Centenarian Decathlon Exercise Framework

Attia's 4-pillar exercise plan: Zone 2, strength, VO2 max, and stability. 10+ hours/week training for longevity.

5 exercises

Peter Attia

Author of "Outlive: The Science and Art of Longevity," host of The Drive podcast, founder of Early Medical.

Exercise

daily

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Protocol Actions

daily · 4x/week (Tue, Thu, Sat, Sun)

45-60 min each session

daily · 1x/week (Monday)

45-60 min

daily · 2x/week (Wed, Fri)

45-60 min

daily · 1x/week (Saturday)

Integrated into ride

daily · Daily 5-10 min + 1 dedicated session/week

~1 hour total/week

longevity

zone-2

strength

VO2-max

stability