How to train your cardiovascular fitness | Peter Attia
Peter Attia MD・12 minutes read
Cardiorespiratory fitness development involves maximizing the area of a triangle with base zone two and peak VO2 max, with a recommended training split of 80% zone two and 20% VO2 max, as seen in Tadi Pogachar's training routine. Weekly training breakdowns should include specific activities for each day, focusing on zone two workouts spread out in shorter sessions and VO2 max training with consistent intensity intervals.
Insights
- Tadi Pogachar, a prominent cyclist, emphasizes dedicating a significant portion of training (80-90%) to zone two, demonstrating its effectiveness in improving cardiorespiratory fitness.
- To optimize cardiorespiratory fitness development, a training split of 80% zone two and 20% VO2 max is recommended, with a detailed weekly breakdown including strength training, zone two sessions, upper body workouts, and specific VO2 max training, highlighting the importance of a well-rounded approach to training.
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Recent questions
What is the recommended training split for cardiorespiratory fitness?
80% zone two, 20% VO2 max
How does Tadi Pogachar structure his training regimen?
80-90% zone two, 10-20% other
What is the ideal weekly breakdown for cardiorespiratory fitness training?
Strength, zone two, upper body, repeats, zone two, upper body, zone two, VO2 max
How should zone two workouts be structured for optimal effectiveness?
Shorter sessions, spread out
What equipment can be used for VO2 max training?
Bikes, treadmills, stair climbers, rowing machines
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Summary
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"Optimal Fitness Development Through Zone Two"
- Cardiorespiratory fitness development involves maximizing the area of a triangle, with the base representing zone two and the peak representing VO2 max.
- The recommended training split for optimal results is 80% zone two and 20% VO2 max, applicable to both regular individuals and elite athletes.
- Tadi Pogachar, a top cyclist, dedicates 80-90% of his training to zone two, showcasing the effectiveness of this approach.
- A weekly training breakdown involves strength training on Monday, zone two on Tuesday, upper body strength on Wednesday, and repeats on Thursday and Friday.
- Saturday comprises zone two in the morning and upper body strength in the afternoon, while Sunday involves zone two followed by VO2 max training.
- Zone two workouts should ideally be spread out in shorter sessions of at least 30 minutes each, rather than condensed into one longer session.
- Various modalities suitable for zone two training include swimming, running, cycling, and rowing, with steady-state activities being key.
- VO2 max training can be performed on a range of equipment, such as bikes, treadmills, stair climbers, and rowing machines, focusing on intervals of 3-8 minutes.
- During VO2 max workouts, maintaining a consistent intensity throughout the interval is crucial, with a gradual increase in effort to avoid early fatigue and maximize effectiveness.
