VO2 Max / Cardio Training Pyramid
Build a wide aerobic base with zone 2 (~80% of training, ~3 hrs/week) and add a weekly zone 5 VO2 max interval session (e.g., 4x4) to raise the peak of the pyramid.
Assembled by Cited from Peter Attia's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
3-
In a protocol
Build aerobic base with zone 2 training — pace at which you can talk but don't want to — for ~3 hours/week, typically 3x60 or 4x45 minute sessions.
“three hours being the med
TT▶ 1:41:00Dosage~3 hours/week (3x60min or 4x45min); lactate ~1.7–2 mmol or talk-test thresholdCertaintyexplicitstrong endorsementZone 2 base — ~3 hrs/week, 80% of aerobic training time -
In a protocol
Train to maximize VO2 max with 3-8 minute intervals at high intensity (zone 5) once a week, alongside zone 2 base building (~80% of training time).
“three to eight minutes is the sweet spot
TT▶ 1:34:40Dosage4x4 protocol: 4 min hard, 4 min recovery, repeat 4 times; once per week with warmup/cooldownCertaintyexplicitstrong endorsementZone 5 intervals — 4x4 protocol, once per week -
In a protocol
Use a point-of-care finger-prick lactate device to identify zone 2 (lactate ~1.7–2 mmol/L).
“measuring lactate with a point of care... finger prick device
TT▶ 1:39:50DosageTarget 1.7–2 mmol/L lactateCaveatsHeart rate is less accurate; RPE is also acceptableCertaintyexplicitpersonal useLactate meter to calibrate zone 2