Training | My Protocol

Training

Daily 90 min workout from 6:00 am (60–90 min of balance, flexibility, strength and cardio on the Jan 2026 page); HIIT 2x/week (Apr 2026)

Reported practice

Date of record:: 22 Apr 2026

Interventions

Routines

01
Daily workout
90 min · Daily · 6:00 am
Details & sources
1. In September 2026 he described following a heavy pull with unweighted vertical jumps and loaded jump squats while training to dunk. The reported 385 lb personal record is an achievement, not a suggested working weight or a replacement for his broader routine.
  Source 3 · 4 Sept 2026
Jan 2026 protocol: 60–90 min of balance, flexibility, strength, cardio (6:00–7:30); Apr 2026 morning post: 90 min of cardio, strength, balance, stretching
Sources1 2 3
02
HIIT
2x/week
Details & sources
1. His December 2025 reply describes one or two Norwegian 4×4 sessions a week alongside around three hours of Zone 2. The later protocol account remains the source of the displayed weekly frequency.
  Source 4 · 29 Dec 2025
Apr 2026 morning post; not broken out on the Jan 2026 protocol page
Sources1 4
03
Post-meal walking
10 min · after each meal
Details & sources
1. Walking is additional easy movement in his December 2025 account. It sits within his activity routine rather than being repeated in both the eating and training protocols.
  Source 4 · 29 Dec 2025
Sources4

Sources

Original accounts behind this protocol. Numbers match the references in each intervention.

01My Morning Routine (2026) Daily workout · HIIT
02Bryan Johnson's Protocol Daily workout
03Bryan Johnson: strength followed by jumping drills Daily workout
04Bryan Johnson: intervals, Zone 2 and post-meal walking HIIT · Post-meal walking

Duration is 60–90 min on the Jan 2026 protocol page and 90 min in the Apr 2026 morning post