Andrew Huberman· PhD
From now on I’m thinking Z2 max not V02 max (only).
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
From now on I’m thinking Z2 max not V02 max (only).
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your zone two is the is how wide the base of your pyramid is and your V2 Max is how tall the peak of the pyramid is so the best Pyramid has a wide base and a high peak
in that analogy the base is your Zone 2 threshold right it's how much work can you do while keeping lactate at that sort of threshold that George Brooks and you go saw Milan talk about of about two millimole
I think are are kind of vast I mean a lot of people will talk about how some of the main benefits are going to be it's it really serves as a foundation for building your aerobic base you know it is it's good for maybe maybe I should step back a little bit and kind of Define what zone 2 is maybe based on the the exercise physiologist definition of it which would be it's kind of the intensity where you're maximizing your mitochondrial fat oxidation it's a steady state exercise less so than a threshold like intensity so your lactate levels it's t you know measured during lactate is kind of the accurate way to do it so your lactate levels are steady they're not increasing some will actually give like a lactate number being about two Millar I mean I think there may be kind of some debate about that because I think i' as I've heard you talk about multiple times you know people will have different lactate levels and so two Millar might not represent a zone two intensity for everyone um it might differ based on whether you're unfit or you're a fit athlete or something like that so um I think it's important though that you're at a steady your lact levels aren't continually Rising um during Zone 2 training but the key I think and one of the main benefits reported for Zone 2 is that you're improving your fat burning capacity not only during exercise but also your mitochondria's ability to oxidize fat as its energy source because that's the intensity at which the fat oxidation in the mandra is is maximal
in particular you know that zone two train good for kind of building uh your aerobic base