Rhonda Patrick's training protocol includes one long run, two easy Zone 2 sessions, one high-intensity interval session, and two strength training sessions per week.

“~5 hrs/week of exercise (when I'm not traveling). That includes: • CrossFit (~3 hrs/wk) for strength + high-intensity work • "Zone 2" running on recovery days for cardiovascular and brain benefits”

“I do have one long run for every single week I do probably two easy Zone 2 exercise sessions I do one high-intensity interval session and then um I try to strength train twice per week”

“I would say on the typical week I'm probably exercising like 14 to 16 hours most of it's endurance so I'll probably do 14 hours of endurance training and then you know getting in like one to two hours of of strength training”

“so I end up doing more high-intensity training and a little bit more um I would say that zone three is probably a a big a big part of my training so I do um three days a week I'm doing it's sort of a comb it's more like a crossfit type of training where I'm doing a combination of I do strength well two those days I do strength training for about 30 minutes each so it's about an hour of strength training a week and then I do some a little bit of a little bit of hypertrophy training as well and Then followed by like a 15minute high-intensity interval training that includes some aerobic as well so it'll it'll be something like I'll do like the rowing machine or the bike or jumping rope and then I'll add in something like you know lighter weight squat or push-ups or dips or lunges and you know so it's like a combination of and that's um for the remaining like 30 minutes so that that would be like an hour a week of that and then I do another hour of um something kind of similar but includes a little bit more aerobic”