Peter Attia's 80% Zone 2, 20% VO2 Max Training Protocol (and the optimal VO2 max interval length)
Summary
TLDRThe transcript discusses the concept of metabolic flexibility, the ability to switch between glucose and fatty acids for energy. It emphasizes the importance of zone 2 training for enhancing this flexibility and mitochondrial capacity. High-intensity interval training (HIIT) is also highlighted for its role in mitochondrial biogenesis. The speaker, drawing from experience with cyclists, explains the 80/20 training model, with 80% of cardio time spent in zone 2 and 20% in high-intensity workouts, to achieve optimal metabolic flexibility. The discussion also touches on the training methods of elite endurance athletes and the balance between intensity and efficiency in exercise routines.
Takeaways
- 🔄 Metabolic flexibility is the ability to switch between using glucose and fatty acids as fuel, which is crucial for endurance training.
- 🚴♂️ Zone 2 training is emphasized for enhancing metabolic flexibility, with the recommendation of 80% of cardio training time spent in this zone.
- 🏃♂️ High-intensity interval training (HIIT) is also beneficial for mitochondrial biogenesis, but should be limited to 20% of cardio training volume.
- 🌍 The most metabolically flexible individuals are high-level endurance athletes, such as cross-country skiers, distance runners, and cyclists.
- 🏆 World-class cyclists can produce 4-4.3 watts per kilogram of power sustainably, demonstrating exceptional metabolic flexibility.
- ⚖️ The training approach should be a balance between Zone 2 efficiency and high-intensity training to achieve a broad and high cardiorespiratory engine.
- 🏋️♀️ The 80/20 rule (80% Zone 2, 20% V2 Max) is derived from empirical observations of what works best for achieving high performance.
- ⏱️ V2 Max training involves longer intervals (3-8 minutes) at a slightly lower intensity than traditional HIIT, with a focus on efficiency.
- 📊 Personalized training plans should consider the individual's available time and willingness to exercise, balancing strength, stability, and cardio.
- ✅ Finding the 'sweet spot' in training intensity is an individualized process that requires practice and adjustment based on personal feedback.
Q & A
What is metabolic flexibility and why is it important?
-Metabolic flexibility refers to the body's ability to switch between using glucose and fatty acids for energy. It is crucial for optimizing health and athletic performance, as it allows the body to efficiently utilize different fuel sources under varying conditions.
What is Zone 2 training and how does it contribute to metabolic flexibility?
-Zone 2 training is a type of cardiovascular exercise performed at a moderate intensity, typically around 60-70% of maximum heart rate. It is believed to enhance metabolic flexibility by promoting the use of fatty acids as an energy source and expanding the capacity of mitochondria.
Why do endurance athletes like cross-country skiers and distance runners exhibit high levels of metabolic flexibility?
-Endurance athletes such as cross-country skiers and distance runners have high levels of metabolic flexibility due to their extensive training, which involves a significant amount of Zone 2 training. This training enhances their ability to utilize both glucose and fatty acids effectively for energy.
How does high-intensity interval training (HIIT) affect mitochondrial biogenesis and metabolic flexibility?
-High-intensity interval training (HIIT) is a potent stimulator of mitochondrial biogenesis, leading to an increase in the number of mitochondria. While it may not directly enhance metabolic flexibility as Zone 2 training does, it plays a role in overall fitness by improving the body's ability to handle high-intensity efforts.
What is the recommended ratio of Zone 2 to high-intensity training for optimal metabolic flexibility?
-The recommended ratio for optimal metabolic flexibility is approximately 80% Zone 2 training to 20% high-intensity training. This balance is based on empirical observations and the training regimens of high-level endurance athletes.
What is the significance of the 'pyramid' training model mentioned in the script?
-The 'pyramid' training model signifies a balanced approach to training where the base represents Zone 2 efficiency, the peak represents V2 Max, and the total area represents the cardiorespiratory engine. The goal is to have a broad base and a high peak, indicating a strong aerobic base and high performance capacity.
How does the concept of V2 Max training differ from traditional HIIT?
-V2 Max training focuses on slightly longer intervals (3 to 8 minutes) with a 1:1 rest-to-work ratio, which is different from traditional HIIT that often involves shorter, more intense bursts. V2 Max training is designed to improve the body's ability to sustain high levels of effort over longer periods.
Why is it important to have an aerobic base before engaging in high-intensity training?
-An aerobic base is essential for high-intensity training because it provides the necessary foundation for the body to handle the increased demands. Without a solid aerobic base, the body may not be efficient in utilizing energy sources, which can limit performance and increase the risk of injury.
How can an individual determine their optimal training intensity for V2 Max?
-An individual can determine their optimal training intensity for V2 Max by monitoring their heart rate and lactate levels during exercise. The goal is to find a 'sweet spot' where they can sustain high effort without reaching excessive fatigue or lactic acid accumulation.
What is the role of power meters in training for cyclists, as mentioned in the script?
-Power meters allow cyclists to measure their wattage output, providing precise data on their performance. This data helps in tailoring training programs to improve efficiency and power output, which is crucial for enhancing metabolic flexibility and overall cycling performance.
Outlines
🚴♂️ Metabolic Flexibility and Cardio Training
The paragraph discusses the concept of metabolic flexibility, which is the body's ability to switch between using glucose and fatty acids for energy. It emphasizes the importance of Zone 2 training for enhancing this flexibility, suggesting that 80% of cardio training should be spent in this zone to expand mitochondrial capacity. High-intensity interval training (HIIT) is also mentioned as a potent stimulator of mitochondrial biogenesis, but it should only constitute about 20% of training volume. The paragraph cites empirical observations from studying high-level endurance athletes, such as cross-country skiers and cyclists, who exhibit the highest metabolic flexibility and V2 Max levels. It explains the 80/20 training approach as a pyramid model, with Zone 2 efficiency as the base and V2 Max as the peak, aiming for a broad base and a high peak to achieve the best of both worlds in terms of efficiency and performance.
🏋️♀️ V2 Max Training and Its Intensity
This paragraph delves into the specifics of V2 Max training, contrasting it with Tabata and traditional HIIT. It clarifies that V2 Max training involves longer intervals of 3 to 8 minutes with a 1:1 work-to-rest ratio, which is less intense than most HIIT sessions. The speaker shares a conversation with Marty Gabala, a cycling coach, who advises longer intervals for effective V2 Max training. The paragraph highlights the importance of finding the right intensity for V2 Max training, which is a balance between not going too hard and not holding back too much. It suggests that with practice, one can determine the optimal 'sweet spot' for V2 Max training, which is crucial for generating power and improving cardiovascular fitness.
Mindmap
Keywords
💡Metabolic Flexibility
💡Zone 2
💡Mitochondrial Biogenesis
💡V2 Max
💡Endurance Athletes
💡Cardiorespiratory Engine
💡High-Intensity Interval Training (HIIT)
💡Lactate Threshold
💡Power Meters
💡Aerobic Base
Highlights
Metabolic flexibility is the capability to shift between using glucose and fatty acids as substrates.
Zone 2 training is key to developing metabolic flexibility, and 80% of cardio training time should be spent in this zone.
Zone 2 training expands mitochondrial capacity to utilize both fatty acids and glucose for oxidative phosphorylation.
High-intensity interval training (HIIT) also stimulates mitochondrial biogenesis but doesn't develop metabolic flexibility as effectively as Zone 2 training.
Endurance athletes, such as cross-country skiers, distance runners, and cyclists, are the most metabolically flexible humans on the planet.
The highest VO2 maxes are found in elite endurance athletes, and they demonstrate superior metabolic flexibility.
Elite cyclists can sustain 4 watts per kilogram of power while keeping lactate levels below 2 millimoles.
World-class cyclists can maintain 330 to 340 watts for hours, demonstrating remarkable metabolic efficiency.
The 80/20 training rule for endurance athletes promotes a balance between Zone 2 efficiency (80%) and VO2 max training (20%).
Training for both aerobic base (Zone 2) and peak performance (VO2 max) creates a large cardiorespiratory engine, essential for metabolic flexibility.
HIIT workouts, while effective, are not the optimal method for building metabolic flexibility compared to structured VO2 max training.
VO2 max training typically involves 3-8 minute intervals with 1:1 work-to-rest ratios, slightly longer than traditional HIIT sessions.
Shorter HIIT intervals, such as 20 seconds on, 10 seconds off, are less effective for VO2 max improvements compared to longer, moderate-intensity intervals.
Finding the optimal balance between intensity and duration during VO2 max training is crucial for achieving peak performance.
Shifting to 3-minute intervals in VO2 max training enhances the balance between endurance and peak power output, as shorter intervals may result in premature fatigue.
Transcripts
what do you think about so metabolic
flexibility being being the capability
to shift between using glucose as a
substrate and using fatty acids I mean
this is something this is the zone two
thing right this is exactly why we train
that zone 2 system and that's why you
know we have our patients spend 80% of
their cardio training time in zone 2
that's really pushing that metabolic
flexibility you this is a this is the
training system for making sure you
expand the capacity of your mitochondria
to under ever increasing demands have
the ability to utilize fatty acids for
oxidative phosphorilation and glucose
for that matter but if you were to do
let's say you're doing more
high-intensity interval training which I
do a lot of um that increases the
capacity because it's such a potent
stimulator mitochondrial biogenesis so
maybe and I and I hesitate to say like I
think a lot of times when I'm doing my
hit I am I'm still really using my
mitochondria like you know I'm not like
doing an allout Sprint but like you know
I do shift into to using glucose of
course and we just think that only 20%
of the cardio training volume should be
there and the reason for that is
actually kind of an empirical
observation if you ask the question who
are the most metabolically flexible
healthiest specimens we have on this
planet they are highlevel endurance
athletes namely CrossCountry skiers
distance Runners and cyclists so what do
we know about this group we know that
they have the highest V2 Maxes of any
humans on the planet and we know that
they are the most metabolically flexible
of any humans on this planet now my
experience is far more with cyclists and
so I usually just talk about this
through the lens of a
cyclist um and the other thing I like
about cycling compared to SK skiing or
running is we can use wattage because we
can put people on power meters and we
can get the
numbers a worldclass
cyclist is able to put out 4 watts per
kilogram of power while keeping lactate
below 2
Millo in fact the best cyclists in the
world are probably at about 4.2 4.3
watts per kilo so let's just do the math
on that if someone's listening to this
and they've ever been near a power meter
so if you're 80 kilos you're 175 lb that
means you're able to put out 330 to 340
watts which by the way most people who
weigh 80 kilos can't do that for one
minute literally they can't do that for
one minute these people can do it for
hours and keep their lactate below 2
Millo it's the single greatest
demonstration of metabolic flexibility
that you will ever
see how do these people train as this is
you know this is one of the questions my
patients ask me is Peter where is this
8020 coming from where's the study that
demonstrated this and I said well the
studies are all based on what do you
have to do to achieve that level of
performance so these athletes and their
coaches have all figured out that to
produce the highest V2 Max and to
produce the greatest degree of metabolic
flexibility you think of it as a pyramid
where the base of the pyramid is your
Zone 2 efficiency and the peak of the
pyramid is your V2 Max and the area
total area of the pyramid is your
cardiorespiratory engine so you want not
a narrow base with a high peak not a
wide base with a short Peak you want a
big base big peak and the way to get
that is about 8020 if you try to do too
much high intensity you simply don't
have the aerobic base on which to build
it so yeah you might have more
mitochondria but they're not as
efficient if you only do the low
intensity stuff they're efficient but
you might not have enough this is a bit
of an oversimplification but you want
the Best of Both Worlds right you want
you want both the the breadth and the
the peak effectively
so um what what we basically do with our
patients is we we start from a
standpoint of time how much time are you
willing to exercise a week I'm not going
to tell you what you need to do let's
start with you telling me what your
willing to do and then the simplest
approach is we'll put half of that into
strength and stability half of that into
cardio of the cardio it's 8020 80% of
that will be Zone 2 20% of that will be
V2 Max and V2 Max by the way training is
pretty hard because it's slightly longer
intervals than what people think of as
traditional hit so traditional hit works
I'm just saying you know it's it's not
the best way to get there um it's a it's
a good way to get there and and we know
like even just looking at the Tata
studies right Tabata is neither one or
the other right like a 20 on 10 off
times eight
rounds is neither a pure Zone 2 nor it's
it's it's way too hard even for v2 Max
actually because V2 Max sweet spot is 3
to eight minutes with one to one rest to
recovery so three on three off three on
three off um that's a lower intensity
than most people are doing in a hit
class most people in a hit class doing
shorter intervals and pushing much
harder I I just had a a a talk with um
with Marty gabala and I asked him that
question you know and he was like Ronda
you got to do more three because I
wanted I was like I want to do V2 Max
training like this is what I do I do a
lot of the you know do I do 16 rounds
and I'll do 20 seconds on 10 seconds off
right but my 10 seconds off are I mean
my my heart rate's still pretty high
like I don't so um he's like you you got
to do like 3 minutes at least one you
know and so I've shifted my my training
now to doing and it's absolutely true I
am not going as hard you can't yeah it's
you just can't go as hard um and so and
it's an art form you'll you'll figure it
out because you'll
realize and you'll you'll have to you
you'll be like I went too hard and I was
dead at a minute and a half and I was
like loafing the last minute and a half
or I held back too much and by the end
of the 3 minutes it was like oh I
actually could have gone harder and
that's okay like you you you you'll sort
of figure out what that sweet spot is um
but that that 3 to eight minutes is the
is the optimal zone for for generating
V2 max
power
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