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Zone 2 swimming per Dr Peter Attia

swimtolive

Has anyone started reading his book "Outlive"?  After surviving Stage 4 throat cancer I decided it was high time to change my life.  I lost 35 pounds, got back in the water, competed at Y Nationals in April and really enjoyed myself.  I have trained myself for the last 10 months or so with some Form goggles (they seem to brag they are for swimmers but in reality they adore triathletes) but I love the goggles nonetheless.

One cool feature is the ability to see my heart rate while swimming.  I swam for :55 today for a total of 3300yds at or near the lower zone 3 heart zone, about 15 minutes in zone 4 and back to high zone 2 in the heart rate zone.  

Zone 2 according to Attia is different.  Zone 2 is defined as the highest metabolic output/work that you can sustain while keeping your lactate level below two millimole per liter.  I haven't purchased a lactate meter yet but I am wondering if any other masters swimmers are incorporating this into their swimming and have figured it out for themselves without the meter.  I'm 51 so my max heartrate is 169 and 75% of that rate is 127 (rounded up).  I stayed near this lower rate all workout except for the accidental jump to 148 or so while doing 2 sets of 4x50s at a "strong" pace.  This was around 30-35 secs for the 50y.  

I'm so curious if there are others that are into this new discovery because after today's workout I felt freaking incredible.  I was not my usual tired and worn out self after training in the zone 4 -5 heartrate zone all damn workout 3-4 times a week.

I'm looking forward to increasing endurance and longevity for the rest of my life.  I'd love to trade notes with anyone trying to figure this out.

Graham

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  • Hi Graham,

    A friend and I listened to one of Peter Attia's podcast a couple of weeks ago - the one about maximizing your enjoyment of your centenary decade (defined as the last 10 years of your life).  Since then, I have begun listening to his other podcasts.  I will be 70 in February 2024.

    Long story short, instead of trying to reach max heartrate as much as possible like I did in my 30s and 40s and 50s, I am trying to dial it back now to staying in Zone 2 for most of my practice (3-4,000 yards, 5x/week) coupled with some Zone 3 or 4 for short sets a couple of times per week.

    There are two approaches to max heartrate calculation.  One is the age old 220 minus your age and take 70-75% of that.  The other is 180 minus your age and that is your Zone 2 target.  The result is about the same - the latter is an easier calculation.

    For me, a 110-115 heartrate is hard to stay at.  I can get to 120 - 130 pretty easily during sets of 100s and maintain it for the entire practice.  When I was your age, my heart rate was usually in the 145-160 range the entire practice and enjoyed the "wiped out" feeling.  My lactate tolerance was much higher then, so it did not bother me.  Today, not so much.

    As you read more from Peter Attia, you may also want to read up on the occurrence of Atrial Fibrillation (AF, A Fib) in older endurance athletes.  It is being studied alot.  After 50 yrs of endurance training, I had three AF episodes 4 years ago and my cardiologist told I was at higher risk.  It was a "what the heck" moment.  Although I am not to the point of taking medication or considering an ablation, it is something I need to monitor more than I would like.  Everything I read about the athletes who develop AF are those who are often training in Zone 3 or 4.  So, I am trying to stay in  Zone 2 for this reason as well.

    Now, since my dad had AF, I could be genetically pre-disposed.  Who knows for sure.  I just know it is something I have to deal with.

    Congrats on beating Stage 4 cancer, finding your way back to swimming, and enjoying it.  Holler if you want to chat more.

    Paul

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  • Hi Graham,

    A friend and I listened to one of Peter Attia's podcast a couple of weeks ago - the one about maximizing your enjoyment of your centenary decade (defined as the last 10 years of your life).  Since then, I have begun listening to his other podcasts.  I will be 70 in February 2024.

    Long story short, instead of trying to reach max heartrate as much as possible like I did in my 30s and 40s and 50s, I am trying to dial it back now to staying in Zone 2 for most of my practice (3-4,000 yards, 5x/week) coupled with some Zone 3 or 4 for short sets a couple of times per week.

    There are two approaches to max heartrate calculation.  One is the age old 220 minus your age and take 70-75% of that.  The other is 180 minus your age and that is your Zone 2 target.  The result is about the same - the latter is an easier calculation.

    For me, a 110-115 heartrate is hard to stay at.  I can get to 120 - 130 pretty easily during sets of 100s and maintain it for the entire practice.  When I was your age, my heart rate was usually in the 145-160 range the entire practice and enjoyed the "wiped out" feeling.  My lactate tolerance was much higher then, so it did not bother me.  Today, not so much.

    As you read more from Peter Attia, you may also want to read up on the occurrence of Atrial Fibrillation (AF, A Fib) in older endurance athletes.  It is being studied alot.  After 50 yrs of endurance training, I had three AF episodes 4 years ago and my cardiologist told I was at higher risk.  It was a "what the heck" moment.  Although I am not to the point of taking medication or considering an ablation, it is something I need to monitor more than I would like.  Everything I read about the athletes who develop AF are those who are often training in Zone 3 or 4.  So, I am trying to stay in  Zone 2 for this reason as well.

    Now, since my dad had AF, I could be genetically pre-disposed.  Who knows for sure.  I just know it is something I have to deal with.

    Congrats on beating Stage 4 cancer, finding your way back to swimming, and enjoying it.  Holler if you want to chat more.

    Paul

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