Exercise & Zone 2 Training
Bryan Johnson's Blueprint exercise protocol optimized for Swiss biohackers. Track your workouts, calculate heart rate zones, and maximize longevity benefits.
🎯 Zone 2 Heart Rate Calculator
Zone 2 training is the foundation of longevity exercise. It improves mitochondrial function, fat oxidation, and cardiovascular health while minimizing stress on the body.
📚 Understanding Heart Rate Zones
| Zone | % Max HR | Effort | Purpose |
|---|---|---|---|
| Zone 1 | 50-60% | Very Light | Recovery, warm-up |
| Zone 2 ⭐ | 60-70% | Light | Longevity zone - mitochondrial function |
| Zone 3 | 70-80% | Moderate | Aerobic endurance |
| Zone 4 | 80-90% | Hard | Threshold training |
| Zone 5 | 90-100% | Max Effort | VO2 max intervals |
⚠️ Why Zone 2 is the Longevity Sweet Spot
Zone 2 maximizes fat oxidation and mitochondrial biogenesis without excessive stress hormones. It's the intensity where you build an aerobic base that supports all other training and daily energy levels.
💪 Bryan Johnson's Blueprint Exercise Protocol
Bryan Johnson exercises for about 1 hour daily, focusing on a balanced mix of strength, cardio, and flexibility. His protocol emphasizes consistency and recovery over intensity.
🏋️ Strength Training (3x/week)
Full-body resistance training focusing on compound movements and functional strength.
🚴 Zone 2 Cardio (4x/week)
Low-intensity steady-state cardio is the cornerstone of longevity training.
💡 Zone 2 Guidelines
- Nose Breathing: If you can't breathe through your nose, you're going too hard
- Conversation Pace: You should be able to speak in full sentences
- Consistency Over Intensity: Regular Zone 2 beats occasional intense sessions
🧘 Flexibility & Mobility (Daily)
Bryan incorporates stretching and mobility work into his daily routine.
📅 Weekly Exercise Planner
A balanced 7-day schedule combining strength, cardio, and recovery. Click on a day to customize your plan.
📋 Blueprint Weekly Template
This is Bryan Johnson's typical weekly exercise structure:
| Day | Morning | Main Workout | Evening |
|---|---|---|---|
| Monday | Mobility (15 min) | Push Strength + Zone 2 (60 min) | Stretching (10 min) |
| Tuesday | Mobility (15 min) | Zone 2 Cardio (45 min) | Stretching (10 min) |
| Wednesday | Mobility (15 min) | Pull Strength + Zone 2 (60 min) | Stretching (10 min) |
| Thursday | Mobility (15 min) | Zone 2 Cardio (45 min) | Stretching (10 min) |
| Friday | Mobility (15 min) | Legs & Core + Zone 2 (60 min) | Stretching (10 min) |
| Saturday | Mobility (15 min) | Long Zone 2 (60-90 min) | Foam Rolling (15 min) |
| Sunday | Light Yoga (20 min) | Active Recovery Walk (30 min) | Meditation (10 min) |
🇨🇭 Swiss Exercise Locations
Switzerland offers unique opportunities for longevity-focused exercise, from alpine Zone 2 hiking to world-class gyms.
🥾 Zone 2 Hiking Trails
Perfect for Zone 2 training at altitude — maximizing mitochondrial benefits.
🚴 Cycling Routes
🏋️ Longevity-Focused Gyms
🏔️ Altitude Training Benefits
Training at altitude (1,500-2,500m) naturally enhances many Blueprint goals:
More red blood cells = better oxygen delivery
Altitude stress triggers mitochondrial biogenesis
Heart becomes more efficient at lower oxygen
Higher calorie burn even at rest
💡 Swiss Altitude Spots
- Davos (1,560m): Historic health resort, great running/cycling trails
- St. Moritz (1,822m): Olympic training center, perfect altitude for adaptation
- Zermatt (1,620m): Car-free, pure air, hiking paradise
- Saas-Fee (1,800m): Glacier access for year-round training
❄️ Winter Sports for Zone 2
Switzerland's winter sports offer excellent low-impact Zone 2 options:
🗺️ Location Map
📊 Workout Progress Tracker
Log your workouts and track progress over time. All data stored locally on your device.
➕ Log New Workout
📈 Progress Charts
Heart Rate Zone Distribution
📋 Workout History
| Date | Type | Duration | Avg HR | Actions |
|---|
🫁 VO2 Max Estimator
VO2 max is one of the strongest predictors of longevity. Estimate yours using the Cooper test.
Why VO2 Max Matters
Research shows that moving from "low" to "above average" VO2 max fitness reduces all-cause mortality risk by 50%. Elite cardiorespiratory fitness is associated with up to 80% reduction in mortality risk.
🏃 Cooper Test Calculator
Run as far as you can in 12 minutes. Enter your distance below.
📊 VO2 Max Reference Tables
Men (ml/kg/min)
| Age | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|
| 20-29 | <38 | 38-41 | 42-45 | 46-52 | >52 |
| 30-39 | <35 | 35-38 | 39-42 | 43-49 | >49 |
| 40-49 | <32 | 32-35 | 36-39 | 40-46 | >46 |
| 50-59 | <28 | 28-31 | 32-35 | 36-42 | >42 |
| 60+ | <24 | 24-27 | 28-31 | 32-38 | >38 |
Women (ml/kg/min)
| Age | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|
| 20-29 | <32 | 32-35 | 36-39 | 40-46 | >46 |
| 30-39 | <29 | 29-32 | 33-36 | 37-43 | >43 |
| 40-49 | <26 | 26-29 | 30-33 | 34-40 | >40 |
| 50-59 | <23 | 23-26 | 27-30 | 31-37 | >37 |
| 60+ | <20 | 20-23 | 24-27 | 28-34 | >34 |
🎯 Training Recommendations
Enter your Cooper test results above to get personalized training recommendations.
💡 How to Improve VO2 Max
- Zone 2 Base: 80% of training volume should be Zone 2
- HIIT Sessions: 1-2x/week, 4-6 intervals of 3-4 min at 90-95% max HR
- Consistency: Regular training is more important than intensity
- Recovery: Sleep 7-8 hours; VO2 max improvements happen during rest
- Altitude: Training at 1,500-2,500m naturally boosts oxygen capacity