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How to train to improve your VO₂ max — Whalespan

Content›Video›How to train to improve your…

How to train to improve your VO₂ max

Peter Attia8m · 2024-07-07

Claims Made

12

Claims Supported

11

Support Rate

92%

Support rate

11 of 12 claims supported

11 supported1 partial / not

Claims from this content

9

✓Well SupportedThe intensity of a four-minute all-out interval should be such that significant discomfort is not felt within the first 30 seconds, indicating an appropriate pace.✓Well SupportedVO2 max training involves intervals of 3 to 8 minutes with a 1:1 rest-to-recovery ratio.✓Well SupportedThe intensity of VO2 max intervals should be less painful for older individuals compared to younger individuals, with the goal of minimizing injury and burnout.✓Well SupportedTypical weekly training for VO2 max includes three days of Zone 2 training and one day of interval training, with intervals lasting four to eight minutes.

More from Peter Attia

Peter Attia on Zone 2 Cardio

Peter Attia on Rapamycin (with Matt Kaeberlein)

Attia walks back the clinic protocol: too aggressive for healthy adults

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A. Volkovreader

4h

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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✓Well Supported

Approximately 80% of training volume should be Zone 2, with 20% dedicated to higher intensity work.

✓Well SupportedAerobic base building, by increasing duration and frequency of Zone 2 activity, can increase VO2 max in deconditioned individuals even without interval training.

✓Well SupportedInterval training can be integrated into Zone 2 workouts by increasing treadmill slope for short bursts, with a minute on and a minute off.

◐Partially SupportedDuring a 4-minute VO2 max interval, perceived exertion should reach 50% of maximum pain by the 3-minute mark.

✕Not SupportedPerforming deadlift 'tatas' for VO2 max training carries a high risk of injury due to fatigue.