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The Proof · October 6, 2025 · 169m
The Science of Zone 2 Training — Mitochondria, Metabolic Flexibility, and Performance
Dr. Inigo San Millan — coach to Tour de France champion Tadej Pogacar — explains the metabolic science behind Zone 2 training, why mitochondrial dysfunction is the root of metabolic disease, and how to structure a cardio program for longevity.
This summary was generated from show notes and public descriptions, not from a full transcript review. Details may contain inaccuracies.
Canon
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San Millan: Zone 2 training (the highest intensity at which lactate remains stable) maximally stimulates mitochondrial biogenesis. Mitochondrial dysfunction is the common denominator in type 2 diabetes, cardiovascular disease, cancer, and Alzheimer's.
Highlights
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VO2 max is trainable at any age — and each improvement reduces mortality risk by 12%
San Millan: VO2 max declines 10% per decade after 30, but this decline can be slowed to 5% with consistent Zone 2 and high-intensity training. Each 1-MET improvement in cardiorespiratory fitness reduces all-cause mortality risk by ~12%.Was this useful?