Andrew Huberman's Full-Body Cardio Protocols: Where the VersaClimber Fits - Peak Primal Wellness

Andrew Huberman's Full-Body Cardio Protocols: Where the VersaClimber Fits

0 comments
Vertical Climbers

Andrew Huberman's Full-Body Cardio Protocols: Where the VersaClimber Fits

Discover how Huberman strategically uses the VersaClimber to maximize cardiovascular fitness, endurance, and recovery in his science-backed training routine.

By Peak Primal Wellness10 min read

Key Takeaways

  • Huberman's Cardio Framework: Andrew Huberman's workout plan separates cardio into distinct intensity zones — particularly Zone 2 steady-state and high-intensity interval training (HIIT) — each serving a different physiological purpose.
  • The VersaClimber Advantage: Vertical climbing machines engage up to 90% of the body's muscle mass simultaneously, making them uniquely suited to both low-intensity aerobic work and explosive HIIT sessions.
  • Joint-Friendly Full-Body Load: Unlike running or cycling, vertical climbers deliver high cardiovascular demand with minimal joint impact — aligning with Huberman's emphasis on training longevity.
  • HIIT Protocol Fit: Huberman's preferred HIIT structure — short, maximal-effort sprints with full recovery — translates directly to VersaClimber interval work, driving significant VO2 max adaptations.
  • Zone 2 Is Non-Negotiable: Huberman consistently emphasizes 150–200 minutes of Zone 2 cardio per week for metabolic health, and a vertical climber set to a moderate resistance offers a full-body Zone 2 option most machines can't replicate.

📖 Go Deeper

Want the full picture? Read our The Ultimate Guide to VersaClimber Machines for everything you need to know.

Who Is Andrew Huberman and Why Does His Workout Plan Matter?

Andrew Huberman is a neuroscientist and tenured professor at Stanford University School of Medicine, where his laboratory researches the visual system, brain plasticity, and stress responses. Over the past several years, his Huberman Lab podcast has grown into one of the most influential science-communication platforms in the world, translating dense neuroscience and physiology research into practical, accessible protocols for sleep, focus, and physical performance.

What sets the Andrew Huberman workout plan apart from typical celebrity fitness advice is its grounding in peer-reviewed research. Rather than promoting a single trendy modality, Huberman synthesizes findings from exercise physiology, endocrinology, and neuroscience to build a comprehensive framework. His recommendations are frequently updated as new research emerges, and he is transparent about the evidence base — or lack thereof — behind every claim.

This credibility has made his protocols genuinely influential among athletes, biohackers, and everyday fitness enthusiasts alike. When he discusses cardio, he isn't guessing. He's drawing on decades of research into mitochondrial adaptation, cardiovascular efficiency , and neurological recovery. Understanding why he recommends what he does makes it far easier to apply his principles intelligently — and to choose the right equipment to support them.

The Core Philosophy Behind Huberman's Cardio Protocols

Vector infographic diagram showing Huberman's two-track cardio framework with Zone 2 and HIIT intensity bands across a training week

Huberman's approach to cardiovascular training is built around a simple but powerful idea: different exercise intensities produce fundamentally different adaptations in the body, and you need both to achieve optimal health and performance. He draws a firm distinction between training the aerobic base and training the cardiovascular ceiling — and argues that most people neglect at least one of these two categories entirely.

His cardio framework is influenced heavily by the work of exercise physiologist Dr. Iñigo San Millán and cardiologist Dr. Peter Attia, both of whom he has featured on his podcast. From San Millán, Huberman adopted a deep respect for Zone 2 training — moderate-intensity aerobic work that primarily fuels mitochondria and builds long-term metabolic health. From Attia and others, he incorporated the importance of peak aerobic capacity (VO2 max) as one of the strongest predictors of longevity ever measured.

The practical result is a weekly cardio structure that includes a meaningful volume of low-intensity, sustained aerobic work and shorter, high-intensity interval sessions. These two modalities are not interchangeable in Huberman's view — they target different energy systems, different adaptations, and different markers of health. Getting both right is the goal.

The Two-Track Principle: Huberman consistently emphasizes that you cannot replace Zone 2 work with more HIIT, and you cannot replace HIIT with longer Zone 2 sessions. Both tracks must be trained deliberately and separately for the full range of cardiovascular benefits.

Zone 2 Training: Building the Aerobic Engine

Medical illustration cross-section showing Zone 2 heart rate band driving mitochondrial adaptation in skeletal muscle fibers

Zone 2 refers to a moderate cardiovascular intensity — roughly 60–70% of maximum heart rate — at which your body relies predominantly on fat oxidation and aerobic metabolism to produce energy. At this intensity, you should be able to hold a conversation, but not comfortably sing. It's often described as a "comfortable discomfort," and it's distinctly different from the casual strolling many people default to when they think of low-intensity exercise.

The physiological benefits of consistent Zone 2 training are substantial and well-documented. Extended periods at this intensity stimulate mitochondrial biogenesis — the creation of new mitochondria within muscle cells — which improves the cells' ability to process oxygen and generate energy efficiently. Research consistently shows that mitochondrial density is closely linked to metabolic health, insulin sensitivity, and even cognitive function. Huberman references these findings regularly when making the case for Zone 2 as a non-negotiable pillar of any health-focused exercise plan.

In practical terms, Huberman recommends accumulating approximately 150 to 200 minutes of Zone 2 cardio per week, ideally spread across three to four sessions. He is flexible about the modality — cycling, brisk walking, rowing, and swimming all qualify — but he emphasizes the importance of keeping the intensity genuinely in Zone 2 rather than drifting higher, which shifts the primary fuel source and changes the adaptation stimulus.

  • Duration per session: 45–60 minutes is typical for a Zone 2 block
  • Frequency: 3–4 sessions per week to accumulate weekly targets
  • Intensity check: You can speak in full sentences but feel a meaningful aerobic effort
  • Primary adaptation: Mitochondrial density, fat oxidation efficiency, cardiovascular efficiency

HIIT in the Andrew Huberman Workout Plan: Training the Ceiling

High-intensity interval training serves a completely different purpose in the Huberman framework. While Zone 2 builds the efficiency of the aerobic engine, HIIT pushes the limits of what that engine can do at maximum output — measured scientifically as VO2 max, the maximum rate at which the body can consume oxygen during intense exercise.

VO2 max has emerged in longevity research as one of the most powerful predictors of all-cause mortality. Studies tracking large populations over decades consistently show that individuals with higher VO2 max scores have dramatically lower risks of cardiovascular disease, metabolic disorders, and early death — more so than almost any other single biomarker. Huberman discusses this research in depth, framing VO2 max improvement as a genuine longevity tool rather than simply an athletic metric.

For HIIT, Huberman typically recommends a structure involving short, truly maximal-effort intervals followed by full or near-full recovery periods. A common protocol he references is 8–10 rounds of 20–30 seconds of all-out effort with 2–4 minutes of rest between intervals. The key word is maximal — the intervals need to be genuinely hard, recruiting fast-twitch muscle fibers and driving the cardiovascular system to its upper limits. Half-effort intervals don't produce the same VO2 max adaptations.

HIIT Frequency Warning: Huberman specifically cautions against doing HIIT too frequently. One to two true HIIT sessions per week is typically sufficient. Overdoing high-intensity work impairs recovery, elevates cortisol chronically, and can actually reduce aerobic capacity over time.

He also discusses a longer-format HIIT variant — sometimes called cardiovascular muscular endurance work — involving moderate-to-high intensity efforts sustained for several minutes at a time, repeated across multiple rounds. This format bridges the gap between pure Zone 2 and true HIIT, and it has its own distinct place in a complete cardiovascular program.

Why the VersaClimber Is Built for Huberman's Protocols

The VersaClimber is a vertical climbing machine that simulates the motion of climbing — alternating the arms and legs in a reciprocal, full-body pattern against adjustable resistance. Unlike a treadmill, stationary bike, or even a rowing machine, a vertical climber recruits muscle groups from both the upper and lower body simultaneously in a highly integrated movement pattern. Independent research and exercise physiology assessments consistently place vertical climbing among the highest-calorie-burning, highest-muscle-engagement activities available on a single machine.

This full-body recruitment is what makes the VersaClimber such a natural fit for both pillars of the Andrew Huberman workout plan. When Zone 2 demands are placed on a machine that activates the arms, shoulders, core, glutes, and legs at once, the cardiovascular demand at any given heart rate is distributed across a far greater muscle mass. This translates to a more efficient aerobic stimulus and greater overall metabolic benefit compared to lower-body-only modalities like cycling.

For HIIT, the advantages are even more pronounced. The ability to generate truly maximal effort — full-body, explosive, with nowhere to hide — means the VersaClimber can push the cardiovascular system to its upper limits quickly and cleanly. There is no coasting, no momentum to carry you, and no way to reduce output without the machine immediately reflecting it. Elite conditioning facilities and professional sports teams have used the VersaClimber for high-intensity conditioning precisely because of this honest, unforgiving quality.

  • Full-body engagement: Arms, shoulders, core, hips, and legs all work simultaneously
  • Non-impact design: The climbing motion is smooth and joint-friendly compared to running
  • Honest output measurement: No momentum means every foot or meter climbed reflects real effort
  • Scalable resistance: A single machine can support Zone 2 pacing and all-out sprints
  • Compact footprint: Vertical orientation means a full cardio machine in minimal floor space

Joint Health and Training Longevity: A Critical Alignment

One of the recurring themes across Huberman's fitness discussions is the importance of training in a way that preserves the ability to keep training. He frequently references the concept of training longevity — the idea that the best exercise protocol is one you can sustain over decades without accumulating injuries that force you to stop. This perspective directly informs his equipment preferences and his cautions about certain high-impact modalities.

Running, for instance, delivers excellent cardiovascular benefits but carries a meaningful cumulative injury burden, particularly for the knees, hips, and lower back. Research consistently shows high rates of overuse injury among regular runners, and Huberman acknowledges this trade-off explicitly. He doesn't dismiss running, but he advocates for being thoughtful about impact load, especially as people age or carry prior injuries.

The VersaClimber's climbing motion produces virtually no impact force on the joints. Unlike running's repeated ground-strike forces — which can reach two to three times body weight with each stride — the vertical climber keeps the feet on pedals throughout the movement. The load is muscular and cardiovascular, not compressive. For people who want the full aerobic and HIIT benefits Huberman describes without accumulating joint wear, this distinction is significant.

Why This Matters for Aging Adults: Huberman's emphasis on longevity-focused training is especially relevant for adults over 40, where joint cartilage recovery slows and cumulative impact damage becomes harder to reverse. A full-body, high-output, non-impact machine like the VersaClimber allows continued high-intensity work without the cost.

Applying Huberman's Protocols on a Vertical Climber

Translating the Andrew Huberman workout plan to a VersaClimber is straightforward once you understand the intent behind each protocol. The key is using heart rate as your guide — the machine itself doesn't assign a "zone" to you, so you need to know your approximate zones and pace yourself accordingly. A wearable heart rate monitor makes this significantly easier and more accurate.

Zone 2 Protocol on the VersaClimber

Set a light-to-moderate resistance that allows you to maintain a consistent climbing cadence at 60–70% of your maximum heart rate. A rough estimate of maximum heart rate is 220 minus your age, though individual variation is significant. You should feel a genuine aerobic effort — slightly warm, breathing elevated but controlled — without tipping into heavy breathing or muscle fatigue. Sessions should run 30–60 minutes. Start shorter if you're new to the machine; the full-body recruitment makes even moderate efforts more demanding than cycling at the same heart rate.

HIIT Protocol on the VersaClimber

After a 5–10 minute warm-up at easy pace, perform 8–10 rounds of 20–30 second all-out sprints — climbing as fast and hard as you possibly can. Follow each sprint with 2–4 minutes of very easy climbing or standing rest. The rest period is not optional; it is what allows the next interval to genuinely be maximal. Do not shorten rest to add more intervals. Huberman's framework is built on quality over quantity here.

Moderate-Intensity Muscular Endurance Work

For the middle-ground work Huberman discusses, try 4–6 rounds of 3–5 minutes at a challenging but sustainable pace — roughly 75–85% of max heart rate — with 2 minutes of easy movement between rounds. This format builds both aerobic capacity and muscular endurance, and it works particularly well on the VersaClimber because the arm and leg engagement creates a conditioning stimulus that carries over to real-world athletic activities.

  • Weekly structure suggestion: 3 Zone 2 sessions + 1 HIIT session + 1 muscular endurance session
  • Rest between HIIT and heavy strength days: At least 24 hours for full neuromuscular recovery
  • Progression: Increase Zone 2 session duration before increasing resistance or cadence

How the VersaClimber Compares to Other Cardio Options

Isometric infographic comparing VersaClimber muscle engagement percentage and joint impact against treadmill, rowing machine, and stationary bike

It's worth situating the VersaClimber within the broader landscape of cardio machines commonly used for Huberman-style protocols, because different tools have genuinely different strengths and limitations.

Machine Muscle Groups Engaged Joint Impact HIIT Suitability Zone 2 Suitability
VersaClimber Full body (arms + legs + core) Very Low Excellent

Frequently Asked Questions

What does Andrew Huberman's cardio protocol actually look like on a weekly basis?

Huberman's cardio approach typically includes one long, low-intensity steady-state session of 60–90 minutes, two moderate-intensity sessions around 35 minutes, and one high-intensity interval training (HIIT) session per week. This layered structure is designed to develop multiple energy systems simultaneously without overtaxing recovery. The goal is sustainable cardiovascular adaptation rather than short-term performance peaking.

Why does Huberman specifically favor the VersaClimber over other cardio machines?

Huberman has publicly noted that the VersaClimber delivers a full-body cardiovascular stimulus by engaging both the upper and lower body simultaneously, which drives heart rate up quickly with less joint impact than running. This makes it ideal for his HIIT sessions, where he wants maximum metabolic output in a short time window. The climbing motion also closely mimics natural human movement patterns, which aligns with his preference for functional exercise modalities.

Can I follow Andrew Huberman's workout plan without owning a VersaClimber?

Yes, the VersaClimber is a preferred tool within his protocol, but it is not a requirement — Huberman himself emphasizes principles over specific equipment. You can substitute rowing machines, assault bikes, or even incline treadmill walking for the same cardiovascular zones depending on the session type. The key is matching the intended intensity level, not replicating the exact machine he uses.

How does HIIT on the VersaClimber fit into Huberman's broader strength training schedule?

Huberman recommends placing high-intensity cardio sessions on separate days from heavy resistance training to avoid interference with muscle protein synthesis and neural recovery. When scheduling is tight, he suggests performing HIIT after — never before — strength work to preserve lifting performance. The VersaClimber's short session duration, often just 20–25 minutes of actual work, makes it easier to slot into a busy training week without major recovery costs.

Is the VersaClimber safe for beginners who want to try Huberman's protocols?

The VersaClimber is generally considered low-impact and joint-friendly, making it accessible for most fitness levels, but beginners should start with shorter sessions at a slow, controlled pace to learn the bilateral coordination the machine demands. Jumping directly into Huberman-style sprint intervals without a base level of VersaClimber familiarity can lead to poor form and early fatigue. Spending two to four weeks building foundational technique before attempting HIIT intervals is a smart and safe approach.

How much does a VersaClimber cost, and is it worth the investment?

Commercial-grade VersaClimbers typically range from $1,500 to over $3,000 depending on the model, placing them in the premium home gym equipment category. For serious athletes or those fully committed to Huberman-style training, the durability, full-body engagement, and space efficiency can justify that price point over time. Budget-conscious buyers should also explore certified refurbished units or gym memberships that include VersaClimber access before committing to a purchase.

What heart rate zones should I target during a Huberman-style VersaClimber HIIT session?

During true HIIT intervals on the VersaClimber, you should aim to reach 80–95% of your maximum heart rate during the work bouts, which typically last 20–30 seconds at near-maximal effort. Recovery periods should allow heart rate to drop back down to roughly 60–65% of max before the next interval begins. Huberman references Zone 4 and Zone 5 training for these sessions, meaning the work intervals should feel genuinely difficult — not just uncomfortable.

How often should I perform VersaClimber sessions within the Andrew Huberman workout plan?

Within Huberman's framework, high-intensity VersaClimber sessions are typically performed just once per week to allow adequate recovery while still providing a potent cardiovascular stimulus. You can also use the VersaClimber at a much lower intensity for one of his moderate Zone 2 sessions, giving you up to two VersaClimber sessions per week total. Exceeding that frequency without proper recovery management can blunt adaptation and increase injury risk over time.

Continue Your Wellness Journey

Shop The Collection
Tags:
How Much Does Pilates Equipment Cost?
VersaClimber Alternatives: What to Consider If the Budget Is Tight

Leave a comment