Longevity VO₂ Max Builder

Workout - Longevity VO₂ Max Builder

• 10min @ 6'00''/km
• 5 lots of:
  • 3min @ 4'30''/km
  • 2min rest
• 5min @ 6'30''/km

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Peter Attia MD covers The minimum effective training for the four pillars of longevity in this video. The main framework and a sample routine are below so you can start today. The full video goes deeper on the principles.

Key points:

• Starting from scratch, aim for about 3 hours a week across the four pillars.
• Breakdown:
  • 1 hour of steady-state Zone 2 aerobic for cardiovascular function.
  • 1 hour of strength training for muscle and metabolic health.
  • 20-30 minutes of VO2 max intervals (not short sprints) to raise your aerobic ceiling.
  • 30-40 minutes of stability work (core, breathing, scapular control, cat-cow), split into 10 minutes daily, 6 days a week.
• Frequency matters: short daily stability sessions beat one long weekly session.
• Progressive overload is critical. Add weight, reps, sets, or shorten rest periods.
• Train your weakest pillar more. Low aerobic fitness? Spend extra time there.

Workout example (3-hour weekly plan):

1. Zone 2 aerobic: 1 hour total (three 20-minute steady rides or runs at conversational pace).
2. Strength training: 1 hour (full-body: squats, deadlifts, push-ups, rows; 3-4 sets of 8-12 reps).
3. VO2 max intervals: 20-30 minutes across 1-2 sessions (five 3-minute efforts at 90-95% max heart rate, 2-minute easy recovery).
4. Stability/mobility: 10 minutes daily (6 days a week):
   • Diaphragmatic breathing and IAP activation.
   • Scapular retractions/serratus punches.
   • Cat-cow stretch.
   • Plank variations.

Progression tip: every 6 weeks, add a small increment (more weight, an extra set, or slightly longer VO2 max work). Keep total time around 3 hours unless you can safely add volume.

Closing note: try this 3-hour structure and adjust intensities or weights to your fitness in the Pacing app.