Peter Attia reported exercising daily, with about four hours of Zone 2, one VO2-max session and four strength sessions per week in the January 2024 FoundMyFitness interview. In October 2025, 60 Minutes described his total as about 10 hours a week and also observed him rucking. His 2023 protein target was 150–180 g/day, partly through Maui Nui venison sticks; he disclosed being an investor.

Reported practice

Date of record:: 26 Oct 2025

Interventions

Routines

01
Zone 2 training
~4 h/week · weekly
Details & sources
1. In March 2022 he described a personal lactate range around 1.8–1.9 mmol/L and used each result to adjust the next ride. He noted day-to-day readings below and above that range. This is his calibration method, not a universal Zone 2 definition.
  Source 2 · 30 Mar 2022
2. Equipment & setup
  He identified a Lactate Plus meter from Nova Biomedical, using an older model. The measurement supports his training decisions; it is not a separate workout or a requirement for ordinary aerobic training.
  Source 3 · 30 Mar 2022
Heart-rate zone set from Morpheus morning HRV readings (his zone 2 is roughly 130–138 bpm); lactate checked on bike days. FoundMyFitness clip, 24 Jan 2024; also part of his ~10 h/week per 60 Minutes, 26 Oct 2025.
Sources1 2 3
VO2 max training
1 session per week
Details & sources
One weekly higher-intensity workout geared toward VO2 max in the January 2024 FoundMyFitness routine; also included in his roughly 10-hour week reported by 60 Minutes in October 2025.
Sources1
Rucking
Details & sources
Observed by 60 Minutes in October 2025; no pack weight is shown because the accessible source did not state one.
Sources4
Strength training
4 sessions per week
to maintain strength and muscle mass
Details & sources
Four weekly strength-training sessions in the January 2024 FoundMyFitness routine; 60 Minutes later described weightlifting within his approximately 10-hour exercise week.
Sources1

Device

HRV appMorpheus
Daily · every morning
checks his HRV each morning to set the day's zone 2 heart rate
Details & sources
FoundMyFitness clip, 24 Jan 2024.
Sources5

Nutrition

Protein target
150–180 g/day · Daily
Details & sources
Partly via Maui Nui venison sticks, about 5–10 a day - conflict of interest, he is an investor in Maui Nui. The Drive
Sources5

Sources

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

01Peter Attia's Longevity Routine Zone 2 training · VO2 max training · Strength training
02Peter Attia: using lactate to adjust Zone 2 rides Zone 2 training
03Peter Attia: lactate meter identity Zone 2 training
04Dr. Peter Attia says enjoying a longer, healthier life requires serious training Rucking
05The Drive #276: Peter answers questions on longevity, supplements, protein, fasting, apoB, statins, and more Morpheus HRV app · Protein target

Items sourced between 2023-10-23 (

Interventions

Equipment & setup

Sources