Peter Attia· MD
if you try to do that one hour to 1 hour and a half range uh you're on target
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if you try to do that one hour to 1 hour and a half range uh you're on target
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when i feel fresh you know that's what i stimulate that glycolytic system what we know well too is that you know that increases the mitochondrial function it takes months or years increasing the glycolytic system it takes much much more less amount of time you can do that in weeks or months
So because zone two is this point at which lactate rises to the level where it's now in the bloodstream. Um so local tissues can't clear it. Uh but your body is able to clear it. You're stressing the system. This is the first place where you're now really stressing the system enough to recruit more glycolytic fibers. But what's nice about this is the intensity is low enough that you can keep going for a long enough period of time. And this is why endurance athletes who are training for, you know, 15 to 20 hours a week are indeed spending basically 80% of their time in this zone because the intensity is low enough that they can do it for so long and yet they are still getting a training adaptation.
So, if you are training in zone 2, while you're not getting as much adaptation as you're getting at zone 5, uh you're still applying a strong enough training stimulus to activate muscle uh sorry, both fuel systems, right? So, you're you know, you're not maximal, but you're near maximal for fat oxidation. You have some glycolysis. You have lactate shuttle but you don't have the wear and tear of the acidity and the fatigue that comes when lactate production completely overwhelms clearance uh systemically.
Elite athletes are doing a lot of it in particular just because their exercise volumes are so high and so I think one of the you know areas of not disagreement but kind of conflict is that people will say you need to do a lot of zone two training you know it needs to make up a majority of your exercise training and a lot of what that those people are referring to whether they're coaches is that you know they leite athletes doing 20 to 30 hours a week well obviously they do a lot of zone two training because they're exercising for 20 to 30 hours per week you know there are certainly benefits to that for building the aerobic base that allows you to do a high level of volume without burnout