Train for the Centenarian Decathlon
Peter Attia’s Centenarian Decathlon is a backcasting framework: define the physical tasks you want to perform late in life, then train the capacities required to preserve them. This adaptation turns the idea into four steps—choose ten events, map their demands, train across four exercise pillars and review the list every quarter. It is not Attia’s exact personal programme.
Start here
Do not try to do everything at once. Start with these 3 foundational protocols.
Protocols in this playbook
Tap a protocol to see the full guide and details.
How I use this playbook
This is an independent summary inspired by Attia’s official public material, not an endorsement or a verbatim prescription. The Protocol scales the framework for general users and excludes medication and supplement tactics.
Notes and safety: Educational only, not medical advice. Scale exercise to your current fitness and health. Stop and seek medical help for chest pain, fainting, severe breathlessness or other alarming symptoms. People with relevant medical conditions should obtain individual guidance before vigorous training.