Bryan Johnson breaks down his anti-aging exercise plan, built on years of personal data. He does 4.5 hours weekly in heart-rate zones 2-4, plus 90-150 minutes of high-intensity zone 5 work (≥159 bpm), alongside weight training. The goal is maintaining high VO2 max for longevity.
For the past few years, I've been working to build the world's best anti aging protocol. And to do so, I've become the most measured person in history. We take that data, we look at the scientific evidence, we then design these protocols. For my daily exercise, the science is pretty straightforward and pretty basic. I'm trying to achieve being in zone two through four for my heart rate, roughly four and a half hours per week. For zone five, which is 159 beats per minute and above, I'm between 90 and 150 minutes per week. Outside of that, weight training is useful. Having a high VO2 max, which is your body's ability to use oxygen, is also great, but generally it's pretty straightforward and it's pretty basic.
