• A doctor to elite athletes shares his longevity formula, with Zone 2 cardio and smart interval training. • Understanding your VO2 max and lactate threshold can help you train smarter. • Raising your lactate threshold can help you level up in the gym.

Three hours a week might be all you need to boost your longevity — if you pick the right workouts.

Dr. Kevin Sprouse, owner of Podium Sports Medicine and medical advisor for longevity clinic Eternal, has worked with elite athletes for more than a decade, helping them to achieve peak performance.

He told Business Insider that the same science can help anyone live a longer, healthier life — by targeting factors like VO2 max and lactate threshold, key measures of fitness and endurance.

His prescription for the best results — even on a t

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