How often should you be doing Zone 5 training? | Iñigo San-Millán, Ph.D. & Peter Attia, M.D. - Peter Attia MD

Intro: This is a quick summary of How often should you be doing Zone 5 training? from Peter Attia MD. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Zone 5 (high‑intensity) work boosts VO₂ max, mitochondrial function, and glycolytic capacity, which are strongly linked to longevity.
• Too‑much high‑intensity training isn’t sustainable; balance it with regular Zone 2 (low‑intensity) sessions.
• A single extra weekly session can be either a longer Zone 2 ride or a focused VO₂ max interval (the “4‑by‑4” protocol).
• Perform high‑intensity intervals after your Zone 2 work, not before, to avoid elevated lactate that suppresses fat‑burning.

Workout Example (the 4‑by‑4 protocol):

1. Warm‑up 10‑15 min in Zone 2 (easy pace, < 3 W·kg⁻¹).
2. 4 min at a hard effort that brings you into Zone 5 (≈ 90‑95 % max HR or ~ 5‑6 W·kg⁻¹).
3. 4 min easy recovery back in Zone 2.
4. Repeat 5‑6 times (total ~ 1 hour including warm‑up/cool‑down).

If you already run 4‑5 × week Zone 2 sessions (≈ 60‑90 min each), add this interval session on a day you have spare time. Adjust the number of repeats to fit your schedule.

Closing Note: Try the 4‑by‑4 interval once this week and see how it feels—then tailor the duration, repeats, or intensity to match your own paces using the Pacing app. Keep your training sustainable, and enjoy the extra boost to health and performance! 🚀

References

• How often should you be doing Zone 5 training? | Iñigo San-Millán, Ph.D. & Peter Attia, M.D. - YouTube (YouTube Video)

Workout - VO₂ Max Booster 4x4

• 10min @ 6'30''/km
• 4min @ 3'50''/km
• 4min rest
• 4min @ 3'50''/km
• 4min rest
• 4min @ 3'50''/km
• 4min rest
• 4min @ 3'50''/km
• 4min rest
• 10min @ 6'30''/km

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