sample interval training plan for longevity cardio

Hi {NAME}, We have strong data that suggests that VO2max is one of the largest predictive indicators of longevity… But that doesn’t tell us much. It basically tells us that (according to the American College of Cardiology) that the more cardiovascularly fit you are, the longer you’ll live. That doesn’t tell me enough to program anything, though. I cannot in good faith just say, "hey go run a bunch" and feel confident that I’m steering you right. So I dug a bit deeper and found a study published in PLOS1 that highlighted the best intervals to do to increase VO2m. This study compared shorter intervals (= 1 minute) and intervals that were longer like 3-5 minutes. They found that longer intervals with longer rests were very effective at increasing vo2m… especially when ALSO mixed with continuous training. What this means is that doing a few rounds of bike sprints, etc for 3-5 minutes, followed by adequate recovery. BUT…. How much should we be doing? Well with that we look at a study published in BMJ that demonstrated that all you need is 60 minutes of aerobic exercise per WEEK to have a 15% improvement in all cause mortality risk above doing zero cardio. Safely, I would aim for about 90 minutes. So what would this look like? Sunday: Rest Day Monday: 3x 3-5 minute intervals with 3-5 minute rest + 15 minutes steady cardio Tuesday: Resistance Training Wednesday: 4x 3 Minute Intervals + 10 minutes steady state Thursday: Resistance Training + 10-15 Mins Steady state cardio Friday: 4x 4 minute intervals + 10-15 minutes steady state Saturday: Optional resistance training and/or continuous steady state (hike, jog, etc) One of the main reasons we add the continuous work in there on top of the intervals is to support mitochondrial density which is a HUGE part of longevity when it comes down to healthspan. It can help promote mitophagy, which is like autophagy of the mitochondria (recycling old components of the mitochondria). In addition to this, there is a product called [Timeline Nutrition]( that has a patented version of Urolithin-A which has been demonstrated in JAMA journal to induce mitophagy. This s VERY important if you’re looking at proper mitochondrial support and health. Here’s a link for 10% Off Timeline: [( and use code THOMAS10 I notice a difference in about 1 week when I start taking it, and they even have it in a really high quality whey protein version as well. They have: Capsules Berry powder to add to yogurt or water OR you can get it in a protein shake form All of them are great, but lately I have been using the shake to kill two birds with one stone and I do it right after my workout OR about 2 hours before bed. Dr. Gabrielle Lyon is a huge fan of this stuff too (in fact she is going to be in my studio this week to film!). So to recap on all of this… The goal is to achieve the highest vo2m that you can, without jeopardizing your recovery. For example, an extreme athlete might get their VO2m super high, but at what cost? They train like animals and might even take years off their life… however the data supports that the highest tier vo2m lives 4.9 years longer… so…. We want it high, but with the MINIMUM EFFECTIVE DOSE. I hope that this gives you a basic playbook, as well as a shortcut using [Timeline nutrition!]( See you tomorrow! Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States