Evidence-Based Training
Train for
a longer life
The protocols that actually extend healthspan — built around VO₂ max, cardiovascular base, and strength. Not aesthetics. Not performance for its own sake. Longevity.
The protocols that actually extend healthspan — built around VO₂ max, cardiovascular base, and strength. Not aesthetics. Not performance for its own sake. Longevity.
Most people train backwards — they chase intensity and ignore the base. Longevity research is clear on the hierarchy: aerobic base first, VO₂ max second, strength third. Each layer depends on the one beneath it.
VO₂ max is the single best predictor of all-cause mortality we have. People in the top quartile live 5 years longer on average than those in the bottom quartile — a benefit comparable to not smoking. Every one-unit increase in VO₂ max reduces mortality risk by approximately 13%. This is trainable at any age.
Zone 2 builds the mitochondrial density that makes everything else possible. High-intensity intervals raise the ceiling. Strength training preserves the muscle mass that protects you against frailty in your 70s and 80s. All three. In proportion.
🏆 Start Here
The most underused tool in longevity fitness. Slow enough to hold a conversation, fast enough to build mitochondrial density. Sustainable indefinitely. Peter Attia, Iñigo San Millán, and the top longevity physicians agree: this is the foundation everything else is built on.
🔬 Most Studied
The most clinically validated high-intensity protocol ever studied for VO₂ max improvement. Developed by Ulrik Wisløff at NTNU — four 4-minute intervals at 85–95% max heart rate, 3 minutes recovery between each. Improves VO₂ max by 5–10% over 8 weeks.
💪 Body Composition
Visceral fat — the metabolically dangerous fat around your organs — is the most responsive fat type to lifestyle change. A 2025 JAMA study of 7,256 adults found combining diet and exercise simultaneously reduced it 16% more than either alone. The plan.
This is a framework, not a prescription. If you're starting from near-zero, begin with Zone 2 only for 4–6 weeks before adding intervals. The Norwegian 4×4 is demanding — build a base first. Consistency across months matters far more than perfect execution of any single week.