The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
there are a variety of V2 Max training protocols so for people that are looking for that more vigorous exercise using you know using high-intensity enal training to improve their V2 Max um the key here is longer intervals so incorporating longer intervals such as 2 three four maybe even five minutes at the highest workload you can sustain for that time and then performing four intervals with rest and Recovery in between um each of those
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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I would say for VO2 max and other adaptations we're going to discuss including the brain um about half of that exercise training time I think should be spent in vigorous doing a vigorous exercise so again you want to be uh 80 at least 80% of your max heart rate or or more