This is what Zone 2 training looks like | Peter Attia

all right so continuing the series of demonstrating some training stuff I want to show you what zone two looks like I talk about it an awful lot but I want you to kind of see how we manage it it's primarily managed through rpe rate of perceived exertion and as I've said before not really using my heart rate at all to determine where I'm going to be nor do I have a particular power Target today I'm averaging 225 Watts over the past 2 weeks it's been as high as 230 as low as 218 heart rate today right now about 137 it's been as high as 142 as low as 1 34 meaning throughout the past couple of weeks I do check my lactate using this device the end of each ride targeting 1.7 to 1.9 my range for the past 2 weeks has been as low as 1.3 and as high as 1 uh 2.0 but you don't need to worry about any of that stuff this is what you need to worry about as you can see I can carry out a conversation it's just not that comfortable I'd much rather shut up and listen to a podcast or an audio book but if I have to talk I can and I've spent some Zone twos on the phone the entire time not particularly enjoyable for the person on the other line I'm sure but that's really your litness test so don't get hot up caught up in what your watts are and what heart rate is as a percentage of maximum heart rate don't worry about any that stuff just reproduce this level of exertion I like to do it on a bike indoors cuz it's steady state you can do it on a treadmill you can do it on the StairMaster you can do it walking really quickly provided the elevation is somewhat consistent you can run you can swim Just Produce this level of exertion I want to spend at least 3 hours a week in this Zone um but if you're just starting out you might want to do three times 20 minutes a week there you have it zone two

Channel: Peter Attia MD

Views: 759,582

Keywords: Peter Attia MD, Dr. Peter Attia, Early Medical, The Drive Podcast, The Drive, Longevity, Zone 2

Id: 1RqY5EYOM0k

Length: 2min 49sec (169 seconds)

Published: Fri Dec 22 2023