Peter Attia's 80% Zone 2, 20% VO2 Max Training Protocol (and the optimal VO2 max interval length)

Summary

The 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

00:00

🚴‍♂️ 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.

05:00

🏋️‍♀️ 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.

Keywords

💡Metabolic Flexibility

Metabolic flexibility refers to the ability of the body to efficiently switch between using carbohydrates (like glucose) and fats for fuel. In the context of the video, this concept is central to understanding optimal training strategies for endurance athletes. The speaker emphasizes that metabolic flexibility is crucial for athletes to perform at their best, as it allows them to utilize different energy sources depending on the intensity and duration of the exercise. The video discusses how training in 'zone 2' can enhance metabolic flexibility, which is essential for expanding the capacity of mitochondria to meet increasing energy demands during exercise.

💡Zone 2

Zone 2 is a term used to describe a specific heart rate range during exercise, typically between 70% and 80% of an individual's maximum heart rate. This zone is considered ideal for developing aerobic endurance and enhancing metabolic flexibility. The video script mentions that spending 80% of cardio training time in zone 2 is a strategic approach to push metabolic flexibility and build a strong aerobic base, which is foundational for high-level endurance performance.

💡Mitochondrial Biogenesis

Mitochondrial biogenesis is the process by which new mitochondria are formed within a cell. Mitochondria are often referred to as the 'powerhouses' of the cell because they generate most of the cell's supply of adenosine triphosphate (ATP), which is used as a source of chemical energy. In the video, the speaker discusses how high-intensity interval training (HIIT) stimulates mitochondrial biogenesis, leading to an increase in the number of mitochondria and thus enhancing the capacity for energy production during exercise.

💡V2 Max

V2 Max, or ventilatory threshold, is a measure of the point at which an individual's body can no longer remove carbon dioxide and other byproducts of metabolism as efficiently as they are produced during exercise. It is an indicator of an athlete's endurance capacity. The video script uses V2 Max as a benchmark for the effectiveness of training programs, suggesting that a well-rounded training regimen should aim to increase V2 Max to improve metabolic flexibility and overall performance.

💡Endurance Athletes

Endurance athletes are individuals who participate in sports that require prolonged physical effort, such as long-distance running, cycling, and cross-country skiing. The video highlights these athletes as the epitome of metabolic flexibility due to their high V2 Max and ability to utilize both glucose and fatty acids for energy. The speaker uses endurance athletes as a model for understanding the training principles that lead to optimal metabolic flexibility and performance.

💡Cardiorespiratory Engine

The term 'cardiorespiratory engine' metaphorically describes the integrated system of the heart, lungs, and blood vessels that work together to supply oxygen and nutrients to the muscles during exercise. The video script suggests that a well-trained cardiorespiratory engine, with a broad base of zone 2 efficiency and a high peak of V2 Max, is essential for endurance athletes to perform at their best. The speaker advocates for a training approach that balances low-intensity, zone 2 training with high-intensity V2 Max training to build a robust cardiorespiratory engine.

💡High-Intensity Interval Training (HIIT)

HIIT is a form of exercise that involves alternating periods of intense anaerobic exercise with less-intense recovery periods. The video script discusses how HIIT can increase the capacity of mitochondria and enhance metabolic flexibility, but it also cautions that too much HIIT can lead to an imbalance if not paired with sufficient low-intensity, zone 2 training to build an aerobic base.

💡Lactate Threshold

The lactate threshold is the point during increasing exercise intensity where the body's production of lactate begins to outpace its ability to clear it, leading to a buildup of lactate in the blood. In the video, the speaker mentions that world-class cyclists can maintain a high power output (4 watts per kilogram) while keeping their lactate levels below 2 millimoles, demonstrating exceptional metabolic flexibility and efficient energy utilization.

💡Power Meters

Power meters are devices used in cycling to measure the power output of the cyclist, typically in watts. They provide a precise, objective measure of an athlete's performance. The video script mentions the use of power meters to quantify the training intensity and power output of cyclists, allowing for more accurate and effective training programs to be designed and monitored.

💡Aerobic Base

An aerobic base refers to the foundational level of cardiovascular fitness that supports endurance exercise. The video script emphasizes the importance of building a strong aerobic base through zone 2 training, which is essential for supporting high-intensity efforts and achieving peak performance in endurance sports.

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