Article library · Training
Training
9 evidence reviews in this category. Every piece states what the human data shows, how large the effect is, and when to talk to a clinician instead.
How to Increase VO2 Max After 40: Training Protocols That Actually Work
VO2 max declines with age, and training is associated with smaller measured declines in some studies — but there is no single 'percent preventable' figure the evidence actually supports. Evidence-backed training protocols for cardiorespiratory fitness after 40.
Zone 2 Cardio Longevity Guide: How to Build an Aerobic Base That Lasts
A practical zone 2 cardio guide for longevity, including intensity control, weekly programming, progression, and how to avoid turning easy work into junk intensity.
VO2 Max Training Longevity Guide: Intervals That Improve the Ceiling
A practical VO2 max training guide for longevity focused on interval structure, recovery, progression, and how to improve aerobic ceiling without sabotaging the rest of the week.
VO2 Max Training for Longevity: High-Impact Programming Without Burnout
A programming-first VO2 max guide: interval structures, a twelve-week block, retest cadence, stop criteria, and an explicit account of where the longevity evidence actually stops.
Zone 2 Cardio for Longevity: The Complete Guide
A complete Zone 2 playbook for building aerobic capacity, metabolic flexibility, and long-term cardiovascular resilience.
Peter Attia Training Framework for Longevity: Practical Programming for Real Life
A working interpretation of Peter Attia's four-pillar training framework — aerobic base, peak aerobic capacity, strength, and stability — with concrete weekly doses, a 12-week block, measurement rules, safety gates, and an honest account of where the evidence stops.
Zone 2 Cardio for Longevity: How Much, How Hard, How Often
A clear guide to Zone 2 cardio for mitochondrial health, endurance base, and long-term cardiovascular risk reduction.
Strength Training After 40: The Longevity Blueprint
A low-friction strength plan for adults over 40 focused on muscle retention, bone density, and injury resilience.
VO2 Max and Mortality Risk: Why Aerobic Fitness Is a Longevity KPI
How to improve VO2 max safely and why cardiorespiratory fitness strongly predicts long-term outcomes.