Protocol · Performance
Zone 2 + VO2max Builder
- Duration
- 56 days
- Difficulty
- Intermediate
- Steps
- 3
- Typical cost
- Free
- Draws on
- Peter Attia, MD (training inspired)
The goal
Increase aerobic base and VO2max with a high-compliance training schedule.
What youactually do.
3 steps over 56 days. Each becomes a daily check-in, so the result is weighed against what you really did.
Weekly
Zone 2 cardio
3-5 sessions, conversational pace
150-240 minutes/weekexercise
VO2max intervals
1 session/week · Warm up + cool down
4 x 4 minutes hardexercise
Strength training
Keep it simple and consistent
2 sessions/weekexercise
How BioMedlitells if it worked.
A baseline before you start, the same measures during, and a retest once the 56 days are up.
Objective
From a device or a log
- Zone 2 minutes/week
- Interval sessions completed
- Resting heart rateOptional
- HRVOptional
Subjective
Your own daily rating
- Training readiness (1-10)
- Energy (1-10)
What people tend to see.
Typical ranges from the source material. Individual results vary, and some people see no change.
- Resting heart rate: improved (often)
- Cardio performance: improved (subjective)
- VO2max: +5-15% (varies by baseline)
Before you start.
Educational, not medical advice. Check with a clinician first if any of these apply to you.
- If you are new to exercise or have heart/lung conditions, consult a clinician before intervals.
- Build volume gradually to avoid overuse injury.
Run it againstyour own reports.
Signed in, BioMedli sets this protocol against your baseline results, tracks your daily check-ins, and compares the retest when it arrives.