Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength | The Drive with Peter Attia (#261)

Originally published on Peter Attia’s “Drive” podcast, here.

Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strengthThe Drive with Peter Attia (#261)

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We (Attia and guest) discuss:

• The best interventions for longevity [2:15];

• The marginal decade and the centenarian decathlon [4:45];

• Peter’s personal list of events for his “centenarian decathlon” and how he helps patients create their own list [8:00];

• Determining your fitness goals early in life in preparation for the marginal decade, metrics to track, and more [15:00];

• How does playing sports like tennis, basketball, or golf fit into training for the centenarian decathlon? [24:15];

• Training within the four pillars: minimum effect dose, how to split your time, and other considerations [27:45];

• Advice for the older person and why it’s never too late to start [33:45];

• Bone mineral density and other female-specific concerns and considerations [36:15];

• Training advice for those with minimal access to a gym or equipment [39:30];

• Injuries: prevention and working through existing conditions [41:00];

• Cardiorespiratory training: how to split time between zone 2 and VO2 max training, and different modalities for a true zone 2 workout [44:15];

• VO2 max training: modalities, Peter’s protocol, and how to monitor progress [54:45];

• The profound impact training can have on the overall quality of life [58:15]; and

• More.