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One of the most important concepts to get across what it “feels” like to be in zone 2. I say this b/c I realize that most people—my patients included—don’t want to use a lactate meter to confirm they are there. And I get it. I’m an unusual guy in my love for precision and data. Furthermore, when you’re starting out—and if you are very deconditioned—using a lactate threshold of 1.7 to 1.9 mM is not going to work because your resting lactate can easily be in that range! (A healthy and fit person will have a resting lactate typically below 0.5 mM).

Furthermore, while there are lots of ways to estimate zone 2 with HR (I think the best way is Phil Maffetone’s rule of 180-age +/- 5-10 based on fitness) and power (as a function of FTP, for example), these take you away from you developing a real FEELING for the exercise. So, instead I want people to titrate with RPE and monitor (read: RECORD) power and HR. I have logged my steady state HR, average power, and lactate for every zone 2 ride I’ve done since 2018 and it provides amazing insights! The most notable of these is that the ONLY constant is RPE.

(Oh, one more thing… to the folks watching this video who are wondering why my hat says “Marlboro” … no I’m not endorsing tobacco! It’s a Senna “helmet” hat… made by a friend of mine).

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About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

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