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One of the most important concepts to get across what it “feels” like to be in zone 2. I say this b/c I realize that most people—my patients included—don’t want to use a lactate meter to confirm they are there. And I get it. I’m an unusual guy in my love for precision and data. Furthermore, when you’re starting out—and if you are very deconditioned—using a lactate threshold of 1.7 to 1.9 mM is not going to work because your resting lactate can easily be in that range! (A healthy and fit person will have a resting lactate typically below 0.5 mM).
Furthermore, while there are lots of ways to estimate zone 2 with HR (I think the best way is Phil Maffetone’s rule of 180-age +/- 5-10 based on fitness) and power (as a function of FTP, for example), these take you away from you developing a real FEELING for the exercise. So, instead I want people to titrate with RPE and monitor (read: RECORD) power and HR. I have logged my steady state HR, average power, and lactate for every zone 2 ride I’ve done since 2018 and it provides amazing insights! The most notable of these is that the ONLY constant is RPE.
(Oh, one more thing… to the folks watching this video who are wondering why my hat says “Marlboro” … no I’m not endorsing tobacco! It’s a Senna “helmet” hat… made by a friend of mine).
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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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23 Comments
One of the most important concepts to get across what it “feels” like to be in zone 2. I say this b/c I realize that most people—my patients included—don’t want to use a lactate meter to confirm they are there. And I get it. I’m an unusual guy in my love for precision and data. Furthermore, when you’re starting out—and if you are very deconditioned—using a lactate threshold of 1.7 to 1.9 mM is not going to work because your resting lactate can easily be in that range! (A healthy and fit person will have a resting lactate typically below 0.5 mM).
Furthermore, while there are lots of ways to estimate zone 2 with HR (I think the best way is Phil Maffetone’s rule of 180-age +/- 5-10 based on fitness) and power (as a function of FTP, for example), these take you away from you developing a real FEELING for the exercise. So, instead I want people to titrate with RPE and monitor (read: RECORD) power and HR. I have logged my steady state HR, average power, and lactate for every zone 2 ride I’ve done since 2018 and it provides amazing insights! The most notable of these is that the ONLY constant is RPE.
(Oh, one more thing… to the folks watching this video who are wondering why my hat says “Marlboro” … no I’m not endorsing tobacco! It’s a Senna “helmet” hat… made by a friend of mine).
This is the kind of simplification that everyone needs instead of getting lost in numbers and % and ratios etc etc !
Ok I get this but I want to swim to do this and it’s kind of heard to measure ability to talk when you have to go under water between breaths lol. Which heart rate targets do you say in that case please?
How do you cycle at your Z2? My running Z2 is 140-150 but pedaling at what feels easy I barely reach 120. I find it harder to reach Z2 range cycling than running. Pedaling at 90 spm or revolutions per min avg the stat is Sorry used to running metrics) not using Watts.
What about something like Iron Cardio with a kettlebell to get your HR there?
If you can't talk easily while jogging or bicycling you are working too intensely perform your aerobics at what is called Conversational Pace, and you will be using up to 90% fat as fuel so reduce your pace. Mike M
the cap…
Ok… biking and smoking Marlboro. Got it. Thanks.
Where can i get the Senna cap? So cool!
1:28 – Start
I personally like Winston light
Can you explain why? why don't you use any body measurements? I thought zone 2 was to train a certain metabolism in your body and the best way to measure if you train some systems in your body, seems to me to measure your body itself. But I'm 100% sure that I don't understand the concept fully so I'd like to learn new things about it.
I love how he has a cigarette sponsor on his hat 😂
Thank you so much for summing up Zone 2 with easy to understand information.
The cap is freaking awesome hahaha. A doctor wears a bikecap with a Marlboro logo on it hahahahaha ^^
Many longtime smookers feels just the same, just shut up
Why do cyclists wear such silly hats? I think I would like one.
how i know my zone 2, what cadence and gear ratio i use..i have no power meter and heart rate monitor sir, thank you
Does the hat help with zone 2 training?
Seems like Peter is exceeding Zone 2 pretty clearly. Cadence pretty slow as well. heart rate can be a very good way to track where you are when combined with RPE once you learn how things should feel. Definitely check other sources also.
Oh yeah, a cigarette brand on a cycling cap! I've got to get something like that! That's totally up my alley! It would piss off a lot of people for sure. As for the specifics, watts I never actually know, heart rate, same thing. I do know when I'm working harder, and on the stationary bike, not the real bike for exactness, I know speeds. Taking an average resistance for the settings, something in the middle I suppose, what speed are you at for Zone 2 on the stationary bike?
Where can I get a Senna helmet bike cap???
Thank you. Definitely a concrete way to show us zone 2.