Zone 2 vs. HIIT in 2025: Experts Finally Agree on the Best Ratio for Longevity
Summary:
For years, experts debated: Zone 2 or HIIT? New 2025 endurance research + Attia’s updated recommendations reveal the ideal balance for both longevity and performance.
Table Of Content
The New Consensus (H2)
80/20 Rule:
- 80% Zone 2
- 20% HIIT
Both Attia and top endurance researchers align with this model now.
Why Zone 2 Is Non-Negotiable (H2)
Zone 2 improves:
- Mitochondrial efficiency
- Fat oxidation
- VO2 max foundation
- Longevity markers
Why HIIT Still Matters (H2)
HIIT boosts:
- Maximum cardiac output
- Anaerobic power
- Time-efficient adaptation
But too much leads to overtraining.
How to Apply the Protocol (H2)
Weekly Training Example:
- 3–4 Zone 2 sessions (45–60 min)
- 1 HIIT session (4×4 or 6×20s)
- 1–2 strength days
Disclaimer
For information only — not medical advice.
