weekend warrior who doesn't race but wants to do long hilly and flat rides like centuries as fast as possible)
My interpretation is not that following hard efforts with zone 2 will *hurt* the adaptations, but simply that zone 2 exercise should be done *before* any hard efforts. The reasoning, at least as I understood it, is that you want to stay below your lactate production threshold (i.e. below a level where the body requires glycogen to meet energy needs) in order to get the benefits of the zone 2 training. And if the high-intensity efforts are put before the zone 2 training there would be excess lactate in the body that would be processed before the fats that are being burned when the zone 2 training is done first. In other words, intensity first won't hurt what you've done, but would hinder progress. (This may not be exactly correct, but this was my interpretation.)
Hey Peter great podcasts. Have you changed your mic? I've been noticing much more of an echo on your recent shows. Just letting you know, keep up the great content!
If 70-80% of your time on the bike is in zone 2, you're going to see great results. I recommend riding five days, 2 days with intensity (tempo, sweet spot, threshold, vo2, or sprints). It's really all about time in zone 2 though, that's where the real gains come from.
@@paulcorsetto6047 I'd actually do the calculation... you never know how your device calculates it. The best method is 65-70% of your "heart rate reserve". The formula looks like... 0.65 * (HR max - HR rest) + HR rest.
@@paulcorsetto6047 that 220 minus age formula is completely arbitrary. Don't use that! Most cyclists and runners have maxed out their heart rate at some point within the last year. Whatever that number was, use that!
The explanation of heart rate variability was very organic and i could easily relate to it.. Far better than the gap between beats.. I can only go by feeling here..
Very nice and informative interview Peter. Still not convinced you are in Z2 though 😉 And I think Inigol was too polite to challenge your definition of LT1 as 2mml/l.
How you mean, he was not in zone 2? I am also wondering how exactly define Z2 in ftp%, and that there definition of below 2 mmol lactate is more leaning to tempo en sweetspot zones in a seven zone model.
23:55 Jan Frodeno and Lionel Sanders went head-to-head in a full distance triathlon and they were showing live power, heartrate and even blood glucose on screen. I thought it was amazing to see this; even though I couldn't immediately tell how to interpret the glucose data. I would think this is very personal based on the individuals physiology. Nonetheless getting a more inside view of rider data and team communication is always a plus for the viewer.
The audion was invented by Lee de Forest in 1906. Took them six years to even figure out what they had, but then it was quickly snapped up by the radio technologists and soon by the phone company. We've had electronic amplification ever since. The transistor radio was invented in 1954, by a Japanese guy who founded a company named Sony. By the 1960s, every 90 lb-weakling on the beach had one. What happened to you? Where did you fall off the technological wagon? Or is it not the loudness of the audio that's the problem here, but the sensitivity of your biological receptors? Did you attend that Kiss concert in Ottawa on 15 July 2009 where the "music" reached a peak sound pressure level of 139 dB? This roughly equates to Drill Sergeant Leather Lung shouting at you 1" from your ear, a few days before he was diagnosed with career-ending laryngitis. Or is the problem that you bought yourself some overpriced Apple kit, and Apple has decreed that the volume control should only go from 0 to 7 to protect you from yourself, because you can't handle the satanic temptation of dialing it up to 11? Or, with more cynicism, because Apple has internally decreed that anyone who wants to experience volume levels above 7 needs to purchase overpriced concert tickets through the online Apple store? Before Apple, people had a big black knob which they controlled themselves. If your kitchen china started to walk off shelves at the other end of the house, so much the better. I was there. So there was at least one small thing about the 1970s that was actually cool. Kids these days. Buds with batteries the size of a peppercorn, and a never-ending supplications of "please Sir can I have some more?" to the powers that be, which they have created by their self-inflicted consumption habits. All my kit still has the tiny three-pin audio connector which Apple no longer sells on anything. I don't meekly ask for volume. I arrange it myself. I wasn't actually planning to wax nostalgic about the 1970s in my golden years. Mostly it sucked from stem to stern. But I sure didn't anticipate Apple coming along to drill the joy out of being your own man.
I'm one of the lucky ones hit with Long Covid. Prior to Covid infection I was a fulltime endurance athlete. I'm 11 months now and slowly getting back to exercise. I could barely walk for 4 months. But starting light bikes rides and skiing from month 5 to now. I'm planning to bike Zone 2 for 5 days a week for an hour to hopefully restore my mitochondria. At this point in the journey, activity seems to help, which supports his theory. I've seen some other endurance types recover from LC using a very slow build up in activity; it seems to take about 12-18 months for them to get back to normal activity levels.
@@Wds__99 yes, get up to 1 to 1.5 hrs of steady state zone 2, 5-6 days a week and you’ll have the best metabolic mitochondrial density/efficiency health of your life in a year or so.
Congratulations Everyone!!! I still have 4 workouts left but this will be the first series of workouts I've completed. Thanks, Sydney, for the motivation.
Cant thank you enough Peter and Inigo! That was super useful. This podcast was a true eye-opener in terms of MCT1 transporter and importance of Zone 2! Charts were also very effective in explaining start of Zone 2 when Fat oxidation ends. Thanks again.
Fascinating as I have always done intervals when I'm "fresh" at the BEGINNING and then the ride in zone 2 afterwards, to build endurance. I was told years ago that since endurance is the ability to overcome fatigue, you do the endurance training to fatigue. The benefit of the sprints or "intervals" were more effective if you can do them when "fresh." This video seems to say the opposite. I can try the intervals at the end of zone 2/endurance training and see what happens. Thanks for interviewing this doctor and presenting this information. It was really interesting.
@@cyclinginsoutherncalifornia yes, it is the opposite. Do it at the end of Z2, or a different session in the day. I find it done at the end of Z2 works incredibly well. A total reversal in paradigm fir me, but the results are undeniable
I would like to express nothing less Than my utmost gratitude for the affirmation that I was indeed headed in the right direction. When you do long z2 sessions, sometimes is so difficult not to second guess the effectiveness of your training when progress is so hard to gauge. This, has given me all the confidence I need to carry in with my regime. This, coming from a non competitive cyclist on a limited time schedule, and hence needs to make every second on the bike count
Why do you hardly ever any mention of the effects of Zone 2 on the heart and cardiovascular system? The increases in stroke volume and contractility, and expansion of the vascular network are much more important for improving aerobic fitness than lactate and mitochondria. You can have extremely efficient mitochondria and fat metabolism from just walking and strength training but still have miserable aerobic fitness and VO2 max. There is also far too much misleading information about HIIT falsely being superior for the heart. It is important but only in small doses and only when the heart and body can handle the stress. Zone 2 makes the heart chambers larger and able to pump much more blood whereas HIIT only increases how much of that blood is ejected. Please do more videos comparing the effects of Zone 2, Threshold, and HIIT on improving heart and vascular metrics as they are hugely important.
I think this guy needs to think about minimum effective dose more. If you’re a busy person, there is no way you’ll spend one hour doing zone 2 on more than one training day a week. I prefer Peter’s recommendations, 30 min 3x a week is actually achievable.
@@thepatternforms859 no. I also have to strength train and do flexibility work. If I work out 4-5x a week, I’m not spending one hour doing one thing for 4 of those sessions. Most people train for 60-90 minutes, it’s about balance.
@@bigbobabc123 most people train 60-90 mins… which means you DO have 1 hour to train the same activity… plus 30 mins to stretch. For example run for 1 hour and then stretch for 30 mins that does equal 90 mins. Plus 30 mins is a LONG stretch you really only need 5-10 mins to stretch after a run. You can do this a few days each week and still have a few days for strength training… mix up what ever days activities you want. Seriously though not having 1 hour to devote to a ride or run is unbelievable even the president can make time for a 1 hour run a few days each week. Maybe consider night running? Or early mornings?
@@thepatternforms859 I strength train 4 days a week for 45-60 minutes. I do 30 minutes of cycling on my off days 3x a week and stretch after lifting. I’m not going to spend 60 minutes doing steady state cardio 4x a week and neither are the vast majority of people. Stupid recommendations for a minimum dose
@@SonGokooou that’s why you present a maximalist and minimalist approach. Eg if you have as much time as you need follow approach x, however if you are time constrained approach y is the minimum needed to improve. This is how Peter communicates.
In this episode, we discuss:
0:00:00 - Intro
0:00:10 - The amazing potential of cyclist Tadej Pogačar
0:06:54 - Metrics for assessing athletic performance in cyclists and how that impacts race strategy
0:17:20 - The impact of performance-enhancing drugs and the potential for transparency into athletes’ data during competition
0:26:06 - Tadej Pogačar’s race strategy and mindset at the Tour de France
0:29:58 - Defining Zone 2, fat oxidation, and how they are measured
0:40:04 - Using fat and carbohydrate utilization to calculate the mitochondrial function and metabolic flexibility
0:44:30 - Lactate levels and fat oxidation as it relates to Zone 2 exercise
0:59:54 - How moderately active individuals should train to improve metabolic function and maximize mitochondrial performance
1:06:27 - Bioenergetics of the cell and what is different in elite athletes
1:19:19 - How the level of carbohydrate in the diet and ketogenic diets affects fuel utilization and power output during exercise
1:27:27 - Glutamine as a source for making glycogen-insights from studying the altered metabolism of ICU patients
1:34:27 - How exercise mobilizes glucose transporters-an important factor in diabetic patients
1:39:00 - Metrics for finding Zone 2 threshold-lactate, heart rate, and more
1:58:27 - Optimal Zone 2 training: dose, frequency, duration, and type of exercise
2:10:22 - How to incorporate high intensity training (Zone 5) to increase VO2 max and optimize fitness
2:23:25 - Compounding benefits of Zone 2 exercise and how we can improve metabolic health into old age
2:27:57 - The effects of metformin, NAD, and supplements on mitochondrial function
2:37:45 - The role of lactate and exercise in cancer
2:44:42 - How assessing metabolic parameters in long COVID patients provides insights into this disease
2:52:57 - The advantages of using cellular surrogates of metabolism instead of VO2 max for prescribing exercise
3:02:30 - Metabolomics reveals how cellular metabolism is altered in sedentary individuals
3:08:49 - Cellular changes in the metabolism of people with diabetes and metabolic syndrome
How can I get my hands on a Point of Care meter?
In thirty years they haven't shown us a study demonstrating epo raises functional performance in running or cycling. Vitamins c and e consistently show decreases in performance. The limiting factor for recovery isn't hormone production, but digestion, and no study ever showed strength gains for trained athletes with steroids. Why are you dummies still worshipping pharma? Would you dope a wild dog or a cheetah and expect it to catch more prey? You look at a whale in the ocean and says "let's give it growth hormone?" Do you simply not practice introspection? You are so dumb. What if.......riders who dope ride fast in spite of, not because of......doping. The only laboratory demonstrated use of blood transfusions is for people who have lost blood, and not to increase functional performance of athletes. The blood is damaged. It's not like a squash you can store all winter . As soon as it's out of the body the cells rapidly get damaged. Hence so many strokes and sleepdeath. You guys are just dumb. I will see if you even respond to this, and acknowledge how dumb you are, or if you keep failing to practice introspection. I grew an inch taller and put on a hundred pounds in four years in my thirties. No drugs. And you so called experts worship a bunch of BS pharma.
F'ing awesome interview Peter! Right on point ☝️.
I'm going to be calling you for a consult-- I started running earlier this year for the first time since high school-- I'm in my 60s & couldn't run 50 yds w/o gasping for air; now I can run for an hour or more. My resting heart rate is in the low 40 bpm & my max hr is in the mid 170s.....I want to up my game .... centenarian decathlon here I come!
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Interesting discussion. Thanks for posting it. I’m going out tomorrow morning for a 1 hour zone 2 ride on my bike. Should I eat breakfast first or wait until after?
I have been training like suggested for 4 months now. Lost 4.5 kilos, resting pulse dropped from 64 to 56, 1k running time improved 13%.
I love this guy! Thx man!
Thank you for your service
Hey-oh! Good for you, buddy! 😎👍🏻
I hope you've continued to improve since.
Next podcast with Iñigo must be done on a bike _while_ in Zone 2
You should listen to the whole podcast while in zone 2 (:
@@poitevinpm only if you respond to all RUclips comments while in Zone 2
It should still be easy to talk right.
With power data!!
@@Fernando-ur7vf i try to be all the time 24/7 in Zone 2
Who else is watching this while doing zone 2 on the trainer?
Guilty. 😂
👍🏻😂
Haha I was listening while running 7 miles barefoot in zone2 😅
I'm about to. It's a 3-hr video--I think I'll manage to fit some cardio in during! 😆😝
I’m in zone 1-setting on my ass
Zone 2 training has changed my path in the pool and I am forever grateful! The difficult part of Zone 2 training, at least for me, is slowing down the workout and monitoring the heart rate. Thank you for making this video. I appreciate you and your guest Mr. Inigo San-Millan's knowledge!
@@lemaitrethemonk I agree. It is far too easy to get too excited and go too hard! RPE! add a little higher intensity at the end of the sessions. Does not take a lot.
2:25:20 "You can make relatively quick changes in your glycolytic efficiency. You can take an untrained person with a vo2 max of 20 and you could take them to 30 in a period of months with the right amount of training. A 50% improvement in a few months. It's very difficult to see a 50% improvement in mitochondrial function in a few months. It speaks to why this level of training should be thought of in the same way that you think of accumulating wealth: which is it's day-in and day-out small compounded gains over years and years. "
Powerful. I gotta get on it!
Agreed, sounds great. Knowing what Peter is like, this training will be difficult 😄
But, trust me when i say this, when you achieve small gains in mitochondrial function, it feels same as when you have gained 50% or so improvement in glycolytic efficiency. Do not measure it. Just feel it. As you start to gain or improve your mitochondrial function; you will see the transformation through the fundamentals and therefore, you can't miss it. You feel it everyday. Frequent measurements - Peter has a reason why he does it, but otherwise mostly act like a spoil sport. Just chase improvement. Do not think or target how much is been my mantra when I train athletes. Example - I don't allow my trainees to measure their weight. Because in many cases, the athlete is not losing weight but he is getting fitter at different levels. Two different and yet co-related subjects
Agree . Prefer random intermittent reward schedules. Best for dopamine optimization as well which keeps people motivated
Very powerful
@@umeshchhikaralove this.
I never comment on videos, but this podcast is life changing if you understand the biochemistry of the topic. What a great guest!
They basically distilled in an hr the secrets of how to achieve an elite metabolism, increase longevity, and have an above average quality of life.
The best comment of the podcast is that metabolic improvements are to be thought as accumulating wealth, a day in and day out grind for a life-time.
I am very careful on who I take advice from, but for those new to Peter´s content, he is one of the very very few people worth listening.
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The best discussion about exercise/performance, and metabolic physiology. Thanks for all the knowledge you guys shared in this amazing podcast.
Peter, you drive me nuts with your hogging the description of the 2 figures. You DID NOT even allow Inigo to explain HIS OWN FIGURE 1. Why bring Inigo if you give your opinions of the graph to show your knowledge. We want to HEAR INIGO!
Skip to 32minutes in to hear about the title
Always trust a man who runs the headphone wires through his shirt. What a spectacular podcast. The quickest 3 hours I've ever spent and I will be re-listening to take notes. Amazing, thank you Dr. Attia and thank you Dr. San-Millán, this podcast will improve countless lives and also save others. Thank you.
Absolutely
That's a good sign of professionalism and dedication indeed
Great points! I rewatch pieces of this podcast often. Especially as I get deeper into Zone 2.
Ive been listening to this for the past week literally. Its these podcasts that make me keep listening and excited to learn
@@ManjiMachine did you listen to the Simon Hill, Inigo interview? So good too!!!
@@markmetternich7629yaa i search for all of his guest appearances lol he has his own youtube channel now with just one upload fairly new its good also. Ive been combining this knowledge along with the information for the “mastering diabetes” channel and jayfieldman wellness which they reiterate a lot of the ray peat theory and man ive been transforming my health for the better i think this information may have saved my life or increased the quality of it at the very least
For folks who might be curious how my Z2 progress is going:
Background:
- 28 y.o.
- 170 cm
- started exercising 3 months ago (as in no training prior-at all, did nothing)
- average diet (still)
- smoker (still)
3 months ago:
- 63 kg (no visible abs)
- max HR 185
- 88 watts at HR 147
- 1.4 watt/kg
- 45-60 min
- 5 days/week
Now:
- 65 kg (slightly visible abs)
- Max HR 19
- 140-150 watts at HR 147
- 2.3 watt/kg
- 90-120 min
- 6-7 days/week
I know I can’t keep progressing like this forever. The results are so drastic due to non-active lifestyle before 3 months ago
Will come back here if it’s ever going to reach 3 watts/kg. Will be trying my best
This is great. How's ur progress now? May i know wether you train exclusively in zone 2 every session? Or do you include weight program or high intensity session?
damn your max HR really got worse over that 3 months
@@shoqed 😂
wow thats amazing ..from 1.4 watt/kg to 2.3 in suchs a short time!!! you must feel unbeatable!
@@shoqedIs he still alive? If 19 bpm is his max then his resting HR is probably 1.5 bpm. Better stop exercising guy. 😂😂😂😂😂😂😂😂😂😂
As a doctor AND an avid cyclist/runner, I can truly say that your knowledge and insight into sports and metabolism are unparalleled! I really learned a lot from this podcast. Thank you and keep it up!
“As a blah blah insert appeal to authority logic fallacy here. “
I just signed up as a subscriber, and I am BLOWN away with the quality and quantity of content. I feel like a kid in a candy store; I don’t know where to start but I want to consume it all - immediately. ❤
Maybe I should have also capitalized “away”, that looks odd, lol.
I don't understand why my Lactate is 1,9mmol first hour, and then much lower during the next hour... Yesterday was 1,9mmol and 1hour later 1,1mmol
Peter next time you ask a guest to present their research let them speak. I felt genuinely uncomfortable listening to your self centered summary while Dr. San-Millán's tried to share his thoughts. Other than this ego ride it was an absolute gem of a podcast.
Unreal episode, such good insight to the biochem of zone 2, felt like this summed up my masters physiology unit in 3-hours, how good!
These two podcasts on endurance are instant classics. Thanks!
Have been waiting for this for a while. Your first podcast with him was game changing. Keep up the great work Peter. Tony from London.
This is just normal exercise science brother.
The first interview inspired me to get a lactate test and find my 1.6-1.9 mmole of lactate and my max hr. It was eye-opening
@@laubachm11 If this is just a normal interview in your eyes, I would love it if you could link other normal interviews that I can learn from. :) To me, having listened to many, many podcasts, this goes into excellent depth from two experts.
Thank you Drs San Milan and Attia!! I’m a spin instructor and tonight’s class - first time ever - we are doing a MAF test!!! I’m so happy to have found your info on this. I used to run ultras… but I was slow slow slow. 7 years ago I went to HIIT and lifting, all fast and hard with rests all the time. Imagine my shock to find that I get pooped on a 2.5 hour easy hike - then eat like crazy the next day after years of HIIT! Now I want more balance… I want the easy peasy fat burning back! Having fun re-training my body not to work all out and wait for rest.
As a 60+, lifetime athlete and cancer specialist, I found this video absolutely fascinating and so informative. I have already mapped out the changes for my winter cycling training. I suspect that I will also be diving deeper into the rabbit hole with you two on these topics. And Iñigo thought no one would be interested in this!
This is a brilliant setup and camera angles.
@PeterAttiaMD if you do zone 2 exercise using one muscle group, e.g., the legs during cycling, are you improving the mitochondrial function of the muscle throughout your body, or just the muscles you are using to do the exercise?
Throughout the body
This podcast is pure gold!
I was just putting together a training schedule this morning, and you’ve convinced me to swap out one HIIT session per week for another zone 2 session. Not that it takes a lot of arm twisting for me to skip HIIT training.
I would say they are about the same difficulty unless you mean vo2 type HIIT which is horrendous! Typical HIIT is 1:3 or even 1:5 work to rest ratio which isn't so daunting. Also zone 2 IMO needs to be 2 hours+ unless you're just starting.
How many HIIT sessions were you previously doing?
@@bluemystic7501 it was two HIIT sessions per week. Now it is one. I might add it back later, but for now I’m more focused on volume than intensity.
@@stevenqirkle Is that something you plan to stick with for the rest of the season or will your training change as the months go on?
@@richardmiddleton7770 i tend to enjoy zone 2 rides. Outdoors I can relax a bit and take in the scenery. Or indoors I can put on a podcast and be absorbed by that for two hours. For HIIT I am doing 15 minute intervals at FTP with 8 minute breaks, and I find that it takes just about all I’ve got to get through a workout. It’s very mentally taxing as well as physically.
The latest phenom, seemingly comes out of nowhere, takes the cycling world by storm, may become "the best ever"....as a student of history, you can call me skeptical.
Thanks Peter and Inigo. Your conversation has reinforced my understanding and as an intermediate age grouper, (55-59) who's been following a predominantly Z2 TP program for around 5mths now, I'm starting to notice those small incremental improvements. I have for a great many years now believed that you can treat most things through diet, exercise and strength training. Building that Z2 base just continues to reap benefits for me. 🙏
I first admired Dr. Attia with a Ted talk years ago where he was openly sorrowful for a diabetic patient. Every day since he exhibits his intense desire to help, educate and inform humanity. This epidemic of metablic dysfunction has gotten completely out of hand and affected us all. His integrity, intellect and drive to relay knowledge is a gift. A sorely desperately needed gift.
Kicking a** on her Birthday and always making everyone better. Wishing you a very Happy, Healthy and Strong Birthday!! You are very special to all. Have an amazing day today! 🥳🎂🏋🏾♀️🩷💜🌟💛🥂❤️🎉
Estimating your Zone 2 based on how well you can hold a conversation (1:42:20 to 1:45:52) is extremely practical and helpful.
This (RPE) is to me is far better than heart rate which I have been using till recently. Heart rate can vary greatly on so many factors including hydration. So your zone 2 based on HR % or HRR is changing every single day. It’s far better to undershoot z2 max than to overshoot.
Its funny because I do this even as a solo rider. Im freaking talking to myself on long climbs LOL. Its hard to do monitoring on my cycling computer while Im suffering
@@IT_Farhan I agree and I like using a simple perceived effort approach for all of my riding. Zones based on heart rate and ftp are good, but one of the biggest factors that they don’t account for well enough in my experience is fatigue. My Zone 2 range varies between the beginning of a long ride and the end of it, and when I am fresh or have built up a good amount of cumulative fatigue. And of course we could make a generic adjustment to the zones, but our body already does this amazingly well and gives us this information on the fly through the predictable signals and feelings mentioned. Sometimes the simplest ways are the best ways, and the level of precision we sometimes try to achieve isn’t needed.
Sunday: Weights
Monday-Zone 2 run
Tuesday-Weights
Wed: Zone 2 run
Thurs: Weights
Friday: Zone 2 run
Saturday: HIIT
Would this be optimal?
23:32 on having metrics on screen of the riders, Velon did this during their "Hammer" series and it was awesome - but they got clobbered by the UCI in a squabble I believe, and the Hammer series hasn't repeated the last few years - its a shame, it was a real step forwards in engagement and a fresh format in cycling, I wish they were able to bring it back - it was really novel in terms of race structure too, not just the insights in terms of metrics. Some of the race videos are still available on youtube as of today.
This is one of the reasons I watch Zwift racing. So eye-opening and inspiring to see what's going on with power, HR, W/kg etc. That and I'm a tragic nerd. Would love to see more open data around the pro pelton
One of your best episodes, Peter. Outstanding physiology information and love the deep dives regarding zone 2 training. As a cyclist, this is what makes this podcast special. Keep it coming.
As a non cyclist this was a great episode. Slightly more patience needed with the bike oriented stuff but the zone 2 info is easily extrapolatable
I couldnt stop laughing about the fact that UAE is ran by Joxean Matxin every time Peter went down the doping road ... lol!! Iñigo had to cringe every time he even mention doping.
btw, if you watched the Velon Hammer series then you saw how it is possible to do a live F1 style data graphic for the viewer to see in real time. it was an amazing series that the riders and fans loved and got killed w covid ....I wish they would go at it again. these were world tour riders racing so you could correlate what they could do to UCI would tour races.
AND the put cameras on every bike.....
Best info on heath on the internet!
+ Peter Attia MD Due to this podcast I've decided to start doing zone 2 training and am really enjoying it. Coming back from a run and still feeling fresh is a pleasant change. HOWEVER...I replayed this podcast today and at 1:46:45 you say that zone 2 was 70 to 80% percent of MAX heart rate. I thought zone 2 was 60 to 70% MHR. Am I wasting my time at 60 to 70? 70 to 80 percent is what I've normally been doing in the past for an easy day run.
No 70% will be fine. Keep doing your runs
He said “for him”. HR is a varying guideline. Use the “conversation” metric. You can carry on a conversation, but the other person can tell you’re exercising.
You just started! Starting with a low load gives your body time to adapt to the new stimulus you're giving him. Probably doing less than Zone 2 for beginning was the best choice or you could be injured! Now your body is adapted and you still feel fresh when you get home, you can increase to Zone 2 :)
You're probably using percentage of heart rate reserve, which takes into account your resting heart rate as well. So you're correct in stating that 60-70% of your heart rate RESERVE is zone 2. They're talking percentage of max heart rate. It's an apples to oranges comparison. Keep doing what you're doing. It's correct.
Good stuff - really like Iñigo's own approach to balancing longevity science and common sense living!
Great episode! I could listen to you guys discuss this stuff for another 3 hours.
Really great stuff - Thank you Peter Attia!
Question about zone 5 (and zone 2). Based on PAs "Q&A, 21. apr. 2021", at 51:50): PA says he is within 2 beats of his max hr, at the end of the 1-minute hard effort! How can that be? Most people require a much longer effort, before reaching (within 2 beats of) max hr!(?) Im curious: does PA have a higher max hr than he thinks - or is he unbelievably good at increasing hr (in one minute (biking!))? If his max hr is higher than he thinks, that would suggest that we should be lower than 78-81 % of hr (in zone 2). And it looks like many people believe they should be lower than 80 % of max hr (for zone 2). Personally, Im sure about my max hr (200), and I need a lot more time and effort to reach that kind of heart rate (195-200) while running (would be even more difficult, for me, on a bike). I also suspect that my zone 2 is more likely to be between 75 and 80 % of max hr (than 78-81). I know that (% of max) hr is not the most accurate, but i found PAs statement at 51:50 to be very strange. Would love to hear him explain/elaborate. Link to episode ruclips.net/video/txLrNhv8GW0/видео.html (51:40 --> )
does fat and pyruvate compete for oxygen to form acetyl coa? is the amount of acetyl coa directly correlated to vo2max? or are you just producing more acetyl coa as you become better at fat oxidation?
How about riding breathing through your nose exclusively as a gauge for staying within Zone 2 intensity? I’ve been experimenting with this methodology sparingly but more so since watching this video. I ask because I often ride alone and so labored conversation as a guide is not an option for me.
Been running for 3 months. I’m 62 active female. Doing zone 2 3x a week tracking with Fitbit. Running cross country with my dog. Used formula to get target heart rate. Said 137 bpm. Recently finding it easy to stay at 140 for 1 hr. Still can converse. Is it normal for your 80% capacity bpm to go up based on improving fitness? Any guidelines for this? Thanks
Your probably much fitter than your biological age. You could adjust your HR zones based off how well your doing.
Love this. Yet, zone two at 3 Watts/Kg? wow. That's a threshold number for me.
Let your guest answer the questions!! I wanted to hear the answer to the training one and you cut him off
I have a question: is everything always related to the muscles you're activating with the exercise? Let's take mitochondria, for example: am I going to stimulate them only in the muscles I'm training? Or does the whole body muscle system benefit from the exercise? And what about VO2 max: is that connected to the muscles you're training, or is it a "quality" that involves the entire body?
By the way, this podcast is fantastic! I'm sharing it with everyone I know who could be interested
The whole body muscle system is stimulated by zone 2 training.
Amazing depth! it's so difficult to find academic level discussions on youtube; this is super refreshing!
@Peter - thanks for great content. You talked about frequency / duration to hit 4 hours a week with 1 hour per day as the minimum duration. Is that because less than an hour is less effective / not effective? I’m asking because I’m trying to pair some zone 2 into my daily morning routine so am looking at 6-7 days at 30 mins and think that’s doable and equivalent to about 3-4 days of one hour. Any thoughts on whether that is equivalent or less effective (or even more effective) than the hour protocols? Thank you.
I'm curious if anyone can speak to the optimum intensity (as a percentage of maximal lactate steady state or functional threshold power) for training lypolytic capacity at workloads above fat max, since the really sought-after endurance gains are higher levels of fat oxidation at those workloads (i.e. subthreshold race intensities). Is the actual fat max most effective or does it not matter up to the point where fat oxidation begins to decline, or is it useful to train lypolytics beyond fat max? It is interesting to note that, up to fat max, carb utilization appears to scale proportionately, so that even at fat max one is not utilizing a higher relative amount of fat vs carb compared to start point. The only difference seems to be lypolytic volume or through-put. Is there any value to training near the crossover point between fat ox and carb ox, where the contribution is almost equal? I suppose even at that point fat is providing more of the actual energy, since a gram of fat contains twice as many calories as a gram of carbs - so maybe the energic contributions only really become equal when carb ox is 2x fat ox... From the graph of the highly trained cyclist it looks like this point is around 330 watts, or just shy of assumed threshold of 350 watts - if the carb ox peak reflects anaerobic threshold. That would be the upper end of sweet spot (88-94% of FTP), which has become a super popular training zone on the premise that it provides the most aerobic bang for your buck - but perhaps it really trains glycolytic capacity at the expense of lypolytic. I've noticed that people who train a lot in this zone see their threshold rise substantially during base training but a.) see less threshold improvement during intensity preparation, and b.) lack the fatigue resistance beyond 2-hours to produce critical efforts at the ends of races.
Ironman athlete here who went through 6 months of long covid. Was dreadful, lost everything fitness wise. Heart problems, total mitochondrial breakdown -- couldnt keep up with my 8 year old on a bike for 10 minutes. Full recovery a year later. Great episode and nice to hear you touch on the subject.
How did you recover? Same situation, a little over a year in for me. Always encouraging to hear other’s success stories.
how did you do it?
@@caleb7882 Any training and supplementation that supports mitochondrial function is the way to go so building the aerobic capacity with zone 2 training and consuming supplements such as nmn, astaxanthin, cordyceps, ginseng etc (though be careful with the nad+ precursors such as nmn and nr as pointed out around 2 hrs 30 mins into this podcast) Qi Gong / Nei Gong is also being massively slept on as building Qi and Jing directly influences the health and efficiency of energetic functioning at all levels including cellular. I have a feeling this will be the next 'Aha' revelation for modern biology actually.
@@philippwaag2173 Any training and supplementation that supports mitochondrial function is the way to go so building the aerobic capacity with zone 2 training and consuming supplements such as nmn, astaxanthin, cordyceps, ginseng etc (though be careful with the nad+ precursors such as nmn and nr as pointed out around 2 hrs 30 mins into this podcast) Qi Gong / Nei Gong is also being massively slept on as building Qi and Jing directly influences the health and efficiency of energetic functioning at all levels including cellular. I have a feeling this will be the next 'Aha' revelation for modern biology actually.
Thoughts and prayers
I’ve always thought “it’s all about oxygen availability.” One HUGE lightbulb that went off here is that the limiting factor for leaving zone 2 is mitochondrial function and/or efficiency. It seems that oxygen availability isn’t a major issue. Cardio respiratory fitness doesn’t seem to play a major role until zone 3+. This is a major shift in how I think about exercise. Is this right?
Love ❤️ 😍 mitochondria and it's function.
So, will it be more benefitial to make a Z5 at the end of the Z2 (1-1.5 - hour) in comparison to separating these trainings?
So 5 hours of liss in a week is gucci, right?
Also, I'm crurious as to how PPARδ agonists affect these mitochondrial benefits.
Wow amazing! Great information, I watched the entire 3:15 video. Thank you very much.
regarding 1:08:30 , San-Millan says producing lactate is the only way to replenish NAD. Does the glycerol phosphate shuttle not significantly replenish NAD+ in this case for some reason?
I’m listening to this when I can… started at 1:39:00 and drinking all this great information in. Interesting experiment Dr. Attia did with Propranolol. My HR was extra high today (by 10-15 bpm) doing zone 2 after a cup of coffee. Increased the duration from 45 mins to an hour. Not having a lactate meter, I felt reassured to use perceived exertion as described by Dr. Attia and Dr. San Millan. Can’t wait to listen to more.
People often use the phrase life-changing for things that really aren’t. It’s no exaggeration to say this and so many other things we’ve learned from this podcast are truly life-changing and I am so thankful that Dr. Attia shares his brilliance and expertise with others so we can all have better lives.
What HR do you try to maintain.. 155 to 160 works for me getting back into this after having a lazy winter. Seems to fill the criteria of being able to hold a conversation with a slight exertion noticeable.
Is it me or are the first 10 minutes the worst? 😄
@@angelapolly1 I’m 57 and my heart rate in Zone 2 can vary from about 120 to 145 depending on many factors. Mostly how fresh and recovered I am. RPE is the way to go, but checking HR is definitely informative!
h 2:36: so early retirement is the answer :-) thank you both for a fascinating episode. As an age grouper, this gives me extra ammunition to convince my group (and coach...) to emphasize Z2 over HIIT intervals!
chris froome, then ritchie porte beat lance armstrongs time on the madone. ritchie still holds the record, tadej is second! dont tell me thats not 7w/kg for 30 mins.
I'm not saying that the Peloton is completely clean nowadays.
But it's impossible to compare the two times.
7wkg for 30 mins when fresh is not the same as 7wkg for 30 mins on stage 20.
Climbing records, as a whole, as falling, this is due to other factors such as the tyres being way better, a modern pair of Tubeless tyres is 14w faster than a modern pair of Tubulars. What is the Wattage difference to the tyres that Lance was riding.
Plus, these guys are climbing at speeds where Aerodynamics are a factor, and they are freer gains in modern times.
@Luke GJ Potter really tire and aero is your awnser. Ok sure. The bike weigh the same but the riders are on bread and water. Marginal gains explain why climbing records are getting beaten. Sure thing
I skimmed through the comments to see if anyone else asked this, but I didn't see it. When talking about the bioenergetics of cells, you both speak about the MCT1 pathway. It wasn't clear to me if this is where MCT's would be transported if you were consuming MCT oil while riding. If the MCT is converted to ATP through the Krebs cycle and blunts lactic acid. Would fueling with MCT oil increase FTP? I would like to see an experiment done where the subjects did 3 FTP tests. 1. fasted 2. fueled with glucose and 3. fueled with MCT after a fast. I'm in Fort Worth, if you need a test subject, I can come down to Austin.
I am a long time listener and admirer of Attia, and an elite competitive masters cyclist. This is a thoroughly comprehensive interview. Outstanding information!👏 Watch it repeatedly! Internalizing it! Be confident in its application! Then go do epic shit! 🚴♂️🧠
Thank you so much for this video-could you please send Iñigo a better mic next time? :) :)
After listening through this and applying more zone 2 in my training I'm left with one question that I maybe missed; is there overlap between zone 2 and tempo when it comes to heart rate?
In my riding I would say that I start to feel like I'm working at a HR around 135-140bpm but I'm still able to carry on a conversation at a much higher bpm as I get deeper into the rides. After about an hour I'm comfortable in conversation at 165 or 170.
So, am I starting zone 2 too early or am I pushing into tempo later in the workout? And If i stayed in zone 2 how should I feel the next day?
Your HR belt is damaged, no one can speak comfortably at 170bpm..go to cardiologist, that’s not healthy..no, there is no overlap in zones
Please view & delete the inappropriate comments from
Nait S. re Dr. Sarah Hallberg's death
2 days ago
Heart rate drifts, that is inevitable. I wonder if the focus should be on heart rate or power?
Maintaining heart rate will couse power to drop, maintaining your power zone 2 power will make your heart rate go up.
Any ideas?
I had a coach tell me years ago that it was absolutely critical when doing Z2 max fat oxidation work to avoid power outputs above that level AT ALL during the workout because once you did the metabolic energy system would move into a higher glycogen burning state and it would not reset just by lowing intensity back down below that threshold again during the same workout, that it would actually take hours to reset. I have not seen this specific aspect of this Z2 training protocol spelled out this way in other literature on the subject and I wonder if you agree?
I would think that if you blow it by a few watts / BPM it's not a big deal. But, yeah, I wouldn't go Z5 in the middle of a Z2 workout.
Thanks so much for this effort.
A tonne of fresh information, a tonne of learning and I will rewatch the entire video because of the great quality.
I would ask about 1 more thing:
how effective or helpful is creatine and caffeine in Z2 training? Should it be avoided, used sparingly, helpful in improving metabolic function, or waste of money?
I think the graphs you show at the 50 min to an hour mark show that most completely untrained people being introduced to exercise should do minimal weight training, and their whole training should revolve around distance walking for a month until they have the mitochondrial capacity to benefit from more intense training. It kills me to see totally unfit people being taught how to lift at the gym and online. Start walking, add a weight vest or loaded backpack eventually, gradually phase in some stretching sessions, try swimming once or twice a week if you can, work at it, find some inclines for your walks, get into it and grind, make gains, THEN hit the gym.
Really really want to know if you can do weight training immediately after a zone 2 session! Will it negate the effects of zone 2?
You can but you are attacking 2 e energy systems so the results are counter productive . Just because you can doesn't make it a good way of training
I think you can. Go back to 1:58:00 and listen until 2:15. The answer is in there somewhere….probably the best part of the podcast.
If you're a beginner, there is no issue. But if you want the most gains, you'll need to wait 6-8 hours.
It's something to do with the Mtor pathway.
Hi Peter and Inigo, fantastic podcast thanks very much for sharing your knowledge and wisdom. You didn’t answer the question posed by Peter - is it better to workout at lactate 1.7-1.9 mm/ml or peak fat oxidation (in context of mitrochondrial health and fitness improvement)
Really interested to get your views on this.
YES! THIS! All I got is watch my perceived effort!?! C'mon man. How do we optimize training?
so which is better? zone 2 measure by 2mmol blood lactate, or max fat oxydation? the delta power is pretty significat
Yes Peter’s question on this wasn’t answered because they got sidetracked. Although when he first responds San-Milan seems to say ‘middle’ - that he takes the midpoint between the two? Peter later on says that max fat oxidation is the best. But it would have been good if they could have given more clarity on this as I’ve just done both tests.
Another great episode. One question I’m still unsure on is what happens when intensity drifts into the tempo (Coggan L3) zone? The TSS will be higher per unit time obviously but do the higher lactate levels actually inhibit mitochondria biogenesis?
Also I’m interested to know whether Peter’s seen any impact from Rapamycin on Z2 performance?
Download the study mentioned during the podcast and look at The graphics... You Will see The answer...
@@MomentsforEternity I’m struggling, could you share the link?
@@Maveric78 dont be lazy.... Get The name and look online my friend.... Easy
@@MomentsforEternity ha, it’s a 3 hour podcast that I’ve listened to twice… Great example of community spirit though 👍
I've listened to this episode 2x while out riding. Watched it on youtube (3rd time going through this material) while riding my new indoor trainer set up and wow, I am still learning things.
One other way to think about the importance of training type 1 muscles and improving mitochondrial and metabolic health is because that is where us mortals spend most >90% of our time living life. So obviously training in this zone is critical for longevity and lifespan.
Thank you so much Peter and Iñigo for this information. It has been life changing for me and I am ever grateful.
@@kapribadi awesome! Me too. Have watched, listened to it, and read the transcript so many times now, and all of what Inigo has online. He’s shared the health gold and diamonds the world needs to know!
This was the most interesting and boring discussion of 2022
For those after a simple heart rate measure 70% of your heart rate reserve seems to be correlate with zone 2 upper limit.
Interestingly I did 30 min zone 2 treadmill/X trainer daily in Jan/Feb. Did nothing but SIT and HIIT in March and April then came back to the X Trainer and had increased my power output at lower heart rate. But been hitting up 65% of my HRR hour long sessions every other day recently, will see how the power progresses.
From untrained I went from 88 watts at 140bpm to 170 watts at 140bpm (65% HRR). 56kg bw. So puts me at 3w/kg
@PeterAttiaMD any comments on the exeptional improvements Pogacar have made after having fired Milan and stopped wasting time on zone 2?
Tadej Pogačar was recently interviewed and he said he still does and absolutely loves zone 2 training. He understands it’s unique bioenergetics advantage. He still does 5+ hours per session and any chance he can get he will go “nonstop” as long as he possibly can.
Paraphrasing: “we know riders aren’t doping because they can’t do 7.1 w/kg”… wonder if Peter is going to revisit this?
What cadence should we aim for in zone 2 ?
Kadenza nema veze sa zonom već otkucaji srca po minuti ..ali ako već hoćeš da učiš o biciklizmu i tijelu , te postaneš ekonomičniji i manje umoran gledaj da su ti generalno okretaji između 80-95 pri bilo kojoj zoni
@@GT-sc5sk i nema i ima, necu reci u svakoj ali u drugoj se moze biti i na 60 i na 100 obrtaja pa ako posmatramo tako a priblizimo se optimalnim obrtajima da li je bolje ili ima li razlike biti u drugoj zoni na 75-80 u poredjenju sa 90-95 recimo ?
Peter - Reportedly Jonas Vinegegard smashed Pogacar in this year's tour and rode for over 11 minutes at 7.5w per kg and before that for over 20mins over 6w per kg .on the day he put minutes into him. That exceeds what Armstrong was ever putting out..
Very interesting and lots to think about. Maybe I missed something since I was mostly listening to this audio only. But for the section on how to structure training there seemed to be an assumption that going over zone 2 hurt the adaptations zone 2 gives but only if you follow hard work with zone 2. So does this mean that for best adaptation its best to do zone 2 as much as you can and only add harder intervals after? Do higher intensities help any with this adaptation? (i.e. weekend warrior who doesn't race but wants to do long hilly and flat rides like centuries as fast as possible)
My interpretation is not that following hard efforts with zone 2 will *hurt* the adaptations, but simply that zone 2 exercise should be done *before* any hard efforts. The reasoning, at least as I understood it, is that you want to stay below your lactate production threshold (i.e. below a level where the body requires glycogen to meet energy needs) in order to get the benefits of the zone 2 training. And if the high-intensity efforts are put before the zone 2 training there would be excess lactate in the body that would be processed before the fats that are being burned when the zone 2 training is done first. In other words, intensity first won't hurt what you've done, but would hinder progress. (This may not be exactly correct, but this was my interpretation.)
Hey Peter great podcasts. Have you changed your mic? I've been noticing much more of an echo on your recent shows. Just letting you know, keep up the great content!
If 70-80% of your time on the bike is in zone 2, you're going to see great results. I recommend riding five days, 2 days with intensity (tempo, sweet spot, threshold, vo2, or sprints). It's really all about time in zone 2 though, that's where the real gains come from.
If you don't mind me asking, can I say "I am in Zone 2" when my heart rate monitor says I'm in Zone 2??
@@paulcorsetto6047 I'd actually do the calculation... you never know how your device calculates it. The best method is 65-70% of your "heart rate reserve". The formula looks like... 0.65 * (HR max - HR rest) + HR rest.
@@trocycling1204 thank you for the quick response. I saw the 220 minus your age calculation and then do the percentage of that. Does that sound ok?
@@paulcorsetto6047 that 220 minus age formula is completely arbitrary. Don't use that! Most cyclists and runners have maxed out their heart rate at some point within the last year. Whatever that number was, use that!
The explanation of heart rate variability was very organic and i could easily relate to it.. Far better than the gap between beats.. I can only go by feeling here..
Very nice and informative interview Peter. Still not convinced you are in Z2 though 😉 And I think Inigol was too polite to challenge your definition of LT1 as 2mml/l.
How you mean, he was not in zone 2? I am also wondering how exactly define Z2 in ftp%, and that there definition of below 2 mmol lactate is more leaning to tempo en sweetspot zones in a seven zone model.
5wpkg at 1mml up a climb 😳😳
23:55 Jan Frodeno and Lionel Sanders went head-to-head in a full distance triathlon and they were showing live power, heartrate and even blood glucose on screen. I thought it was amazing to see this; even though I couldn't immediately tell how to interpret the glucose data. I would think this is very personal based on the individuals physiology. Nonetheless getting a more inside view of rider data and team communication is always a plus for the viewer.
I really wish the audio on this was loud enough to listen to it while I’m doing zone two on my air bike
The audion was invented by Lee de Forest in 1906. Took them six years to even figure out what they had, but then it was quickly snapped up by the radio technologists and soon by the phone company. We've had electronic amplification ever since. The transistor radio was invented in 1954, by a Japanese guy who founded a company named Sony. By the 1960s, every 90 lb-weakling on the beach had one.
What happened to you? Where did you fall off the technological wagon?
Or is it not the loudness of the audio that's the problem here, but the sensitivity of your biological receptors? Did you attend that Kiss concert in Ottawa on 15 July 2009 where the "music" reached a peak sound pressure level of 139 dB? This roughly equates to Drill Sergeant Leather Lung shouting at you 1" from your ear, a few days before he was diagnosed with career-ending laryngitis.
Or is the problem that you bought yourself some overpriced Apple kit, and Apple has decreed that the volume control should only go from 0 to 7 to protect you from yourself, because you can't handle the satanic temptation of dialing it up to 11? Or, with more cynicism, because Apple has internally decreed that anyone who wants to experience volume levels above 7 needs to purchase overpriced concert tickets through the online Apple store?
Before Apple, people had a big black knob which they controlled themselves. If your kitchen china started to walk off shelves at the other end of the house, so much the better. I was there. So there was at least one small thing about the 1970s that was actually cool.
Kids these days. Buds with batteries the size of a peppercorn, and a never-ending supplications of "please Sir can I have some more?" to the powers that be, which they have created by their self-inflicted consumption habits. All my kit still has the tiny three-pin audio connector which Apple no longer sells on anything. I don't meekly ask for volume. I arrange it myself.
I wasn't actually planning to wax nostalgic about the 1970s in my golden years. Mostly it sucked from stem to stern. But I sure didn't anticipate Apple coming along to drill the joy out of being your own man.
I'm one of the lucky ones hit with Long Covid. Prior to Covid infection I was a fulltime endurance athlete. I'm 11 months now and slowly getting back to exercise. I could barely walk for 4 months. But starting light bikes rides and skiing from month 5 to now. I'm planning to bike Zone 2 for 5 days a week for an hour to hopefully restore my mitochondria. At this point in the journey, activity seems to help, which supports his theory. I've seen some other endurance types recover from LC using a very slow build up in activity; it seems to take about 12-18 months for them to get back to normal activity levels.
8 months since your comment. Have you made a full recovery?
@@Wds__99 yes, get up to 1 to 1.5 hrs of steady state zone 2, 5-6 days a week and you’ll have the best metabolic mitochondrial density/efficiency health of your life in a year or so.
129bpm watching this
Congratulations Everyone!!! I still have 4 workouts left but this will be the first series of workouts I've completed. Thanks, Sydney, for the motivation.
Cant thank you enough Peter and Inigo! That was super useful. This podcast was a true eye-opener in terms of MCT1 transporter and importance of Zone 2! Charts were also very effective in explaining start of Zone 2 when Fat oxidation ends. Thanks again.
Fascinating as I have always done intervals when I'm "fresh" at the BEGINNING and then the ride in zone 2 afterwards, to build endurance. I was told years ago that since endurance is the ability to overcome fatigue, you do the endurance training to fatigue. The benefit of the sprints or "intervals" were more effective if you can do them when "fresh." This video seems to say the opposite. I can try the intervals at the end of zone 2/endurance training and see what happens. Thanks for interviewing this doctor and presenting this information. It was really interesting.
@@cyclinginsoutherncalifornia yes, it is the opposite. Do it at the end of Z2, or a different session in the day. I find it done at the end of Z2 works incredibly well. A total reversal in paradigm fir me, but the results are undeniable
I would like to express nothing less Than my utmost gratitude for the affirmation that I was indeed headed in the right direction.
When you do long z2 sessions, sometimes is so difficult not to second guess the effectiveness of your training when progress is so hard to gauge. This, has given me all the confidence I need to carry in with my regime. This, coming from a non competitive cyclist on a limited time schedule, and hence needs to make every second on the bike count
Why do you hardly ever any mention of the effects of Zone 2 on the heart and cardiovascular system?
The increases in stroke volume and contractility, and expansion of the vascular network are much more important for improving aerobic fitness than lactate and mitochondria. You can have extremely efficient mitochondria and fat metabolism from just walking and strength training but still have miserable aerobic fitness and VO2 max.
There is also far too much misleading information about HIIT falsely being superior for the heart. It is important but only in small doses and only when the heart and body can handle the stress. Zone 2 makes the heart chambers larger and able to pump much more blood whereas HIIT only increases how much of that blood is ejected.
Please do more videos comparing the effects of Zone 2, Threshold, and HIIT on improving heart and vascular metrics as they are hugely important.
I think this guy needs to think about minimum effective dose more. If you’re a busy person, there is no way you’ll spend one hour doing zone 2 on more than one training day a week. I prefer Peter’s recommendations, 30 min 3x a week is actually achievable.
Your only able to train 1 1hour block per week? Lol
@@thepatternforms859 no. I also have to strength train and do flexibility work. If I work out 4-5x a week, I’m not spending one hour doing one thing for 4 of those sessions. Most people train for 60-90 minutes, it’s about balance.
@@bigbobabc123 most people train 60-90 mins… which means you DO have 1 hour to train the same activity… plus 30 mins to stretch. For example run for 1 hour and then stretch for 30 mins that does equal 90 mins. Plus 30 mins is a LONG stretch you really only need 5-10 mins to stretch after a run. You can do this a few days each week and still have a few days for strength training… mix up what ever days activities you want. Seriously though not having 1 hour to devote to a ride or run is unbelievable even the president can make time for a 1 hour run a few days each week. Maybe consider night running? Or early mornings?
@@thepatternforms859 I strength train 4 days a week for 45-60 minutes. I do 30 minutes of cycling on my off days 3x a week and stretch after lifting. I’m not going to spend 60 minutes doing steady state cardio 4x a week and neither are the vast majority of people. Stupid recommendations for a minimum dose
@@SonGokooou that’s why you present a maximalist and minimalist approach. Eg if you have as much time as you need follow approach x, however if you are time constrained approach y is the minimum needed to improve. This is how Peter communicates.
would be amazing if dr. inigo could speak about zone 4 training in the same detail.
back into zone 2, love it 😎
Is it possible to develop more MCT1 receptors? Is that another benefit of Zone 2 training?
Yes, exercise increases MCT1 expression
The best Christmas present! I love the physiology of exercise and this is pure gold 🤩 Thank you 🙏
host has same voice as soft white underbelly