Five Effective Zone 5 Protocols to Enhance Longevity
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Chapter 1: Understanding the Importance of Anaerobic Performance
Not all forms of exercise contribute equally to longevity. An optimal training plan should address four key elements: strength, stability, aerobic capacity, and anaerobic output. This discussion will center on anaerobic performance, particularly VO2 max, which is widely regarded as the gold standard for measuring anaerobic capabilities. Research indicates that a higher VO2 max correlates with a significant decrease in all-cause mortality (Mandsager et al., 2018).
To clarify, Zone 5 represents a range of 90-100% of your maximum heart rate. If you lack a heart rate monitor, you can gauge this intensity by aiming for a Rate of Perceived Exertion (RPE) of 9-10, which signifies an all-out effort.
By the end of this article, you'll discover five robust, evidence-based protocols aimed at enhancing your VO2 max and anaerobic performance.
Wingate Method
Research supports the effectiveness of the Wingate protocol in boosting VO2 max and various power outputs (Todd et al., 2012). Participants in studies typically performed this protocol on stationary bikes, featuring 30-second all-out efforts followed by 5 minutes of recovery, repeated four times. It’s recommended to apply 7.5% of your body weight on the bike's flywheel. If this measurement is unfeasible, simply maximize the resistance while maintaining a pedal cadence of approximately 85 RPM. Alternatively, if cycling outdoors, sprint uphill for 30 seconds, then recover for 5 minutes.
This video features Dr. Peter Attia discussing how to perform Zone 5 training correctly, emphasizing effective strategies for optimal results.
Tabata
The renowned Tabata workout has been validated in various studies as a means to enhance both VO2 max and anaerobic capacity. A notable study published in Medicine & Science in Sports & Exercise documented participants undertaking a 6-week regimen involving 8 sets of 20 seconds of high-intensity cycling at 170% of VO2 max, interspersed with 10 seconds of rest. The findings suggest that this form of intense intermittent training effectively stimulates both anaerobic and aerobic energy systems (Nishimura et al., 1996).
This protocol has proven effective for me and my clients in enhancing anaerobic performance. If you prefer circuit training, you can adapt this format, although you might need to extend the circuit duration to achieve similar benefits. Below is a simple guide for a full-body Tabata workout.
Resistance Training
Strength training plays a crucial role in promoting lifelong health. Studies have demonstrated that resistance training can boost VO2 max (Vincent et al., 2002). The review examined individuals who engaged in resistance training three times per week, utilizing either 50% of their one-repetition maximum (1RM) for 13 repetitions or 80% of their 1RM for 8 repetitions, concluding that resistance training enhances VO2 max, likely due to improved oxygen utilization in hypertrophied muscles.
I recommend performing 3-4 full-body resistance training sessions weekly, aiming for a total of 8-15 sets per muscle group. This approach has been beneficial for improving my VO2 max, increasing strength, and enhancing muscular endurance.
Sprint Interval Training
Sprint interval training (SIT) has gained traction recently due to its effectiveness in increasing power output and maximal muscular contraction. Research indicates that SIT can enhance VO2 max by up to 13% (Sloth et al., 2013). The protocol typically consists of 6 to 12 sets of maximum-effort sprints lasting 10 to 30 seconds, with recovery periods five times as long as the work duration. I encourage you to experiment with various environments for your SIT workouts, whether on a beach, track, or hill.
4 x 4 x 4 Protocol
While this protocol hasn't been extensively studied, my personal experience suggests it's highly effective for improving anaerobic performance and VO2 max. The approach is straightforward: choose any aerobic activity (e.g., swimming, cycling, stair climbing, running, rowing) and perform 4 minutes at near-maximal effort, followed by 4 minutes of recovery, for a total of four sets. For more advanced participants, consider reducing recovery time to 2 minutes across all sets. Aim for an RPE of 8-10 during the high-effort intervals and 4-6 during recovery.
These are just a few of the effective Zone 5 protocols available for enhancing your VO2 max. I invite you to share your experiences with different protocols on Twitter (@noahcracknell_) or in the comments. Experimentation, measurement, and ongoing revision are key to finding what works best for you!