Rankings / Protocols — Movement
Zone 2 cardio
Protocols · Movement
Tier B+
What this is
Popularized by Inigo San Millán via Attia. Direct RCT evidence for longevity claims is sparse — inferred from mitochondrial and CRF research. Best paired with 1-2 VO2 max sessions weekly.
Mechanism
Maximizes mitochondrial biogenesis and fat oxidation capacity; improves lactate clearance; builds aerobic base; lower cortisol/recovery cost than higher intensities
Dose & route
150-200+ min/week at ~60-70% max HR or lactate threshold 1 (conversational pace); maintain nose-breathing if possible
Citations
- https://www.mdpi.com/2075-4663/11/3/50
- https://pubmed.ncbi.nlm.nih.gov/32162705/
- https://peterattiamd.com/category/exercise-physical-health/zone-2/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.