A complete framework for longevity-focused exercise: Zone 2 cardio for metabolic health, strength for muscle, and VO2 max intervals for maximum healthspan.
Research and expert consensus point to three essential exercise modalities for extending healthspan.
What it is:
Low-intensity aerobic exercise at 60-70% max heart rate. You can hold a conversation but feel you're working.
Why it matters:
Protocol:
150-180+ minutes per week across 3-4 sessions.
What it is:
Progressive overload training using weights or bodyweight to build and maintain muscle.
Why it matters:
Protocol:
2-4 sessions per week, hitting all major movement patterns.
What it is:
High-intensity intervals at 80-100% max effort, typically 3-4 minutes with recovery.
Why it matters:
VO2 max is the single strongest predictor of all-cause mortality. Improving it provides enormous benefit.
Protocol:
1 session per week of 4x4 intervals (4 minutes hard, 3-4 minutes recovery).
Peter Attia's Centenarian Decathlon framework emphasizes training for functional capacity at 100. This requires all three modalities.
Consistency over intensity. A sustainable program you follow for decades beats an extreme program you abandon in months.