Another very useful video! These Each video has information I always wondered about but never found it anywhere, and in the case of this video "how long does it take to see results?" And your videos never fail to highlight the "whys" of all these important topics, which is very important, I think, for people to stay motivated.
I really dove into this zone 5 training late last summer. Every winter I would get out of shape cardio wise as normally I do medleys and such after my strength training sessions. Did a bit of research on the Tabata protocol which I admit there is not much info out there on it. Started doing two sessions a week and it was downright brutal at first but after the time period that you mentioned about two months it started to become easier in the sense that physically I could handle it and recover quickly afterwards and also easier psychologically as I was finding it more and more doable. Now I really only need to do it once a week mixed in with my other medleys like heavy carries, sled pushing ect. That particular protocol is 20 seconds full out followed by 10 seconds down time repeated 8 times so this is under five minutes. I do this on a spin bike. When I take my outdoor bike for a ride I really see a huge difference from last year as only climbing hills or going all out on a straightaway gets my heart rate up close to peak. Endurance and energy throughout the day and my week is also much improved. Great stuff!
Very good explanation! I started to practice SIT thanks to Ben Greenfield. It made a night and day difference in my health. Love this kind of trainings too!
Eh.. I've been able to hold 180+ for 30-45 minutes consistently and the highest I've been able to hit is 197. I've found the more I do at this high heart rate the more I can do at lower heat rates. I do somewhat agree... with the 10-30 seconds, but I feel that has little to do with heart rate. I can sprint at my fastest speed for maybe 20 seconds, but my heart rate will only be in the 190's. This is the #'s off the smart watches / treadmills and I feel for this it's more like my energy depletes rapidly and unable to control breathing anymore if I do my fastest sprint. I'm 31 as well, but I've always loved running my whole life. Also I do get that "Static" feeling in my chest, but I've had that since I was as young as 10 and it's never impacted or bothered me in any way. How high a heart rate I can do go has always been dependent on how active I am for instance when I didn't workout for 3 years I could only go to 140-155 before feeling the same as now when I go to 180-195. The more I've worked out with these extreme's the easier it's become to hold a lower number for longer durations. Also those watches used in school when I was in Middle School I use to love seeing it go well beyond 220 up to 230's. But I do know my limits or when I feel I'm doing too much, but I'm able to always push through a lot of this since it rarely ever is an energy issue or strength issue such as legs/arms unable to continue.
I got costochondritis and adrenal fatigue from doing tabathas almost everyday sometime twice a day for different exercises. It took me a year to recover the costo and my CNS is not what it once was despite having mostly recovered, it has been almost 10 years since then. If you plan on doing tabatha do not got more then 3 times a week. What is for sure I am never doing them again. burpees, sprinting, jumping jacks. Felt good but went too far.
Just happened to my buddy … he’s 62 …HR hit 180 on a bike ride in Texas heat … he felt dehydrated .. stopped .. went to the medical tent .. drove 90 mins home then went to the ER and he was having an MI. trponins amd probnp off the chart. He survived … but heart is damaged. They think a small,piece of soft plaque broke off from “somewhere” and lodged in his left circumflex
Peter Attia also recommended 4*4 zone 5 training. 4 minutes high intensity and 4 minutes recovery. Why does he call that zone 5 if zone 5 is impossible to sustain for 4 minutes? Some call this the Norwegian 4*4 protocol. Would you recommend this for vo2max training?
I think they are likely in zone 4 & 5 during that type of training. My understanding is that you couldn’t hold a true zone 5 for 4 straight minutes but either way I think it’s still an effective way to train!
Peter Attia has a great video explaining what it feels like minute by minute to do the 4X4 training for 4 mins. Hope sharing this link isn't perceived as disrespectful to the OP, as no disrespect is meant. ruclips.net/video/PWNc4VkZv2A/видео.html&ab_channel=PeterAttiaMD
@@dr.robinlewis Attia distinguishes between max effort (which as you say can't be maintained for more than ~20 sec) and zone 5 heart rate (which can be maintained for longer). He recommends running as hard as you can maintain for 4 minutes, which if done properly, will get your heart rate to 90-95% for most of the 4 minutes (so total of ~16 min in Zone 5). Prior to learning 4x4, I was frustrated because I thought I had to run all out, and could never reach 90% HRM before running out of gas. And if I ran all out for 30 sec intervals, I'd end up only spending a few minutes in Zone 5. Anyway, thanks for the video!
@@robinmontanjeIt totally depends on where you’re starting but if you can maintain a full hour then that would be considered a successful zone 2 session 😊
@@dr.robinlewis any exercise? That’s news to me, thanks! I was under the impression that only 4 and 5 improved V02max, with 5 being the dangerous kind. Personally, it’s very hard for me to sustain the length of 5 that Attila recommends (4 sets 4 mins on, 4 mins rest). Where as zone 4 I can craft a swim practice around and maintain for much, much longer.
@@embersandash It depends on your fitness and baseline of health but there is nothing wrong with taking the slower but more sustainable approach with zone 4! I agree Peter Attia’s protocol is very challenging and not for most 🙂
@@dr.robinlewis do you have a video with some progressions? Currently I do swim sprints and take at least 45secs rest. But I feel it’s really hard to get into zone 5.
@@embersandash i unfortunately don’t have a video like that but generally speaking you don’t want to increase frequency and duration by more than 10% each week.
I typically use Garmin, oura or whoop but that’s for their other health monitoring features that also help track recovery, sleep, etc. All of them have their limitations though and the chest straps are supposed to be more accurate for heart rate alone.
My max heart rate measured by my watch after high intensity interval sprints went up to 187 and it's repeatable data. I'm 53 yo male. Is this indicate any problem? I was thinking just my heart is small that needs to work high bpm to supply enough blood to my muscles.
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Another very useful video! These Each video has information I always wondered about but never found it anywhere, and in the case of this video "how long does it take to see results?" And your videos never fail to highlight the "whys" of all these important topics, which is very important, I think, for people to stay motivated.
Thanks so much Harlan! I’m so glad you liked it 🙂
I really dove into this zone 5 training late last summer. Every winter I would get out of shape cardio wise as normally I do medleys and such after my strength training sessions. Did a bit of research on the Tabata protocol which I admit there is not much info out there on it. Started doing two sessions a week and it was downright brutal at first but after the time period that you mentioned about two months it started to become easier in the sense that physically I could handle it and recover quickly afterwards and also easier psychologically as I was finding it more and more doable.
Now I really only need to do it once a week mixed in with my other medleys like heavy carries, sled pushing ect. That particular protocol is 20 seconds full out followed by 10 seconds down time repeated 8 times so this is under five minutes. I do this on a spin bike. When I take my outdoor bike for a ride I really see a huge difference from last year as only climbing hills or going all out on a straightaway gets my heart rate up close to peak.
Endurance and energy throughout the day and my week is also much improved. Great stuff!
That’s great! I love it when people share their personal experiences with these things! Thanks for sharing.
Awesome information you give!!!
Thank you!!
Very good explanation! I started to practice SIT thanks to Ben Greenfield. It made a night and day difference in my health. Love this kind of trainings too!
Thank you! That’s so great to hear :)
Eh.. I've been able to hold 180+ for 30-45 minutes consistently and the highest I've been able to hit is 197. I've found the more I do at this high heart rate the more I can do at lower heat rates. I do somewhat agree... with the 10-30 seconds, but I feel that has little to do with heart rate. I can sprint at my fastest speed for maybe 20 seconds, but my heart rate will only be in the 190's. This is the #'s off the smart watches / treadmills and I feel for this it's more like my energy depletes rapidly and unable to control breathing anymore if I do my fastest sprint.
I'm 31 as well, but I've always loved running my whole life. Also I do get that "Static" feeling in my chest, but I've had that since I was as young as 10 and it's never impacted or bothered me in any way. How high a heart rate I can do go has always been dependent on how active I am for instance when I didn't workout for 3 years I could only go to 140-155 before feeling the same as now when I go to 180-195. The more I've worked out with these extreme's the easier it's become to hold a lower number for longer durations.
Also those watches used in school when I was in Middle School I use to love seeing it go well beyond 220 up to 230's. But I do know my limits or when I feel I'm doing too much, but I'm able to always push through a lot of this since it rarely ever is an energy issue or strength issue such as legs/arms unable to continue.
Let's see you training in zone 5 🤓
It won’t be pretty 😂
@@dr.robinlewisdisagree 😅
Nice breakdown.
Thank you!
My heart got to 205 bpm on my garmin watch while excercising and i,m 62:
Wow, that’s incredible
Simple way to know, if you can hold a conversation you’re at zone 2, if you can barely get more than two well pronounced words , you’re in zone 5
Yeah that can be a way to roughly assess the zones :)
It's called the danger zone. You could get a cardiac arrest, heart attack etc. Just be careful if you're not well trained or equipped for that.
For sure. I would recommend a good base of conditionning before trying the Tabata protocol for one.
Absolutely agree! Thanks for bringing it up as a I didn’t cover contraindications in this video. ❤️
I got costochondritis and adrenal fatigue from doing tabathas almost everyday sometime twice a day for different exercises. It took me a year to recover the costo and my CNS is not what it once was despite having mostly recovered, it has been almost 10 years since then.
If you plan on doing tabatha do not got more then 3 times a week. What is for sure I am never doing them again. burpees, sprinting, jumping jacks. Felt good but went too far.
@@jeanbob1481 that can happen very easily if you overdo these type of exercises! Thanks for bringing that up. ❤️
Just happened to my buddy … he’s 62 …HR hit 180 on a bike ride in Texas heat … he felt dehydrated .. stopped .. went to the medical tent .. drove 90 mins home then went to the ER and he was having an MI. trponins amd probnp off the chart. He survived … but heart is damaged. They think a small,piece of soft plaque broke off from “somewhere” and lodged in his left circumflex
Peter Attia also recommended 4*4 zone 5 training. 4 minutes high intensity and 4 minutes recovery. Why does he call that zone 5 if zone 5 is impossible to sustain for 4 minutes? Some call this the Norwegian 4*4 protocol. Would you recommend this for vo2max training?
I think they are likely in zone 4 & 5 during that type of training. My understanding is that you couldn’t hold a true zone 5 for 4 straight minutes but either way I think it’s still an effective way to train!
Peter Attia has a great video explaining what it feels like minute by minute to do the 4X4 training for 4 mins. Hope sharing this link isn't perceived as disrespectful to the OP, as no disrespect is meant. ruclips.net/video/PWNc4VkZv2A/видео.html&ab_channel=PeterAttiaMD
@@dr.robinlewis Attia distinguishes between max effort (which as you say can't be maintained for more than ~20 sec) and zone 5 heart rate (which can be maintained for longer). He recommends running as hard as you can maintain for 4 minutes, which if done properly, will get your heart rate to 90-95% for most of the 4 minutes (so total of ~16 min in Zone 5). Prior to learning 4x4, I was frustrated because I thought I had to run all out, and could never reach 90% HRM before running out of gas. And if I ran all out for 30 sec intervals, I'd end up only spending a few minutes in Zone 5. Anyway, thanks for the video!
Will zone 2 also give you a better vo2max?
Yes it will, just at a slower rate than zone 5 :)
@@dr.robinlewis thank you, I do an houre a day on the bike is that ok or too much?
@@robinmontanjeIt totally depends on where you’re starting but if you can maintain a full hour then that would be considered a successful zone 2 session 😊
But usually people won’t do it daily but rather 3X/week
@@dr.robinlewis is there slight benefit if I do it daily? I have the time for it? Right now I do daily zone 2 1 hour and then 1day zone 5 intervals
You can still improve V02 max with with zone 4.
Yes, any exercise if done enough will improve these markers but zone 5 is a more efficient way of doing it 😊
@@dr.robinlewis any exercise? That’s news to me, thanks! I was under the impression that only 4 and 5 improved V02max, with 5 being the dangerous kind. Personally, it’s very hard for me to sustain the length of 5 that Attila recommends (4 sets 4 mins on, 4 mins rest). Where as zone 4 I can craft a swim practice around and maintain for much, much longer.
@@embersandash It depends on your fitness and baseline of health but there is nothing wrong with taking the slower but more sustainable approach with zone 4! I agree Peter Attia’s protocol is very challenging and not for most 🙂
@@dr.robinlewis do you have a video with some progressions? Currently I do swim sprints and take at least 45secs rest. But I feel it’s really hard to get into zone 5.
@@embersandash i unfortunately don’t have a video like that but generally speaking you don’t want to increase frequency and duration by more than 10% each week.
What tool is the best to monitor Zone 2 and Zone 5 training? I use a Polar monitor, but it isn’t accurate.
I typically use Garmin, oura or whoop but that’s for their other health monitoring features that also help track recovery, sleep, etc. All of them have their limitations though and the chest straps are supposed to be more accurate for heart rate alone.
My max heart rate measured by my watch after high intensity interval sprints went up to 187 and it's repeatable data. I'm 53 yo male. Is this indicate any problem? I was thinking just my heart is small that needs to work high bpm to supply enough blood to my muscles.
That is perfectly normal. Having a higher max HR than 220-age indicates good health. I am 20 and have reached a max HR of 213, it was insanely hard.
God her facial expressions are soo doctor-ish 🤷🏽♂️😂
Thank you 🧐
Thank you 🤨😂
@@dr.robinlewis it was a compliment 👀 …jk your good 👍🏽