Peter Attia's workout plan

60 lb backpack, walking hills in his neighborhood

Attia told Fortune he rucks with a weighted backpack and values the downhill portions for leg strength.

“I carry 60 pounds in a backpack on my back, and I walk up and down hills all over my neighborhood.”Peter Attia

Source: Longevity expert Peter Attia shares the walking workout he swears by (article, 23 June 2023)

3-5 strength sessions a week; stability work most days plus roughly one dedicated ~60-minute session

Attia described lifting several times a week and weaving stability work into nearly every day.

“Stability is sprinkled into pretty much every day”Peter Attia

Source: Peter Attia on Zone 2 and Zone 5 Training (podcast, 8 Feb 2022)

About four sessions a week, usually on a stationary bike with a power meter, holding finger-stick lactate around 1.8-1.9 mmol; treadmill at 15% incline/3.0-3.4 mph or elliptical as alternatives

In an AMA excerpt on his site, Attia described his own zone 2 practice and how he calibrates intensity with a lactate meter.

Source: Peter Attia on Zone 2 and Zone 5 Training (podcast, 8 Feb 2022)

Two zone 5 sessions a week (2020 AMA); one VO2 max session a week in a later description (2023)

Attia includes high-intensity zone 5 interval work alongside zone 2 in his training week.

Source: Peter Attia on Zone 2 and Zone 5 Training (podcast, 8 Feb 2022)