Centenarian Decathlon Exercise Framework
Exercise Protocol · 5 interventions
Attia's 4-pillar exercise plan: Zone 2, strength, VO2 max, and stability. 10+ hours/week training for longevity.
01Interventions
Exercise
5 interventions- 01Dose & timing45-60 min each session Daily · 4x/week (Tue, Thu, Sat, Sun)
Metabolic health — target lactate 1.7-2.0 mmol/L. 3-4 hrs/week total.
- 02Dose & timing45-60 min Daily · 1x/week (Monday)
Compound lifts: deadlifts, squats, leg press
- 03Dose & timing45-60 min Daily · 2x/week (Wed, Fri)
Bench, rows, pull-ups, farmer carries. Grip strength predicts longevity.
- 04Dose & timingIntegrated into ride Daily · 1x/week (Saturday)
High-intensity intervals — VO2 max is strongest predictor of all-cause mortality
- 05Dose & timing~1 hour total/week Daily 5-10 min + 1 dedicated session/week
Dynamic Neuromuscular Stabilization — warm-up before workouts + one 60-min session
02Citations
- 01The Drive #206 (2023)Zone 2 Cardio (stationary bike or cycling)
- 02peterattiamd.com (2023)Stability Training (DNS-inspired)
03Edit history
- v1Current versionFebruary 18, 2026