Longevity Ninjas

Weekly Longevity Routine

Weekly Protocol · 9 min read

Individual biohacks are powerful. But the real magic is in how you combine them into a sustainable weekly system. This protocol integrates strength training, zone 2 cardio, sauna, cold therapy, fasting, and recovery into a single 7-day framework.

Key Takeaways

  • A complete longevity week includes 3 strength sessions, 2-3 zone 2 sessions, 3-4 sauna, and 2-3 cold exposures.
  • Modalities can be stacked (sauna after training, cold on rest days) for time efficiency.
  • Rest and recovery are programmed, not optional — overtraining undermines longevity goals.
  • This is a template — adjust based on your schedule, access to equipment, and recovery capacity.
  • Consistency over 90 days matters more than perfection in any given week.

The Weekly Overview

Here’s the complete 7-day framework. Each day has a primary focus and optional additions:

  • Monday: Strength training (upper body) + sauna
  • Tuesday: Zone 2 cardio (45-60 min) + cold exposure
  • Wednesday: Strength training (lower body) + sauna
  • Thursday: Active recovery (walk, yoga, mobility) + cold exposure
  • Friday: Strength training (full body) + sauna
  • Saturday: Zone 2 cardio (60-90 min) + sauna (optional)
  • Sunday: Full rest day — walk, gentle stretching, social time

Strength Training (3x Per Week)

Resistance training is the single most important exercise modality for longevity. It combats sarcopenia, improves insulin sensitivity, and maintains bone density:

  • Focus on compound movements: squat, deadlift, bench press, overhead press, rows, pull-ups
  • Rep ranges: 6-12 reps for hypertrophy, 3-5 reps for strength (alternate blocks every 4-6 weeks)
  • Progressive overload: Increase weight, reps, or sets over time — this is the growth signal
  • Session duration: 45-60 minutes — quality over quantity
  • Upper/lower split or full-body 3x per week both work — choose based on schedule and preference
  • Warm up properly: 5-10 minutes of light cardio + mobility for the target muscles

Zone 2 Cardio (2-3x Per Week)

Zone 2 cardio is the foundation of cardiovascular and metabolic health. It’s the intensity where you can hold a conversation but it’s slightly challenging:

  • Heart rate target: Roughly 60-70% of max HR (180 minus age is a rough guide for the ceiling)
  • Activities: Walking (brisk/incline), cycling, swimming, rowing, elliptical — low impact preferred
  • Duration: 45-60 minutes minimum per session for mitochondrial benefits
  • The ‘talk test’: You should be able to speak in full sentences but not sing
  • This builds mitochondrial density, fat oxidation capacity, and cardiovascular efficiency
  • Peter Attia recommends 3-4 hours per week of zone 2 as the single best longevity exercise prescription

Sauna Protocol (3-4x Per Week)

Stack sauna sessions after training days for convenience and enhanced recovery:

  • Post-strength training: 15-20 minutes at 174-195°F — increases heat shock proteins and blood flow to recovering muscles
  • Standalone sessions: 20-30 minutes, ideally 1-2 hours before bed for sleep benefits
  • Frequency: 3-4 sessions minimum. The Finnish data shows 4-7 sessions/week for maximum mortality reduction
  • Hydrate with electrolytes before and after every session
  • Can be combined with contrast therapy (sauna → cold → sauna) on appropriate days

Cold Exposure (2-3x Per Week)

Program cold exposure on rest days or at least 4 hours after strength training to avoid blunting muscle adaptation:

  • Duration: 1-3 minutes at 50-60°F (10-15°C) — or 2-3 minute cold shower
  • Timing: Morning for dopamine and energy; NOT immediately after strength training
  • Ideal days: Rest days and cardio days — cold doesn’t impair aerobic adaptations
  • Can be combined with sauna for contrast therapy on recovery days
  • End on cold — allow your body to rewarm naturally for maximum metabolic benefit

Recovery and Rest

Recovery isn’t laziness — it’s where adaptation happens. Without adequate recovery, you’re just accumulating stress:

  • Thursday (active recovery): Walk, yoga, foam rolling, mobility work — movement without intensity
  • Sunday (full rest): No structured exercise. Walk, stretch gently, spend time outdoors and with people
  • Sleep: 7-9 hours every night — the most important recovery tool. Non-negotiable
  • Nutrition: Protein at every meal (1.2-1.6g/kg total daily), adequate calories, micronutrient-rich foods
  • Stress management: Meditation, breathwork, nature exposure, social connection — chronic stress undermines all training adaptations
  • Deload week: Every 4-6 weeks, reduce training volume by 40-50% to allow full systemic recovery

Daily Non-Negotiables (Every Day)

Regardless of the day’s primary focus, these habits happen daily without exception:

  • Morning sunlight: 10-15 minutes within 30 minutes of waking
  • Electrolyte water: First thing in the morning
  • 10,000+ steps: Accumulated throughout the day — walk after meals when possible
  • Protein targets: 1.2-1.6g per kg, spread across meals
  • Sleep by consistent time: ±30 minutes, 7 days a week
  • Evening wind-down: Dim lights 2 hours before bed, blue light blockers, cool room

The Bottom Line

A complete longevity week combines strength training (3x), zone 2 cardio (2-3x), sauna (3-4x), cold exposure (2-3x), and structured rest. Stack modalities for efficiency, maintain daily non-negotiables, and prioritize consistency over any single week’s perfection.

Educational content, not medical advice. Talk with your doctor before starting any protocol — full medical disclaimer.