Simple metrics for identifying if you're training in Zone 2 | Peter Attia and Iñigo San-Millán

This clip is from episode 201 - Deep dive back into Zone 2 Training with Iñigo San-Millán, Ph.D. Iñigo San-Millán is an internationally renowned applied physiologist and a previous guest on The Drive.

In this clip, Iñigo and Peter discuss:

- Metrics for characterizing Zone 2 training
- How would Iñigo and Peter recommend you train in Zone 2?
- How to use heart rate as a guide for determining if you're in Zone 2.
- And more

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About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

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[timfuchs]

You have to biggest expert of this field and you don't let him just talk 😵. OMG, he is so good in explaining... Let him talk, it's gold

[dianabailey]

Peter Attia lives interviewing himself. My God he's terrible at allowing anyone who knows more than he does to speak so I can learn it from a better source. 💯

[troyHD]

You stopped him from the most important answer. How do you get someone from 1.5 to 2.5 w/kg. He was about to tell you the answer snd you stopped him and never got back to how to train to get there. So how do I get there? What’s the training regimen?

[nicholas]

Finish your drink every time Peter interrupts his guest trying to answer the question Peter asked

[RunningFitness]

The interviewer is most interested to show he knows something about the topic and interrupt the guess during important part of the answers. Arrogant

[superstrada]

Peter Attia! Stop interrupting your guests! They are experts in their field! They are not jack-of -all-trades! Please, please, it's not about you!

[phantomopera]

We are blessed to have Iñigo in Bilbao. He'll bring our Lions to the highest levels of performance. The sky is the limit!

[Reever]

Dr. Attia and Dr. San-Millan you just answered my question, thank you so much.

[fhowland]

Jesus Peter stop interrupting!! I wanted to hear his answer!

[pericofantasias]

‘It looks like old-school, but it works beautifully’. Exactly! And it’s even more true for non-competitive athletes.

[MyPaulclark]

Retire at 60 that is my goal and to ride a lot more. Love Z2 ridding Great discussion.

[MarioJosifovskiDev]

Yep this did it for me, i will stop him from talking and let the experts convey info directly

[VictorElGreco]

An absolutely brilliant and most salient discussion. Thank you both. Having retired soon after my 60th birthday, I have at least gotten *one* thing right in my life. 😄

[andreaonyoutube]

Very interesting discussion around the end in terms of life/work loading on top of exercise load. Have definitely felt that. Would love to know more (for men and women, to the extent the science is different!).

[eoinferguson]

At the beginning of the talk you mentioned putting aside people on high fat low carb diets, can you briefly explain what this diet changes in relation to Zone 2 training. I'm coming up on 4 years on a high fat low carb diet.

[Ruudwardt]

Interesting points on hr rise factor. On my weight training sessions I sometimes can't get past 140 bpm, while the norm is 155-165 or so. And on these days I always feel lethargic.
While running I can talk complete short sentences to about the threshold of 80..83 % max HR in sustained effort (20 min+) when my level is good.
Also noted that this threshold appears to track with fitness level.
Winter times I don't run much and the ZONE2 fitness suffers. I pick it up each spring and see the HR level go up where I am able to hold conversation.

[jdtransformation]

Peter's talk about medication @ 11:00 brings up an important topic for millions of people: What if you're taking stimulant medication for ADHD which increases heart rate? Does this mean you actually have to work at a higher heart rate to achieve Zone 2 than without? I notice Z2 days with adderall or vyvance def feel like "less work" (almost effortless) vs days without. I've never heard anyone talk about this. If someone on Dr. Attia's team reads this - please add this question to be addressed!

[oskarioinonen]

Could wrist computers for training show zones with a digit, like Z3.1 or Z2.7 so that based on user metrics the location within the zone would be visible, so you could seek to be at almost the next zone but not yet, or in the middle of the zone the whole workout.

[celder]

Thoughts on etCO2 for identifying when you exit zone 2?

[supracurious]

Sorry, I missed this whole power of watts per kg. Does anyone recall what Peter meant by the differences between his 2 different power out puts?