This is what Zone 2 training looks like | Peter Attia - Peter Attia MD

Aug 13, 2025

Intro: This is a quick summary of “This is what Zone 2 training looks like” 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 2 is defined by a low‑to‑moderate effort you can hold a conversation (RPE around 3‑4), not by a specific heart‑rate or power number.
Use RPE as the primary guide; record your power and heart‑rate for reference but don’t chase exact numbers.
Aim for at least 3 hours of Zone 2 each week. Beginners can start with three 20‑minute sessions.
You can do Zone 2 on a bike, treadmill, stair‑master, brisk walk, run, or swim—just keep the effort steady and comfortable enough to talk.

Workout Example:

Frequency: 3 × 20 minutes per week (for beginners) – increase to 3 hours total as you adapt.
Intensity: RPE 3‑4 (you can talk, but it’s not completely effortless). Keep power around 225 W (example) and heart‑rate ~130‑140 bpm if you like, but focus on feeling.
Duration: Start with 20‑minute steady‑state rides or runs; add more time each week toward the 3‑hour weekly goal.

Closing Note: Give this Zone 2 session a try this week and tweak the duration or intensity to match your own paces in the Pacing app. You’ll build a solid aerobic base—keep it up and enjoy the long‑term benefits!