If you want to boost your cardiorespiratory fitness and work out like a pro athlete, then consider adding steady-state Zone 2 training with high-intensity VO2 max workouts to your routine. Expert Dr. Peter Attia praises this approach of blending the two tactics, which is often used by elite athletes like cyclist Tadej Pogačar. Read more about how to maximize your cardio fitness below.
Understanding the Triangle Theory of Cardio Fitness
Dr. Attia coined this idea of blending as the “Triangle Theory of Cardio Fitness.” At the bottom of the triangle is Zone 2 training, which supports endurance and cardio fitness, while at the peak is VO2 max capacity. Getting the most out of this balance is the best way to achieve optimal performance and longevity. For instance, the ideal training split follows the 80/20 rule, setting aside 80% of workouts to Zone 2 and 20% to VO2 max efforts.
1. Embrace the 80/20 Rule
Finding the right balance between Zone 2 and VO2 max efforts is crucial to getting the most out of the workout and improving your strength and cardio fitness. As mentioned above, Dr. Attia suggests splitting the two workouts as such: 80% of your cardio fitness to Zone 2 and 20% to high-intensity intervals.
2. Take Inspiration from Elite Athletes
If you want proof that this strategy works, look to elite athletes like cyclist Tadej Pogačar. When training, he dedicates 80 to 90% of his training to Zone 2, turning the 80/20 ratio into 90/10 on some occasions. His approach, along with other elite athletes like cyclists, swimmers, and endurance runners, shows the importance of building a solid aerobic foundation.
3. Focus on Duration and Intensity
It’s not just about the balance between Zone 2 and VO2 max when it comes to improving your cardio fitness: duration and intensity are just as important. Zone 2 training sessions should take at least 30 continuous minutes to complete. The best way to measure your Zone 2 effectiveness during the training is through blood lactate levels or perceived exertion, ideally on top of heart rate monitors.
4. Ideal Exercise Modalities
Below are some great exercises to use during this training regimen:
- Stationary Cycling: Provides consistency in training and a well-suited option for Zone 2 sessions.
- Treadmill: Great for both Zone 2 and VO2 max training, also providing controlled and consistent conditions.
- Swimming: Allows for a full-body workout and diversifies training models.
- Outdoor Cycling: May be challenging due to certain terrains, but flat locations can be ideal for these workouts.
5. Sequence Workouts for Best Results
If you want to get the most out of the workout and your cardio fitness, make sure to sequence the two workouts. Ideally, you’ll want to complete Zone 2 training before diving into VO2 max intervals. This order in workouts warms up your aerobic system and prepares your whole body for high-intensity efforts. You’ll also have less risk of injury.
Final Thoughts
Dr. Attia’s approach is a stepping stone in the bigger picture of cardiorespiratory fitness, and that truly maximizing your cardio fitness requires patience and consistency. By finding the perfect balance between Zone 2 and VO2 max training, you can reap the benefits of hitting your fitness goals and long-term health. If you want to train like a pro, add these tips to your training and see the benefits for yourself.