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

I do 3 days weight training, 3 days zone 2 (1 hr) and 1 day zone 5 (4x4x5). Finally got my diet and sleep on track and have become a freakin monster. Feel better at 40 than I did at 20.

I listened to the original, full episode last year and by far it is the best of the Drive podcast interview.

As I've been watching Dr. Attia's videos (and especially the one's with Dr. San-Millan), this one most clearly stated what I wanted to know, and it was the part about tacking some high intensity interval efforts on the back end of the steady state zone 2 training... that it's okay and doesn't blunt the effects of the zone 2 training that one just completed. From a workout efficiency standpoint, spending an hour in zone 2 and then another 20-30 minutes doing intervals is way more time efficient than needing to initiate another session just to hit the high notes. Thanks so much for clearly stating that point.

I’m 57, With a running Vo2 max at 51, and biking at 54. I think I just found my favorite podcast! 🤣

Super helpful to know that you can get your zone 5 in at the end of the Z2 session… most of us mortals don’t have 6-7 days per week to train if we want to also strength train and have a life.

Very very usefull. I used to feel guilty while mixing z2 and z4-5 in the same session. Thx a lot

I think I'm definitely guilty of oscillating above zone 2 during my zone 2 sessions out on the open road. My smart trainer limits me to the prescribed power zone based on my FTP which really helps me a lot. I've not pinned a number since 2010 but recently doing more high intensity training. It's really not much fun at all. Recently I've learned that it's the zone 2 training that is critical to developing the mitochondrial density so I see now how important it is to maintain steady state in that zone. Super helpful information in this video so thanks for that.

This was awesome. I've seen this professor on a few other podcasts. I used to always do my Z2 and then do high intensity at the end. For whatever reason that's what felt best to me, it seemed like (and confirmed here) that you put your body in a different mode by doing high intensity first. Yet as I started training more and began riding group rides and trying to get faster to hang with the top 1 or 2% folks everyone kept saying "do intensity first so you have quality intervals, otherwise the intensity does you no good". I tried that this year and feel like I went backwards with less Z2 work...probably too much intensity. Pretty interesting

I am 67 and started back cycling after 25 years. Started last June using the Wahoo SYSTM program. And feel this is an excellent training program for me. I did a "Pro Ride" yesterday and am very sore today. Was considdering purchasing compression boots to assist with recovery and wanted your opinion on them. Sorry this question doesn't pretain to this particular video.

This cracks me up. Attia is recommending an insane 4 to 6 all out 4 minute intervals… and this guy, the expert, says casually “I just do a 5 minute session at the end of my zone 2”.

Well I just learned something new and valuable today. Thank you! New subscriber as of right now!

Helpful for an old beginner like me but less big words could also help

I would sit and watch you guys all day long.

This is good information. I need to get back to Zone 5 training. I was doing a "fun" workout of sprints (after a warm up) where I did 10 to 25 100 meter sprints where the sprint time and the rest time are the same. To simplify it i picked a time that was easy for the 1st half and hard for the end half. For example 21 seconds: Run 21 seconds, If i finish fast I get extra rest, then reset the timer and take 21 seconds of rest, at the end hit the timer and 21 seconds for the run. I would start at about 10 x 100m and add a few sprints a week and top out at about 25 x 100m. Just once a week, the rest was a combination of running, swimming and biking. Though sometimes I would do a 500m swim at max speed or a 20 minute bike at max speed on a dedicated bike path etc.

Great information! I LOVE the Senna t-shirt.

Great content I'm always learning

If you have 2-3 hours a day to train this is great advice.

This information is literally the fountain of youth!

Thanks

Interesting topic. A typical zone 5 session as Attila mentioned is 4 x 4 min. ON + 4 min. Off. Or 6 x 3 min. ON. + 3 min. Off. I think the repetition is the key of this workout. Doing x1 4-5 min hard effort at the end of the zone 2 training I don't think you get the same benefit as doing a proper zone 5 session. However it can have some benefit for beginners or hobby cyclist.