VO2 max training involves intervals of 3 to 8 minutes with a 1:1 rest-to-recovery ratio.

“but basically it's not an allout effort because you want to be able to do it multiple times but it's a very hard effort followed by about a one: one ratio of recovery and that's the workout after a warm-up it's over and over and over and over again and it's like an hour of doing that”

“the sweet spot for that energy system is 3 to 8 minutes of work and what defines”

“you're doing that at a one:1 work to recovery ratio I should have mentioned that earlier so — if it's four minutes of work it's four minutes of a very very passive recovery — not not a hardcore active recovery it's it's a true rest and Recovery”

“The Sweet spot for that energy system is 3 to 8 minutes of work and what defines that what defines that is you do as much work as you can at a steady state in that period of time”

“you're doing that at a one:1 workto recovery ratio I should have mentioned that earlier so um if it's four minutes of work it's four minutes of a very very passive recovery um not not a hardcore active recovery it's it's a true rest and Recovery”

“you will increase your V2 Max doing that type of an exercise but not nearly not nearly as much as if you're doing intervals in the 3 to 8 Minute range”

“So, you've mentioned in the past that the preferred intervals for V2 max training are going to be 3 to 8 minutes.”

“V2 Max by the way training is pretty hard because it's slightly longer intervals than what people think of as traditional hit so traditional hit works I'm just saying you know it's it's not the best way to get there um it's a it's a good way to get there and and we know like even just looking at the Tabata studies right Tabata is neither one or the other right like a 20 on 10 off times eight rounds is neither a pure Zone 2 nor it's it's it's way too hard even for v2 Max actually cuz V2 Max sweet spot is 3 to 8 minutes with one to one rest to recovery”