In this episode, we discuss: 0:00:00 - Intro 0:00:10 - The amazing potential of cyclist Tadej Pogačar 0:06:54 - Metrics for assessing athletic performance in cyclists and how that impacts race strategy 0:17:20 - The impact of performance-enhancing drugs and the potential for transparency into athletes’ data during competition 0:26:06 - Tadej Pogačar’s race strategy and mindset at the Tour de France 0:29:58 - Defining Zone 2, fat oxidation, and how they are measured 0:40:04 - Using fat and carbohydrate utilization to calculate the mitochondrial function and metabolic flexibility 0:44:30 - Lactate levels and fat oxidation as it relates to Zone 2 exercise 0:59:54 - How moderately active individuals should train to improve metabolic function and maximize mitochondrial performance 1:06:27 - Bioenergetics of the cell and what is different in elite athletes 1:19:19 - How the level of carbohydrate in the diet and ketogenic diets affects fuel utilization and power output during exercise 1:27:27 - Glutamine as a source for making glycogen-insights from studying the altered metabolism of ICU patients 1:34:27 - How exercise mobilizes glucose transporters-an important factor in diabetic patients 1:39:00 - Metrics for finding Zone 2 threshold-lactate, heart rate, and more 1:58:27 - Optimal Zone 2 training: dose, frequency, duration, and type of exercise 2:10:22 - How to incorporate high intensity training (Zone 5) to increase VO2 max and optimize fitness 2:23:25 - Compounding benefits of Zone 2 exercise and how we can improve metabolic health into old age 2:27:57 - The effects of metformin, NAD, and supplements on mitochondrial function 2:37:45 - The role of lactate and exercise in cancer 2:44:42 - How assessing metabolic parameters in long COVID patients provides insights into this disease 2:52:57 - The advantages of using cellular surrogates of metabolism instead of VO2 max for prescribing exercise 3:02:30 - Metabolomics reveals how cellular metabolism is altered in sedentary individuals 3:08:49 - Cellular changes in the metabolism of people with diabetes and metabolic syndrome
In thirty years they haven't shown us a study demonstrating epo raises functional performance in running or cycling. Vitamins c and e consistently show decreases in performance. The limiting factor for recovery isn't hormone production, but digestion, and no study ever showed strength gains for trained athletes with steroids. Why are you dummies still worshipping pharma? Would you dope a wild dog or a cheetah and expect it to catch more prey? You look at a whale in the ocean and says "let's give it growth hormone?" Do you simply not practice introspection? You are so dumb. What if.......riders who dope ride fast in spite of, not because of......doping. The only laboratory demonstrated use of blood transfusions is for people who have lost blood, and not to increase functional performance of athletes. The blood is damaged. It's not like a squash you can store all winter . As soon as it's out of the body the cells rapidly get damaged. Hence so many strokes and sleepdeath. You guys are just dumb. I will see if you even respond to this, and acknowledge how dumb you are, or if you keep failing to practice introspection. I grew an inch taller and put on a hundred pounds in four years in my thirties. No drugs. And you so called experts worship a bunch of BS pharma.
F'ing awesome interview Peter! Right on point ☝️. I'm going to be calling you for a consult-- I started running earlier this year for the first time since high school-- I'm in my 60s & couldn't run 50 yds w/o gasping for air; now I can run for an hour or more. My resting heart rate is in the low 40 bpm & my max hr is in the mid 170s.....I want to up my game .... centenarian decathlon here I come!
Interesting discussion. Thanks for posting it. I’m going out tomorrow morning for a 1 hour zone 2 ride on my bike. Should I eat breakfast first or wait until after?
I first admired Dr. Attia with a Ted talk years ago where he was openly sorrowful for a diabetic patient. Every day since he exhibits his intense desire to help, educate and inform humanity. This epidemic of metablic dysfunction has gotten completely out of hand and affected us all. His integrity, intellect and drive to relay knowledge is a gift. A sorely desperately needed gift.
I never comment on videos, but this podcast is life changing if you understand the biochemistry of the topic. What a great guest! They basically distilled in an hr the secrets of how to achieve an elite metabolism, increase longevity, and have an above average quality of life. The best comment of the podcast is that metabolic improvements are to be thought as accumulating wealth, a day in and day out grind for a life-time. I am very careful on who I take advice from, but for those new to Peter´s content, he is one of the very very few people worth listening.
2:25:20 "You can make relatively quick changes in your glycolytic efficiency. You can take an untrained person with a vo2 max of 20 and you could take them to 30 in a period of months with the right amount of training. A 50% improvement in a few months. It's very difficult to see a 50% improvement in mitochondrial function in a few months. It speaks to why this level of training should be thought of in the same way that you think of accumulating wealth: which is it's day-in and day-out small compounded gains over years and years. " Powerful. I gotta get on it!
But, trust me when i say this, when you achieve small gains in mitochondrial function, it feels same as when you have gained 50% or so improvement in glycolytic efficiency. Do not measure it. Just feel it. As you start to gain or improve your mitochondrial function; you will see the transformation through the fundamentals and therefore, you can't miss it. You feel it everyday. Frequent measurements - Peter has a reason why he does it, but otherwise mostly act like a spoil sport. Just chase improvement. Do not think or target how much is been my mantra when I train athletes. Example - I don't allow my trainees to measure their weight. Because in many cases, the athlete is not losing weight but he is getting fitter at different levels. Two different and yet co-related subjects
Always trust a man who runs the headphone wires through his shirt. What a spectacular podcast. The quickest 3 hours I've ever spent and I will be re-listening to take notes. Amazing, thank you Dr. Attia and thank you Dr. San-Millán, this podcast will improve countless lives and also save others. Thank you.
I just signed up as a subscriber, and I am BLOWN away with the quality and quantity of content. I feel like a kid in a candy store; I don’t know where to start but I want to consume it all - immediately. ❤
I have been training like suggested for 4 months now. Lost 4.5 kilos, resting pulse dropped from 64 to 56, 1k running time improved 13%. I love this guy! Thx man!
As a doctor AND an avid cyclist/runner, I can truly say that your knowledge and insight into sports and metabolism are unparalleled! I really learned a lot from this podcast. Thank you and keep it up!
As a 60+, lifetime athlete and cancer specialist, I found this video absolutely fascinating and so informative. I have already mapped out the changes for my winter cycling training. I suspect that I will also be diving deeper into the rabbit hole with you two on these topics. And Iñigo thought no one would be interested in this!
For folks who might be curious how my Z2 progress is going: Background: - 28 y.o. - 170 cm - started exercising 3 months ago (as in no training prior-at all, did nothing) - average diet (still) - smoker (still) 3 months ago: - 63 kg (no visible abs) - max HR 185 - 88 watts at HR 147 - 1.4 watt/kg - 45-60 min - 5 days/week Now: - 65 kg (slightly visible abs) - Max HR 19 - 140-150 watts at HR 147 - 2.3 watt/kg - 90-120 min - 6-7 days/week I know I can’t keep progressing like this forever. The results are so drastic due to non-active lifestyle before 3 months ago Will come back here if it’s ever going to reach 3 watts/kg. Will be trying my best
This is great. How's ur progress now? May i know wether you train exclusively in zone 2 every session? Or do you include weight program or high intensity session?
This (RPE) is to me is far better than heart rate which I have been using till recently. Heart rate can vary greatly on so many factors including hydration. So your zone 2 based on HR % or HRR is changing every single day. It’s far better to undershoot z2 max than to overshoot.
Its funny because I do this even as a solo rider. Im freaking talking to myself on long climbs LOL. Its hard to do monitoring on my cycling computer while Im suffering
@@IT_Farhan I agree and I like using a simple perceived effort approach for all of my riding. Zones based on heart rate and ftp are good, but one of the biggest factors that they don’t account for well enough in my experience is fatigue. My Zone 2 range varies between the beginning of a long ride and the end of it, and when I am fresh or have built up a good amount of cumulative fatigue. And of course we could make a generic adjustment to the zones, but our body already does this amazingly well and gives us this information on the fly through the predictable signals and feelings mentioned. Sometimes the simplest ways are the best ways, and the level of precision we sometimes try to achieve isn’t needed.
Thank you Drs San Milan and Attia!! I’m a spin instructor and tonight’s class - first time ever - we are doing a MAF test!!! I’m so happy to have found your info on this. I used to run ultras… but I was slow slow slow. 7 years ago I went to HIIT and lifting, all fast and hard with rests all the time. Imagine my shock to find that I get pooped on a 2.5 hour easy hike - then eat like crazy the next day after years of HIIT! Now I want more balance… I want the easy peasy fat burning back! Having fun re-training my body not to work all out and wait for rest.
One of your best episodes, Peter. Outstanding physiology information and love the deep dives regarding zone 2 training. As a cyclist, this is what makes this podcast special. Keep it coming.
I've listened to this episode 2x while out riding. Watched it on youtube (3rd time going through this material) while riding my new indoor trainer set up and wow, I am still learning things. One other way to think about the importance of training type 1 muscles and improving mitochondrial and metabolic health is because that is where us mortals spend most >90% of our time living life. So obviously training in this zone is critical for longevity and lifespan. Thank you so much Peter and Iñigo for this information. It has been life changing for me and I am ever grateful.
@@kapribadi awesome! Me too. Have watched, listened to it, and read the transcript so many times now, and all of what Inigo has online. He’s shared the health gold and diamonds the world needs to know!
Zone 2 training has changed my path in the pool and I am forever grateful! The difficult part of Zone 2 training, at least for me, is slowing down the workout and monitoring the heart rate. Thank you for making this video. I appreciate you and your guest Mr. Inigo San-Millan's knowledge!
@@lemaitrethemonk I agree. It is far too easy to get too excited and go too hard! RPE! add a little higher intensity at the end of the sessions. Does not take a lot.
I’m listening to this when I can… started at 1:39:00 and drinking all this great information in. Interesting experiment Dr. Attia did with Propranolol. My HR was extra high today (by 10-15 bpm) doing zone 2 after a cup of coffee. Increased the duration from 45 mins to an hour. Not having a lactate meter, I felt reassured to use perceived exertion as described by Dr. Attia and Dr. San Millan. Can’t wait to listen to more. People often use the phrase life-changing for things that really aren’t. It’s no exaggeration to say this and so many other things we’ve learned from this podcast are truly life-changing and I am so thankful that Dr. Attia shares his brilliance and expertise with others so we can all have better lives.
What HR do you try to maintain.. 155 to 160 works for me getting back into this after having a lazy winter. Seems to fill the criteria of being able to hold a conversation with a slight exertion noticeable. Is it me or are the first 10 minutes the worst? 😄
@@angelapolly1 I’m 57 and my heart rate in Zone 2 can vary from about 120 to 145 depending on many factors. Mostly how fresh and recovered I am. RPE is the way to go, but checking HR is definitely informative!
I was just putting together a training schedule this morning, and you’ve convinced me to swap out one HIIT session per week for another zone 2 session. Not that it takes a lot of arm twisting for me to skip HIIT training.
I would say they are about the same difficulty unless you mean vo2 type HIIT which is horrendous! Typical HIIT is 1:3 or even 1:5 work to rest ratio which isn't so daunting. Also zone 2 IMO needs to be 2 hours+ unless you're just starting.
@@richardmiddleton7770 i tend to enjoy zone 2 rides. Outdoors I can relax a bit and take in the scenery. Or indoors I can put on a podcast and be absorbed by that for two hours. For HIIT I am doing 15 minute intervals at FTP with 8 minute breaks, and I find that it takes just about all I’ve got to get through a workout. It’s very mentally taxing as well as physically.
This is now my favourite thing on TH-cam. As an exercise physiologist, Inigo is my hero. Thanks Peter, I can't wait for more sessions like this. I have many questions!
Thanks Peter and Inigo. Your conversation has reinforced my understanding and as an intermediate age grouper, (55-59) who's been following a predominantly Z2 TP program for around 5mths now, I'm starting to notice those small incremental improvements. I have for a great many years now believed that you can treat most things through diet, exercise and strength training. Building that Z2 base just continues to reap benefits for me. 🙏
I am a long time listener and admirer of Attia, and an elite competitive masters cyclist. This is a thoroughly comprehensive interview. Outstanding information!👏 Watch it repeatedly! Internalizing it! Be confident in its application! Then go do epic shit! 🚴♂️🧠
I would like to express nothing less Than my utmost gratitude for the affirmation that I was indeed headed in the right direction. When you do long z2 sessions, sometimes is so difficult not to second guess the effectiveness of your training when progress is so hard to gauge. This, has given me all the confidence I need to carry in with my regime. This, coming from a non competitive cyclist on a limited time schedule, and hence needs to make every second on the bike count
Ironman athlete here who went through 6 months of long covid. Was dreadful, lost everything fitness wise. Heart problems, total mitochondrial breakdown -- couldnt keep up with my 8 year old on a bike for 10 minutes. Full recovery a year later. Great episode and nice to hear you touch on the subject.
@@caleb7882 Any training and supplementation that supports mitochondrial function is the way to go so building the aerobic capacity with zone 2 training and consuming supplements such as nmn, astaxanthin, cordyceps, ginseng etc (though be careful with the nad+ precursors such as nmn and nr as pointed out around 2 hrs 30 mins into this podcast) Qi Gong / Nei Gong is also being massively slept on as building Qi and Jing directly influences the health and efficiency of energetic functioning at all levels including cellular. I have a feeling this will be the next 'Aha' revelation for modern biology actually.
@@philippwaag2173 Any training and supplementation that supports mitochondrial function is the way to go so building the aerobic capacity with zone 2 training and consuming supplements such as nmn, astaxanthin, cordyceps, ginseng etc (though be careful with the nad+ precursors such as nmn and nr as pointed out around 2 hrs 30 mins into this podcast) Qi Gong / Nei Gong is also being massively slept on as building Qi and Jing directly influences the health and efficiency of energetic functioning at all levels including cellular. I have a feeling this will be the next 'Aha' revelation for modern biology actually.
@@laubachm11 If this is just a normal interview in your eyes, I would love it if you could link other normal interviews that I can learn from. :) To me, having listened to many, many podcasts, this goes into excellent depth from two experts.
+ Peter Attia MD Due to this podcast I've decided to start doing zone 2 training and am really enjoying it. Coming back from a run and still feeling fresh is a pleasant change. HOWEVER...I replayed this podcast today and at 1:46:45 you say that zone 2 was 70 to 80% percent of MAX heart rate. I thought zone 2 was 60 to 70% MHR. Am I wasting my time at 60 to 70? 70 to 80 percent is what I've normally been doing in the past for an easy day run.
He said “for him”. HR is a varying guideline. Use the “conversation” metric. You can carry on a conversation, but the other person can tell you’re exercising.
You just started! Starting with a low load gives your body time to adapt to the new stimulus you're giving him. Probably doing less than Zone 2 for beginning was the best choice or you could be injured! Now your body is adapted and you still feel fresh when you get home, you can increase to Zone 2 :)
You're probably using percentage of heart rate reserve, which takes into account your resting heart rate as well. So you're correct in stating that 60-70% of your heart rate RESERVE is zone 2. They're talking percentage of max heart rate. It's an apples to oranges comparison. Keep doing what you're doing. It's correct.
Recently found this podcast and it’s got to be one of the best out there. The Lance edition was his best interview from his entire life. Thanks for your professionalism & interesting content.
Congratulations Everyone!!! I still have 4 workouts left but this will be the first series of workouts I've completed. Thanks, Sydney, for the motivation.
Cant thank you enough Peter and Inigo! That was super useful. This podcast was a true eye-opener in terms of MCT1 transporter and importance of Zone 2! Charts were also very effective in explaining start of Zone 2 when Fat oxidation ends. Thanks again.
Just. Wow. My mind is blowing over from all the knowledge of this conversation. Made a tough realization that I’ve been exercising cycling so wrong the whole time. Can only say a HUGE thank you and confirm to iñigo and you Peter that yes, people (at least myself and friends) are veeeeery much interested in listening to 2, 3 or even more hours of mitochondria and training nerdities!!
This was outstanding ! Outstanding !! @01:19:00 they talk about the importance of carbs, and the difference between RE- utilizing them from lactate, instead of just releasing the lactate into the bloodstream. This is what distinguishes the true athlete, from the guy that works out. Thanks so much to both, and everyone involved in the researching of this Data.
I had COVID in March 2020, Delta and Omicron and my fitness was cut about 50%. I used to run Marathons and ride 100Km + w/ 900m elevation. Recently an amazing recovery started. I do structured workouts daily in mostly Z2, but like some 30/30s twice a week. My FTP recently jumped to 2W/Kg with a nice controlled effort. What an insane 2 year journey.
@@wigleboy if you can get to 1 to 1.5 hrs a day 5-6 days a week you might reverse all damage and have a brand new engine you have never had before. Tadej still does 5 hours a session ever chance he can get and sometimes just goes as long as he can. Even with new trainers he still does it. He understands the unprecedented metabolic mitochondrial benefits.
This took everything I learned in college in exercise physiology and taught me more in three hours then I ever learned in my college classes. I already love Z2 but this really allowed me to feel out even more on the science. As I turn 40 soon, learning that this type of training is so important as we age was something I haven’t really thought about. I always thought strength training with HIIT to keep fast twitch strong.
@@dustinmaherfitness this flipped on its head everything I had learned in exercise science. But it works incredibly and makes total sense if people understand what “maximum mitochondrial expression” means! That word should be printed on our wall in our home and in our office.
The explanation of heart rate variability was very organic and i could easily relate to it.. Far better than the gap between beats.. I can only go by feeling here..
Fascinating as I have always done intervals when I'm "fresh" at the BEGINNING and then the ride in zone 2 afterwards, to build endurance. I was told years ago that since endurance is the ability to overcome fatigue, you do the endurance training to fatigue. The benefit of the sprints or "intervals" were more effective if you can do them when "fresh." This video seems to say the opposite. I can try the intervals at the end of zone 2/endurance training and see what happens. Thanks for interviewing this doctor and presenting this information. It was really interesting.
@@cyclinginsoutherncalifornia yes, it is the opposite. Do it at the end of Z2, or a different session in the day. I find it done at the end of Z2 works incredibly well. A total reversal in paradigm fir me, but the results are undeniable
Amazing vedio. One of the most comprehensive zone 2 guide on youtube for sure. Anazing work Peter. I was wondering if someone can answer how much training volume and duration is required for an absolute beginner| Enthusiast to move from 1w/kg to 3-4w/kg in Zone 2.( without genetic factor support ). Q2 . How long of consistent training will it take to achive. Q3 How to gauge your progress witb HR meter alone if you dont have a power meter. Ref How HR variability and HR recovery will progress as you train? Q4 What will happen if you choose not to do any high intensity training, but stick to zone 2 alone.
This podcast is incredible. I will need to listen to it about 3 times as there is so much info in this. But what an interesting and intellectual man. Absolutely love this.
@@markmetternich7629yaa i search for all of his guest appearances lol he has his own youtube channel now with just one upload fairly new its good also. Ive been combining this knowledge along with the information for the “mastering diabetes” channel and jayfieldman wellness which they reiterate a lot of the ray peat theory and man ive been transforming my health for the better i think this information may have saved my life or increased the quality of it at the very least
h 2:36: so early retirement is the answer :-) thank you both for a fascinating episode. As an age grouper, this gives me extra ammunition to convince my group (and coach...) to emphasize Z2 over HIIT intervals!
I'm one of the lucky ones hit with Long Covid. Prior to Covid infection I was a fulltime endurance athlete. I'm 11 months now and slowly getting back to exercise. I could barely walk for 4 months. But starting light bikes rides and skiing from month 5 to now. I'm planning to bike Zone 2 for 5 days a week for an hour to hopefully restore my mitochondria. At this point in the journey, activity seems to help, which supports his theory. I've seen some other endurance types recover from LC using a very slow build up in activity; it seems to take about 12-18 months for them to get back to normal activity levels.
@@Wds__99 yes, get up to 1 to 1.5 hrs of steady state zone 2, 5-6 days a week and you’ll have the best metabolic mitochondrial density/efficiency health of your life in a year or so.
This 1-1/2 hour zone 2 is absolutely key for me for metabolic health. I was walking that amount of time, but mostly zone 1. Then unintentionally I bumped up to zone 2 while I was preparing to move and over a couple of weeks dropped 2 pounds effortlessly. When I moved, I changed to mostly HIIT and strength. My long hikes were always zone 3 and higher. At first, I did continue to drop pounds at a slower rate, and then plateaued. After seeing this podcast, I made sure I found that sweet spot of zone 2 and immediately dropped another 2 lbs. In total I went from 144 down to 135 currently over 10 weeks. The remarkable part is that this was without dieting; swapping the zone 3 for zone 2 is so effortless. I had to ruck to keep in zone 2.
@@susanmaves I too ruck. And building as much steady state zone 2 in is just incredible how it upregulates everything, most importantly full metabolic health!
23:32 on having metrics on screen of the riders, Velon did this during their "Hammer" series and it was awesome - but they got clobbered by the UCI in a squabble I believe, and the Hammer series hasn't repeated the last few years - its a shame, it was a real step forwards in engagement and a fresh format in cycling, I wish they were able to bring it back - it was really novel in terms of race structure too, not just the insights in terms of metrics. Some of the race videos are still available on youtube as of today.
This is one of the reasons I watch Zwift racing. So eye-opening and inspiring to see what's going on with power, HR, W/kg etc. That and I'm a tragic nerd. Would love to see more open data around the pro pelton
Thx as always. Great show. Two things. I think you need to refresh your memory about Eddy Merckx, perhaps read Daniel Friebe’s bio of him. I love Pogacar. He is GREAT. But it is early days to suggest he will approach the achievements of Merckx. Merckx won the first five TDF’s he started. He won 19 Monuments. These included 5 wins of Liege Bastogne Liege and 7 -yes, 7-wins of Milan San Remo. He broke the then hour record. Three times he won the Giro and the TDF in the same year. Formerly, the Vuelta was in the spring. Merckx wanted to add it to his Palmares. So, he raced it once, four days after winning the Giro and he won it. You understand. He won two grand tours, the earlier ending four days before he began the second. He won 11 grand tours. Second. Could you speak to how the still popular idea of so-called polarized training fits into the Zone 2 emphasis-if it does. Kindest, Mike Finlayson
The most incredible interview on Health on the entire Internet or anywhere!!! People are majoring on the minors completely, and they are completely minoring on the majors!
Great show. From 1 hour 58 mins to 2 hours 27 mins was especially helpful. I mountain bike 5 to 6 days a week for ~ one hour each time. My rides have short steep climbs throughout them and so it sounds like I may be detrimentally busting up my beneficial time in Zone 2. Something for me to look at further, but the short steep climbs are the most fun and so probably no change in approach.
I have a question: is everything always related to the muscles you're activating with the exercise? Let's take mitochondria, for example: am I going to stimulate them only in the muscles I'm training? Or does the whole body muscle system benefit from the exercise? And what about VO2 max: is that connected to the muscles you're training, or is it a "quality" that involves the entire body? By the way, this podcast is fantastic! I'm sharing it with everyone I know who could be interested
Thank you both for sharing so many important elements that intuitively I was already aware of, but now being backed up by research and studies will make my life easier with the athletes I train and my family members affected with cancer and obesity/sedentarism
I like how Peter question everything, pulling out information & let ppl form their opinion. He is not blindly onto the NMN train. At times I tink he is very skeptical but this is wat I need ppl like him out there. This guy is definitely not a sheep & will never be controlled by the mass narrative.
Thanks so much for this effort. A tonne of fresh information, a tonne of learning and I will rewatch the entire video because of the great quality. I would ask about 1 more thing: how effective or helpful is creatine and caffeine in Z2 training? Should it be avoided, used sparingly, helpful in improving metabolic function, or waste of money?
Amazing! Only up to 1hr 20mins so far. I have to keep replaying to keep up with this deep dive. Looking forward to hearing the rest of this episode tomorrow 👌👍
Marvellous podcast Inigo and Peter.. Both of you are truly inspirational scientists .Keep up your incredible focus and knowledge sharing for the benefit of mankind.
I’ve always thought “it’s all about oxygen availability.” One HUGE lightbulb that went off here is that the limiting factor for leaving zone 2 is mitochondrial function and/or efficiency. It seems that oxygen availability isn’t a major issue. Cardio respiratory fitness doesn’t seem to play a major role until zone 3+. This is a major shift in how I think about exercise. Is this right?
If 70-80% of your time on the bike is in zone 2, you're going to see great results. I recommend riding five days, 2 days with intensity (tempo, sweet spot, threshold, vo2, or sprints). It's really all about time in zone 2 though, that's where the real gains come from.
@@paulcorsetto6047 I'd actually do the calculation... you never know how your device calculates it. The best method is 65-70% of your "heart rate reserve". The formula looks like... 0.65 * (HR max - HR rest) + HR rest.
@@paulcorsetto6047 that 220 minus age formula is completely arbitrary. Don't use that! Most cyclists and runners have maxed out their heart rate at some point within the last year. Whatever that number was, use that!
Superb video ! Dr Iñigo San-Millán is really nice person who explain very well. And I think you are right about showing more data in race for the viewer. I really like to see the data in real time on youtube video when people race. It's even more interesting to see mr nobody race with data and a gopro than pro without data that are filmed from far for tv, cause we don't really can "feel" the effort they are putting from viewing at far distance. People racing with gopro etc, you are in the race with, you can feel how hard they push to follow or when they are dropped etc. I can't imagine seeing the best of the world like that, it must be amazing to see moment like you talk about Formula 1. Also it would attract more people into this sport, cause people not into cycling don't even imagine the power and endurance the best have, the speed, the technique etc. I was shocked the first time I saw that on youtube, it was awesome. It would be more human like you say.
Really great stuff - Thank you Peter Attia! Question about zone 5 (and zone 2). Based on PAs "Q&A, 21. apr. 2021", at 51:50): PA says he is within 2 beats of his max hr, at the end of the 1-minute hard effort! How can that be? Most people require a much longer effort, before reaching (within 2 beats of) max hr!(?) Im curious: does PA have a higher max hr than he thinks - or is he unbelievably good at increasing hr (in one minute (biking!))? If his max hr is higher than he thinks, that would suggest that we should be lower than 78-81 % of hr (in zone 2). And it looks like many people believe they should be lower than 80 % of max hr (for zone 2). Personally, Im sure about my max hr (200), and I need a lot more time and effort to reach that kind of heart rate (195-200) while running (would be even more difficult, for me, on a bike). I also suspect that my zone 2 is more likely to be between 75 and 80 % of max hr (than 78-81). I know that (% of max) hr is not the most accurate, but i found PAs statement at 51:50 to be very strange. Would love to hear him explain/elaborate. Link to episode th-cam.com/video/txLrNhv8GW0/w-d-xo.html (51:40 --> )
Hi Peter and Inigo, fantastic podcast thanks very much for sharing your knowledge and wisdom. You didn’t answer the question posed by Peter - is it better to workout at lactate 1.7-1.9 mm/ml or peak fat oxidation (in context of mitrochondrial health and fitness improvement) Really interested to get your views on this.
I had a coach tell me years ago that it was absolutely critical when doing Z2 max fat oxidation work to avoid power outputs above that level AT ALL during the workout because once you did the metabolic energy system would move into a higher glycogen burning state and it would not reset just by lowing intensity back down below that threshold again during the same workout, that it would actually take hours to reset. I have not seen this specific aspect of this Z2 training protocol spelled out this way in other literature on the subject and I wonder if you agree?
23:55 Jan Frodeno and Lionel Sanders went head-to-head in a full distance triathlon and they were showing live power, heartrate and even blood glucose on screen. I thought it was amazing to see this; even though I couldn't immediately tell how to interpret the glucose data. I would think this is very personal based on the individuals physiology. Nonetheless getting a more inside view of rider data and team communication is always a plus for the viewer.
This was an extremely great video!!! I appreciate you diving deeply into the complex science and not trying to "dumb it down" for us plebes. Thank you for explaining the concepts so thoroughly!!!
Kicking a** on her Birthday and always making everyone better. Wishing you a very Happy, Healthy and Strong Birthday!! You are very special to all. Have an amazing day today! 🥳🎂🏋🏾♀️🩷💜🌟💛🥂❤️🎉
Great podcast as always. Thank you very much for posting. Even just showing watts/kg in real-time for rider in focus on those crazy attacks, climbs, and sprints would be a great bit of telemetry.
![PASULOL รามเกียรติ์ ตอนที่ 4 นนทกพบรัก [Ramakien Ep.4: Nonthok in love]](http://i.ytimg.com/vi/tMUQgmZzf_A/mqdefault.jpg)
In this episode, we discuss:
0:00:00 - Intro
0:00:10 - The amazing potential of cyclist Tadej Pogačar
0:06:54 - Metrics for assessing athletic performance in cyclists and how that impacts race strategy
0:17:20 - The impact of performance-enhancing drugs and the potential for transparency into athletes’ data during competition
0:26:06 - Tadej Pogačar’s race strategy and mindset at the Tour de France
0:29:58 - Defining Zone 2, fat oxidation, and how they are measured
0:40:04 - Using fat and carbohydrate utilization to calculate the mitochondrial function and metabolic flexibility
0:44:30 - Lactate levels and fat oxidation as it relates to Zone 2 exercise
0:59:54 - How moderately active individuals should train to improve metabolic function and maximize mitochondrial performance
1:06:27 - Bioenergetics of the cell and what is different in elite athletes
1:19:19 - How the level of carbohydrate in the diet and ketogenic diets affects fuel utilization and power output during exercise
1:27:27 - Glutamine as a source for making glycogen-insights from studying the altered metabolism of ICU patients
1:34:27 - How exercise mobilizes glucose transporters-an important factor in diabetic patients
1:39:00 - Metrics for finding Zone 2 threshold-lactate, heart rate, and more
1:58:27 - Optimal Zone 2 training: dose, frequency, duration, and type of exercise
2:10:22 - How to incorporate high intensity training (Zone 5) to increase VO2 max and optimize fitness
2:23:25 - Compounding benefits of Zone 2 exercise and how we can improve metabolic health into old age
2:27:57 - The effects of metformin, NAD, and supplements on mitochondrial function
2:37:45 - The role of lactate and exercise in cancer
2:44:42 - How assessing metabolic parameters in long COVID patients provides insights into this disease
2:52:57 - The advantages of using cellular surrogates of metabolism instead of VO2 max for prescribing exercise
3:02:30 - Metabolomics reveals how cellular metabolism is altered in sedentary individuals
3:08:49 - Cellular changes in the metabolism of people with diabetes and metabolic syndrome
How can I get my hands on a Point of Care meter?
In thirty years they haven't shown us a study demonstrating epo raises functional performance in running or cycling. Vitamins c and e consistently show decreases in performance. The limiting factor for recovery isn't hormone production, but digestion, and no study ever showed strength gains for trained athletes with steroids. Why are you dummies still worshipping pharma? Would you dope a wild dog or a cheetah and expect it to catch more prey? You look at a whale in the ocean and says "let's give it growth hormone?" Do you simply not practice introspection? You are so dumb. What if.......riders who dope ride fast in spite of, not because of......doping. The only laboratory demonstrated use of blood transfusions is for people who have lost blood, and not to increase functional performance of athletes. The blood is damaged. It's not like a squash you can store all winter . As soon as it's out of the body the cells rapidly get damaged. Hence so many strokes and sleepdeath. You guys are just dumb. I will see if you even respond to this, and acknowledge how dumb you are, or if you keep failing to practice introspection. I grew an inch taller and put on a hundred pounds in four years in my thirties. No drugs. And you so called experts worship a bunch of BS pharma.
F'ing awesome interview Peter! Right on point ☝️.
I'm going to be calling you for a consult-- I started running earlier this year for the first time since high school-- I'm in my 60s & couldn't run 50 yds w/o gasping for air; now I can run for an hour or more. My resting heart rate is in the low 40 bpm & my max hr is in the mid 170s.....I want to up my game .... centenarian decathlon here I come!
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Interesting discussion. Thanks for posting it. I’m going out tomorrow morning for a 1 hour zone 2 ride on my bike. Should I eat breakfast first or wait until after?
I first admired Dr. Attia with a Ted talk years ago where he was openly sorrowful for a diabetic patient. Every day since he exhibits his intense desire to help, educate and inform humanity. This epidemic of metablic dysfunction has gotten completely out of hand and affected us all. His integrity, intellect and drive to relay knowledge is a gift. A sorely desperately needed gift.
I never comment on videos, but this podcast is life changing if you understand the biochemistry of the topic. What a great guest!
They basically distilled in an hr the secrets of how to achieve an elite metabolism, increase longevity, and have an above average quality of life.
The best comment of the podcast is that metabolic improvements are to be thought as accumulating wealth, a day in and day out grind for a life-time.
I am very careful on who I take advice from, but for those new to Peter´s content, he is one of the very very few people worth listening.
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2:25:20 "You can make relatively quick changes in your glycolytic efficiency. You can take an untrained person with a vo2 max of 20 and you could take them to 30 in a period of months with the right amount of training. A 50% improvement in a few months. It's very difficult to see a 50% improvement in mitochondrial function in a few months. It speaks to why this level of training should be thought of in the same way that you think of accumulating wealth: which is it's day-in and day-out small compounded gains over years and years. "
Powerful. I gotta get on it!
Agreed, sounds great. Knowing what Peter is like, this training will be difficult 😄
But, trust me when i say this, when you achieve small gains in mitochondrial function, it feels same as when you have gained 50% or so improvement in glycolytic efficiency. Do not measure it. Just feel it. As you start to gain or improve your mitochondrial function; you will see the transformation through the fundamentals and therefore, you can't miss it. You feel it everyday. Frequent measurements - Peter has a reason why he does it, but otherwise mostly act like a spoil sport. Just chase improvement. Do not think or target how much is been my mantra when I train athletes. Example - I don't allow my trainees to measure their weight. Because in many cases, the athlete is not losing weight but he is getting fitter at different levels. Two different and yet co-related subjects
Agree . Prefer random intermittent reward schedules. Best for dopamine optimization as well which keeps people motivated
Very powerful
@@umeshchhikaralove this.
Next podcast with Iñigo must be done on a bike _while_ in Zone 2
You should listen to the whole podcast while in zone 2 (:
@@poitevinpm only if you respond to all TH-cam comments while in Zone 2
It should still be easy to talk right.
With power data!!
@@Fernando-ur7vf i try to be all the time 24/7 in Zone 2
Always trust a man who runs the headphone wires through his shirt. What a spectacular podcast. The quickest 3 hours I've ever spent and I will be re-listening to take notes. Amazing, thank you Dr. Attia and thank you Dr. San-Millán, this podcast will improve countless lives and also save others. Thank you.
Absolutely
That's a good sign of professionalism and dedication indeed
Great points! I rewatch pieces of this podcast often. Especially as I get deeper into Zone 2.
I just signed up as a subscriber, and I am BLOWN away with the quality and quantity of content. I feel like a kid in a candy store; I don’t know where to start but I want to consume it all - immediately. ❤
Maybe I should have also capitalized “away”, that looks odd, lol.
I have been training like suggested for 4 months now. Lost 4.5 kilos, resting pulse dropped from 64 to 56, 1k running time improved 13%.
I love this guy! Thx man!
Thank you for your service
Hey-oh! Good for you, buddy! 😎👍🏻
I hope you've continued to improve since.
As a doctor AND an avid cyclist/runner, I can truly say that your knowledge and insight into sports and metabolism are unparalleled! I really learned a lot from this podcast. Thank you and keep it up!
“As a blah blah insert appeal to authority logic fallacy here. “
As a 60+, lifetime athlete and cancer specialist, I found this video absolutely fascinating and so informative. I have already mapped out the changes for my winter cycling training. I suspect that I will also be diving deeper into the rabbit hole with you two on these topics. And Iñigo thought no one would be interested in this!
For folks who might be curious how my Z2 progress is going:
Background:
- 28 y.o.
- 170 cm
- started exercising 3 months ago (as in no training prior-at all, did nothing)
- average diet (still)
- smoker (still)
3 months ago:
- 63 kg (no visible abs)
- max HR 185
- 88 watts at HR 147
- 1.4 watt/kg
- 45-60 min
- 5 days/week
Now:
- 65 kg (slightly visible abs)
- Max HR 19
- 140-150 watts at HR 147
- 2.3 watt/kg
- 90-120 min
- 6-7 days/week
I know I can’t keep progressing like this forever. The results are so drastic due to non-active lifestyle before 3 months ago
Will come back here if it’s ever going to reach 3 watts/kg. Will be trying my best
This is great. How's ur progress now? May i know wether you train exclusively in zone 2 every session? Or do you include weight program or high intensity session?
damn your max HR really got worse over that 3 months
@@shoqed 😂
wow thats amazing ..from 1.4 watt/kg to 2.3 in suchs a short time!!! you must feel unbeatable!
@@shoqedIs he still alive? If 19 bpm is his max then his resting HR is probably 1.5 bpm. Better stop exercising guy. 😂😂😂😂😂😂😂😂😂😂
Estimating your Zone 2 based on how well you can hold a conversation (1:42:20 to 1:45:52) is extremely practical and helpful.
This (RPE) is to me is far better than heart rate which I have been using till recently. Heart rate can vary greatly on so many factors including hydration. So your zone 2 based on HR % or HRR is changing every single day. It’s far better to undershoot z2 max than to overshoot.
Its funny because I do this even as a solo rider. Im freaking talking to myself on long climbs LOL. Its hard to do monitoring on my cycling computer while Im suffering
@@IT_Farhan I agree and I like using a simple perceived effort approach for all of my riding. Zones based on heart rate and ftp are good, but one of the biggest factors that they don’t account for well enough in my experience is fatigue. My Zone 2 range varies between the beginning of a long ride and the end of it, and when I am fresh or have built up a good amount of cumulative fatigue. And of course we could make a generic adjustment to the zones, but our body already does this amazingly well and gives us this information on the fly through the predictable signals and feelings mentioned. Sometimes the simplest ways are the best ways, and the level of precision we sometimes try to achieve isn’t needed.
Who else is watching this while doing zone 2 on the trainer?
Guilty. 😂
👍🏻😂
Haha I was listening while running 7 miles barefoot in zone2 😅
I'm about to. It's a 3-hr video--I think I'll manage to fit some cardio in during! 😆😝
I’m in zone 1-setting on my ass
Thank you Drs San Milan and Attia!! I’m a spin instructor and tonight’s class - first time ever - we are doing a MAF test!!! I’m so happy to have found your info on this. I used to run ultras… but I was slow slow slow. 7 years ago I went to HIIT and lifting, all fast and hard with rests all the time. Imagine my shock to find that I get pooped on a 2.5 hour easy hike - then eat like crazy the next day after years of HIIT! Now I want more balance… I want the easy peasy fat burning back! Having fun re-training my body not to work all out and wait for rest.
These two podcasts on endurance are instant classics. Thanks!
Amazing depth! it's so difficult to find academic level discussions on youtube; this is super refreshing!
One of your best episodes, Peter. Outstanding physiology information and love the deep dives regarding zone 2 training. As a cyclist, this is what makes this podcast special. Keep it coming.
As a non cyclist this was a great episode. Slightly more patience needed with the bike oriented stuff but the zone 2 info is easily extrapolatable
I've listened to this episode 2x while out riding. Watched it on youtube (3rd time going through this material) while riding my new indoor trainer set up and wow, I am still learning things.
One other way to think about the importance of training type 1 muscles and improving mitochondrial and metabolic health is because that is where us mortals spend most >90% of our time living life. So obviously training in this zone is critical for longevity and lifespan.
Thank you so much Peter and Iñigo for this information. It has been life changing for me and I am ever grateful.
@@kapribadi awesome! Me too. Have watched, listened to it, and read the transcript so many times now, and all of what Inigo has online. He’s shared the health gold and diamonds the world needs to know!
Zone 2 training has changed my path in the pool and I am forever grateful! The difficult part of Zone 2 training, at least for me, is slowing down the workout and monitoring the heart rate. Thank you for making this video. I appreciate you and your guest Mr. Inigo San-Millan's knowledge!
@@lemaitrethemonk I agree. It is far too easy to get too excited and go too hard! RPE! add a little higher intensity at the end of the sessions. Does not take a lot.
I’m listening to this when I can… started at 1:39:00 and drinking all this great information in. Interesting experiment Dr. Attia did with Propranolol. My HR was extra high today (by 10-15 bpm) doing zone 2 after a cup of coffee. Increased the duration from 45 mins to an hour. Not having a lactate meter, I felt reassured to use perceived exertion as described by Dr. Attia and Dr. San Millan. Can’t wait to listen to more.
People often use the phrase life-changing for things that really aren’t. It’s no exaggeration to say this and so many other things we’ve learned from this podcast are truly life-changing and I am so thankful that Dr. Attia shares his brilliance and expertise with others so we can all have better lives.
What HR do you try to maintain.. 155 to 160 works for me getting back into this after having a lazy winter. Seems to fill the criteria of being able to hold a conversation with a slight exertion noticeable.
Is it me or are the first 10 minutes the worst? 😄
@@angelapolly1 I’m 57 and my heart rate in Zone 2 can vary from about 120 to 145 depending on many factors. Mostly how fresh and recovered I am. RPE is the way to go, but checking HR is definitely informative!
I was just putting together a training schedule this morning, and you’ve convinced me to swap out one HIIT session per week for another zone 2 session. Not that it takes a lot of arm twisting for me to skip HIIT training.
I would say they are about the same difficulty unless you mean vo2 type HIIT which is horrendous! Typical HIIT is 1:3 or even 1:5 work to rest ratio which isn't so daunting. Also zone 2 IMO needs to be 2 hours+ unless you're just starting.
How many HIIT sessions were you previously doing?
@@bluemystic7501 it was two HIIT sessions per week. Now it is one. I might add it back later, but for now I’m more focused on volume than intensity.
@@stevenqirkle Is that something you plan to stick with for the rest of the season or will your training change as the months go on?
@@richardmiddleton7770 i tend to enjoy zone 2 rides. Outdoors I can relax a bit and take in the scenery. Or indoors I can put on a podcast and be absorbed by that for two hours. For HIIT I am doing 15 minute intervals at FTP with 8 minute breaks, and I find that it takes just about all I’ve got to get through a workout. It’s very mentally taxing as well as physically.
This is now my favourite thing on TH-cam. As an exercise physiologist, Inigo is my hero. Thanks Peter, I can't wait for more sessions like this. I have many questions!
@@evaboland623 my hero too!!!
Thanks Peter and Inigo. Your conversation has reinforced my understanding and as an intermediate age grouper, (55-59) who's been following a predominantly Z2 TP program for around 5mths now, I'm starting to notice those small incremental improvements. I have for a great many years now believed that you can treat most things through diet, exercise and strength training. Building that Z2 base just continues to reap benefits for me. 🙏
I am a long time listener and admirer of Attia, and an elite competitive masters cyclist. This is a thoroughly comprehensive interview. Outstanding information!👏 Watch it repeatedly! Internalizing it! Be confident in its application! Then go do epic shit! 🚴♂️🧠
Unreal episode, such good insight to the biochem of zone 2, felt like this summed up my masters physiology unit in 3-hours, how good!
I would like to express nothing less Than my utmost gratitude for the affirmation that I was indeed headed in the right direction.
When you do long z2 sessions, sometimes is so difficult not to second guess the effectiveness of your training when progress is so hard to gauge. This, has given me all the confidence I need to carry in with my regime. This, coming from a non competitive cyclist on a limited time schedule, and hence needs to make every second on the bike count
Ironman athlete here who went through 6 months of long covid. Was dreadful, lost everything fitness wise. Heart problems, total mitochondrial breakdown -- couldnt keep up with my 8 year old on a bike for 10 minutes. Full recovery a year later. Great episode and nice to hear you touch on the subject.
How did you recover? Same situation, a little over a year in for me. Always encouraging to hear other’s success stories.
how did you do it?
@@caleb7882 Any training and supplementation that supports mitochondrial function is the way to go so building the aerobic capacity with zone 2 training and consuming supplements such as nmn, astaxanthin, cordyceps, ginseng etc (though be careful with the nad+ precursors such as nmn and nr as pointed out around 2 hrs 30 mins into this podcast) Qi Gong / Nei Gong is also being massively slept on as building Qi and Jing directly influences the health and efficiency of energetic functioning at all levels including cellular. I have a feeling this will be the next 'Aha' revelation for modern biology actually.
@@philippwaag2173 Any training and supplementation that supports mitochondrial function is the way to go so building the aerobic capacity with zone 2 training and consuming supplements such as nmn, astaxanthin, cordyceps, ginseng etc (though be careful with the nad+ precursors such as nmn and nr as pointed out around 2 hrs 30 mins into this podcast) Qi Gong / Nei Gong is also being massively slept on as building Qi and Jing directly influences the health and efficiency of energetic functioning at all levels including cellular. I have a feeling this will be the next 'Aha' revelation for modern biology actually.
Thoughts and prayers
Have been waiting for this for a while. Your first podcast with him was game changing. Keep up the great work Peter. Tony from London.
This is just normal exercise science brother.
The first interview inspired me to get a lactate test and find my 1.6-1.9 mmole of lactate and my max hr. It was eye-opening
@@laubachm11 If this is just a normal interview in your eyes, I would love it if you could link other normal interviews that I can learn from. :) To me, having listened to many, many podcasts, this goes into excellent depth from two experts.
YEP, I am inspired. Two incredible people! And we get to listen for free? This is the magic of the internet !
@@uniqueusername22337 100%!!! Gold and diamonds
+ Peter Attia MD Due to this podcast I've decided to start doing zone 2 training and am really enjoying it. Coming back from a run and still feeling fresh is a pleasant change. HOWEVER...I replayed this podcast today and at 1:46:45 you say that zone 2 was 70 to 80% percent of MAX heart rate. I thought zone 2 was 60 to 70% MHR. Am I wasting my time at 60 to 70? 70 to 80 percent is what I've normally been doing in the past for an easy day run.
No 70% will be fine. Keep doing your runs
He said “for him”. HR is a varying guideline. Use the “conversation” metric. You can carry on a conversation, but the other person can tell you’re exercising.
You just started! Starting with a low load gives your body time to adapt to the new stimulus you're giving him. Probably doing less than Zone 2 for beginning was the best choice or you could be injured! Now your body is adapted and you still feel fresh when you get home, you can increase to Zone 2 :)
You're probably using percentage of heart rate reserve, which takes into account your resting heart rate as well. So you're correct in stating that 60-70% of your heart rate RESERVE is zone 2. They're talking percentage of max heart rate. It's an apples to oranges comparison. Keep doing what you're doing. It's correct.
Recently found this podcast and it’s got to be one of the best out there. The Lance edition was his best interview from his entire life. Thanks for your professionalism & interesting content.
Congratulations Everyone!!! I still have 4 workouts left but this will be the first series of workouts I've completed. Thanks, Sydney, for the motivation.
The best discussion about exercise/performance, and metabolic physiology. Thanks for all the knowledge you guys shared in this amazing podcast.
Cant thank you enough Peter and Inigo! That was super useful. This podcast was a true eye-opener in terms of MCT1 transporter and importance of Zone 2! Charts were also very effective in explaining start of Zone 2 when Fat oxidation ends. Thanks again.
Just. Wow. My mind is blowing over from all the knowledge of this conversation. Made a tough realization that I’ve been exercising cycling so wrong the whole time. Can only say a HUGE thank you and confirm to iñigo and you Peter that yes, people (at least myself and friends) are veeeeery much interested in listening to 2, 3 or even more hours of mitochondria and training nerdities!!
This was outstanding !
Outstanding !!
@01:19:00 they talk about the importance of carbs, and the difference between RE- utilizing them from lactate, instead of just releasing the lactate into the bloodstream.
This is what distinguishes the true athlete, from the guy that works out.
Thanks so much to both, and everyone involved in the researching of this Data.
I had COVID in March 2020, Delta and Omicron and my fitness was cut about 50%. I used to run Marathons and ride 100Km + w/ 900m elevation. Recently an amazing recovery started. I do structured workouts daily in mostly Z2, but like some 30/30s twice a week. My FTP recently jumped to 2W/Kg with a nice controlled effort. What an insane 2 year journey.
@@wigleboy if you can get to 1 to 1.5 hrs a day 5-6 days a week you might reverse all damage and have a brand new engine you have never had before. Tadej still does 5 hours a session ever chance he can get and sometimes just goes as long as he can. Even with new trainers he still does it. He understands the unprecedented metabolic mitochondrial benefits.
This took everything I learned in college in exercise physiology and taught me more in three hours then I ever learned in my college classes. I already love Z2 but this really allowed me to feel out even more on the science.
As I turn 40 soon, learning that this type of training is so important as we age was something I haven’t really thought about. I always thought strength training with HIIT to keep fast twitch strong.
@@dustinmaherfitness this flipped on its head everything I had learned in exercise science. But it works incredibly and makes total sense if people understand what “maximum mitochondrial expression” means! That word should be printed on our wall in our home and in our office.
The explanation of heart rate variability was very organic and i could easily relate to it.. Far better than the gap between beats.. I can only go by feeling here..
Fascinating as I have always done intervals when I'm "fresh" at the BEGINNING and then the ride in zone 2 afterwards, to build endurance. I was told years ago that since endurance is the ability to overcome fatigue, you do the endurance training to fatigue. The benefit of the sprints or "intervals" were more effective if you can do them when "fresh." This video seems to say the opposite. I can try the intervals at the end of zone 2/endurance training and see what happens. Thanks for interviewing this doctor and presenting this information. It was really interesting.
@@cyclinginsoutherncalifornia yes, it is the opposite. Do it at the end of Z2, or a different session in the day. I find it done at the end of Z2 works incredibly well. A total reversal in paradigm fir me, but the results are undeniable
Great episode! I could listen to you guys discuss this stuff for another 3 hours.
Amazing vedio. One of the most comprehensive zone 2 guide on youtube for sure.
Anazing work Peter.
I was wondering if someone can answer how much training volume and duration is required for an absolute beginner| Enthusiast to move from 1w/kg to 3-4w/kg in Zone 2.( without genetic factor support ).
Q2 .
How long of consistent training will it take to achive.
Q3
How to gauge your progress witb HR meter alone if you dont have a power meter. Ref How HR variability and HR recovery will progress as you train?
Q4
What will happen if you choose not to do any high intensity training, but stick to zone 2 alone.
This podcast is incredible. I will need to listen to it about 3 times as there is so much info in this. But what an interesting and intellectual man. Absolutely love this.
Well theres rain everywhere after this ride! Thanks Kaleigh. Thanks for believing in us!
Ive been listening to this for the past week literally. Its these podcasts that make me keep listening and excited to learn
@@ManjiMachine did you listen to the Simon Hill, Inigo interview? So good too!!!
@@markmetternich7629yaa i search for all of his guest appearances lol he has his own youtube channel now with just one upload fairly new its good also. Ive been combining this knowledge along with the information for the “mastering diabetes” channel and jayfieldman wellness which they reiterate a lot of the ray peat theory and man ive been transforming my health for the better i think this information may have saved my life or increased the quality of it at the very least
h 2:36: so early retirement is the answer :-) thank you both for a fascinating episode. As an age grouper, this gives me extra ammunition to convince my group (and coach...) to emphasize Z2 over HIIT intervals!
I'm one of the lucky ones hit with Long Covid. Prior to Covid infection I was a fulltime endurance athlete. I'm 11 months now and slowly getting back to exercise. I could barely walk for 4 months. But starting light bikes rides and skiing from month 5 to now. I'm planning to bike Zone 2 for 5 days a week for an hour to hopefully restore my mitochondria. At this point in the journey, activity seems to help, which supports his theory. I've seen some other endurance types recover from LC using a very slow build up in activity; it seems to take about 12-18 months for them to get back to normal activity levels.
8 months since your comment. Have you made a full recovery?
@@Wds__99 yes, get up to 1 to 1.5 hrs of steady state zone 2, 5-6 days a week and you’ll have the best metabolic mitochondrial density/efficiency health of your life in a year or so.
This 1-1/2 hour zone 2 is absolutely key for me for metabolic health.
I was walking that amount of time, but mostly zone 1.
Then unintentionally I bumped up to zone 2 while I was preparing to move and over a couple of weeks dropped 2 pounds effortlessly. When I moved, I changed to mostly HIIT and strength. My long hikes were always zone 3 and higher. At first, I did continue to drop pounds at a slower rate, and then plateaued. After seeing this podcast, I made sure I found that sweet spot of zone 2 and immediately dropped another 2 lbs.
In total I went from 144 down to 135 currently over 10 weeks. The remarkable part is that this was without dieting; swapping the zone 3 for zone 2 is so effortless.
I had to ruck to keep in zone 2.
@@susanmaves I too ruck. And building as much steady state zone 2 in is just incredible how it upregulates everything, most importantly full metabolic health!
23:32 on having metrics on screen of the riders, Velon did this during their "Hammer" series and it was awesome - but they got clobbered by the UCI in a squabble I believe, and the Hammer series hasn't repeated the last few years - its a shame, it was a real step forwards in engagement and a fresh format in cycling, I wish they were able to bring it back - it was really novel in terms of race structure too, not just the insights in terms of metrics. Some of the race videos are still available on youtube as of today.
This is one of the reasons I watch Zwift racing. So eye-opening and inspiring to see what's going on with power, HR, W/kg etc. That and I'm a tragic nerd. Would love to see more open data around the pro pelton
I’m a Peter Atias fan, thanks for all these healthy lifestyle podcastS
Unbelievable how much knowledge you guys give. Its 3rd time I listen - great when having a long drive.
Which knowledge? You mean Dooe and BS marketing?
Thx as always. Great show. Two things. I think you need to refresh your memory about Eddy Merckx, perhaps read Daniel Friebe’s bio of him. I love Pogacar. He is GREAT. But it is early days to suggest he will approach the achievements of Merckx. Merckx won the first five TDF’s he started.
He won 19 Monuments. These included 5 wins of Liege Bastogne Liege and 7 -yes, 7-wins of Milan San Remo. He broke the then hour record.
Three times he won the Giro and the TDF in the same year. Formerly, the Vuelta was in the spring. Merckx wanted to add it to his Palmares. So, he raced it once, four days after winning the Giro and he won it. You understand. He won two grand tours, the earlier ending four days before he began the second. He won 11 grand tours. Second. Could you speak to how the still popular idea of so-called polarized training fits into the Zone 2 emphasis-if it does. Kindest, Mike Finlayson
The most incredible interview on Health on the entire Internet or anywhere!!! People are majoring on the minors completely, and they are completely minoring on the majors!
Dear Peter, thanks for this essential topic to discuss! Applause 👏
I love this video. Tremendous volume of useful info. I despise this zone 2 training I'm doing, but now it makes sense on so many levels.
Epic interview. Thanks so much🙏🙏🙏🥰🥰🥰
Another more than simply interesting discussion, it was really a pleasure and enlightenment to hear - many thanks for it!
Great show. From 1 hour 58 mins to 2 hours 27 mins was especially helpful.
I mountain bike 5 to 6 days a week for ~ one hour each time.
My rides have short steep climbs throughout them and so it sounds like I may be detrimentally busting up my beneficial time in Zone 2.
Something for me to look at further, but the short steep climbs are the most fun and so probably no change in approach.
Same here. Staying in Z2 on MTB is nearly impossible!
I have a question: is everything always related to the muscles you're activating with the exercise? Let's take mitochondria, for example: am I going to stimulate them only in the muscles I'm training? Or does the whole body muscle system benefit from the exercise? And what about VO2 max: is that connected to the muscles you're training, or is it a "quality" that involves the entire body?
By the way, this podcast is fantastic! I'm sharing it with everyone I know who could be interested
The whole body muscle system is stimulated by zone 2 training.
Thank you both for sharing so many important elements that intuitively I was already aware of, but now being backed up by research and studies will make my life easier with the athletes I train and my family members affected with cancer and obesity/sedentarism
I like how Peter question everything, pulling out information & let ppl form their opinion. He is not blindly onto the NMN train. At times I tink he is very skeptical but this is wat I need ppl like him out there. This guy is definitely not a sheep & will never be controlled by the mass narrative.
Thanks so much for this effort.
A tonne of fresh information, a tonne of learning and I will rewatch the entire video because of the great quality.
I would ask about 1 more thing:
how effective or helpful is creatine and caffeine in Z2 training? Should it be avoided, used sparingly, helpful in improving metabolic function, or waste of money?
this podcast is so good, I don't even mind the length of the video
Amazing! Only up to 1hr 20mins so far. I have to keep replaying to keep up with this deep dive. Looking forward to hearing the rest of this episode tomorrow 👌👍
Marvellous podcast Inigo and Peter.. Both of you are truly inspirational scientists .Keep up your incredible focus and knowledge sharing for the benefit of mankind.
Great interview. And so inspiring the story of the 80y smoker and heavy guy. It´s never late to do the right thing.
I’ve always thought “it’s all about oxygen availability.” One HUGE lightbulb that went off here is that the limiting factor for leaving zone 2 is mitochondrial function and/or efficiency. It seems that oxygen availability isn’t a major issue. Cardio respiratory fitness doesn’t seem to play a major role until zone 3+. This is a major shift in how I think about exercise. Is this right?
Really wonderful discussion. Thank you!
This is SO very informative. This is such valuable, detailed education. Captivating
Always
Something
To
Wach.
If 70-80% of your time on the bike is in zone 2, you're going to see great results. I recommend riding five days, 2 days with intensity (tempo, sweet spot, threshold, vo2, or sprints). It's really all about time in zone 2 though, that's where the real gains come from.
If you don't mind me asking, can I say "I am in Zone 2" when my heart rate monitor says I'm in Zone 2??
@@paulcorsetto6047 I'd actually do the calculation... you never know how your device calculates it. The best method is 65-70% of your "heart rate reserve". The formula looks like... 0.65 * (HR max - HR rest) + HR rest.
@@trocycling1204 thank you for the quick response. I saw the 220 minus your age calculation and then do the percentage of that. Does that sound ok?
@@paulcorsetto6047 that 220 minus age formula is completely arbitrary. Don't use that! Most cyclists and runners have maxed out their heart rate at some point within the last year. Whatever that number was, use that!
I think by far this is the best episode int the podcast.
Thank you so much
Superb video ! Dr Iñigo San-Millán is really nice person who explain very well. And I think you are right about showing more data in race for the viewer. I really like to see the data in real time on youtube video when people race. It's even more interesting to see mr nobody race with data and a gopro than pro without data that are filmed from far for tv, cause we don't really can "feel" the effort they are putting from viewing at far distance. People racing with gopro etc, you are in the race with, you can feel how hard they push to follow or when they are dropped etc. I can't imagine seeing the best of the world like that, it must be amazing to see moment like you talk about Formula 1. Also it would attract more people into this sport, cause people not into cycling don't even imagine the power and endurance the best have, the speed, the technique etc. I was shocked the first time I saw that on youtube, it was awesome. It would be more human like you say.
This podcast is pure gold!
That combination with Indigo and Peter is sooo fire!
This is your best podcast yet - absolutely fascinating. Well done!
The best Christmas present! I love the physiology of exercise and this is pure gold 🤩 Thank you 🙏
This is great, I’m looking forward to learn and understand more in order to apply it to my training and build the strategy better.
@@ekbalam09 You will benefit tremendously
Thank you for your content Peter! You're making us all healthier
Superb, and repays repeated viewing to dig out more nuggets.
Wow amazing! Great information, I watched the entire 3:15 video. Thank you very much.
would be amazing if dr. inigo could speak about zone 4 training in the same detail.
Really great stuff - Thank you Peter Attia!
Question about zone 5 (and zone 2). Based on PAs "Q&A, 21. apr. 2021", at 51:50): PA says he is within 2 beats of his max hr, at the end of the 1-minute hard effort! How can that be? Most people require a much longer effort, before reaching (within 2 beats of) max hr!(?) Im curious: does PA have a higher max hr than he thinks - or is he unbelievably good at increasing hr (in one minute (biking!))? If his max hr is higher than he thinks, that would suggest that we should be lower than 78-81 % of hr (in zone 2). And it looks like many people believe they should be lower than 80 % of max hr (for zone 2). Personally, Im sure about my max hr (200), and I need a lot more time and effort to reach that kind of heart rate (195-200) while running (would be even more difficult, for me, on a bike). I also suspect that my zone 2 is more likely to be between 75 and 80 % of max hr (than 78-81). I know that (% of max) hr is not the most accurate, but i found PAs statement at 51:50 to be very strange. Would love to hear him explain/elaborate. Link to episode th-cam.com/video/txLrNhv8GW0/w-d-xo.html (51:40 --> )
back into zone 2, love it 😎
Hands down the best podcast ever on cycling fitness.
Excelente! The testimonies about longevity and the zone 2 explanation is excellent!
Great content, the sort of juicy stuff that can be quite hard to find, in an engaging conversation. Appreciate the quality of this.
Thank you
Hi Peter and Inigo, fantastic podcast thanks very much for sharing your knowledge and wisdom. You didn’t answer the question posed by Peter - is it better to workout at lactate 1.7-1.9 mm/ml or peak fat oxidation (in context of mitrochondrial health and fitness improvement)
Really interested to get your views on this.
YES! THIS! All I got is watch my perceived effort!?! C'mon man. How do we optimize training?
Amazing video. Have to watch several times to pick up all the insights.
I had a coach tell me years ago that it was absolutely critical when doing Z2 max fat oxidation work to avoid power outputs above that level AT ALL during the workout because once you did the metabolic energy system would move into a higher glycogen burning state and it would not reset just by lowing intensity back down below that threshold again during the same workout, that it would actually take hours to reset. I have not seen this specific aspect of this Z2 training protocol spelled out this way in other literature on the subject and I wonder if you agree?
I would think that if you blow it by a few watts / BPM it's not a big deal. But, yeah, I wouldn't go Z5 in the middle of a Z2 workout.
Skip to 32minutes in to hear about the title
Brilliant pod, treasure trove of all things metabolic.
23:55 Jan Frodeno and Lionel Sanders went head-to-head in a full distance triathlon and they were showing live power, heartrate and even blood glucose on screen. I thought it was amazing to see this; even though I couldn't immediately tell how to interpret the glucose data. I would think this is very personal based on the individuals physiology. Nonetheless getting a more inside view of rider data and team communication is always a plus for the viewer.
This was an extremely great video!!! I appreciate you diving deeply into the complex science and not trying to "dumb it down" for us plebes. Thank you for explaining the concepts so thoroughly!!!
Watching this whilst on my Kickr. 👍
Love this. Yet, zone two at 3 Watts/Kg? wow. That's a threshold number for me.
Thanx Peter - amazing content :)
Kicking a** on her Birthday and always making everyone better. Wishing you a very Happy, Healthy and Strong Birthday!! You are very special to all. Have an amazing day today! 🥳🎂🏋🏾♀️🩷💜🌟💛🥂❤️🎉
Great podcast as always. Thank you very much for posting. Even just showing watts/kg in real-time for rider in focus on those crazy attacks, climbs, and sprints would be a great bit of telemetry.
Good one. Very informative - both theoretically and practically. Got to love San Millan! Thanks!