Zone Five Training: Pushing Your Limits for Optimal Cardiovascular Health

Nov 27, 2023 | Fitness, Exercise, Wellness, Blog | 0 comments

In our journey to understand the comprehensive exercise approach advocated by Dr. Peter Attia in his great book, Outlive: The Science and Art of Longevity, we’ve already delved into the foundational Zone Two Training. As we continue to explore the various components of a well-rounded exercise routine, we now turn our attention to Zone Five Training, also known as Anaerobic Performance. This mode of exercise pushes the boundaries of our cardiovascular system, offering both physical and mental benefits.

What is Zone Five Training?

Zone Five Training, often referred to as VO2 max training, is the highest-intensity exercise zone. It’s characterized by short bursts of all-out effort, followed by rest or low-intensity periods. This type of training challenges the body’s ability to deliver oxygen to muscles during intense physical activity. In essence, it’s about pushing your limits and stepping out of your comfort zone.

The Science Behind Anaerobic Performance

During anaerobic exercise, the body’s demand for oxygen exceeds its supply, leading to the production of lactate. This is in contrast to aerobic exercise, where oxygen supply meets the body’s demands. The term “VO2 max” refers to the maximum amount of oxygen your body can utilize during intense exercise. By training in Zone Five, you’re effectively working to increase your VO2 max, which is a key indicator of cardiovascular fitness.

Benefits of Zone Five Training

  1. Improved Cardiovascular Fitness: Regularly training in Zone Five can lead to an increase in your VO2 max, indicating better cardiovascular health.
  2. Enhanced Metabolic Efficiency: Anaerobic workouts can boost metabolism, leading to more calories burned even at rest.
  3. Mental Resilience: Pushing your limits physically can also train your mind to handle stress and challenging situations better.
  4. Shorter Workouts: Due to the high intensity of Zone Five exercises, workouts tend to be shorter, making them ideal for those with tight schedules.

Our Tabata HIIT and Circuit Challenge classes are designed to immerse you in the world of Zone Five Training. These classes offer rigorous workouts that not only challenge your physical limits but also elevate your mood and mental clarity.

Safety First

While Zone Five Training offers numerous benefits, it’s essential to approach it with caution, especially if you’re new to high-intensity workouts. Always ensure you’re adequately warmed up before starting and listen to your body. If you feel any discomfort or pain, it’s crucial to stop and consult a fitness or medical professional.


Zone Five Training is a powerful tool in the arsenal of those seeking optimal cardiovascular health and overall fitness. By understanding and incorporating this mode of exercise into your routine, you’re taking significant strides toward a healthier, more vibrant life. In our next post, we’ll get into the world of strength training, exploring its myriad benefits and how it complements other exercise modes.