Peter Attia's workout includes one hour of Zone 2 training followed by four-minute maximal effort repeats with four-minute rest intervals.

“it's three minutes at zone two one minute at um effectively close to a vo2 max effort and the way i titrate it is it's so hard that i need the three minutes in zone two to be ready to do it again so that's a four minute cycle that i just do over over over over over for you know five six seven rounds”

“so for me I do a lot of Tabata training and um so that's even more intense because you're only doing 20 seconds on and 10 seconds off so that's that's really intense yeah it is I do um and I do 16 of those um so I do you know like eight and then separated by like a 30 second you know break and then I do another eight um and four minute blocks yeah and then well it's a total of about 10 minutes but um so the first minute I'm in like zone two and then by like the end of that minute I'm like zone three and then I go into zone four like you know so it's like what are you doing this on are you doing this on an air bike I'm doing it on a Peloton right and my Apple watch is is you know beaming my heart rate and my zones um on to my screen which is kind of they're all estimated of course again uh you know so but but I do that five five days a week”

“for example on Sunday that was my workout was I actually did an hour of that zone two you know kind of two mill stuff and then did four minute awful repeats where it was like much much higher power for four minutes and then I rested for four minutes and then went again for four minutes and then rested for four minutes”