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Rapamycin extends mouse lifespan 9–14%
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Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
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How to increase your VO2 max | Peter Attia and Mike Joyner — Whalespan

Content›Video›How to increase your VO2 max…

How to increase your VO2 max | Peter Attia and Mike Joyner

Peter Attia11m · 2024-02-20

Claims Made

30

Claims Supported

29

Support Rate

97%

Support rate

29 of 30 claims supported

29 supported1 partial / not

Claims from this content

22

✓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 SupportedFor running intervals aimed at improving VO2 max, the intensity should be at or slightly faster than 5K race pace.✓Well SupportedPeter Attia engages in intense physical activity approximately 120-130 times per year and never goes more than a week without doing something relatively intense.✓Well SupportedDuring 4x4 interval training, power output should be kept as steady as possible, with a dip expected around the third minute.Well Supported

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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✓

Most individuals should limit HIIT sessions to no more than two per week.

✓Well SupportedPeriodically checking lactate can help individuals learn to rely on heart rate and perceived exertion for monitoring exercise intensity.

◐Partially SupportedPerforming more than approximately five to six hard training sessions every two weeks can lead to load management issues.

◐Partially SupportedMichael Phelps' ability to maintain form and tempo, breathing on every stroke in the 200m butterfly, allowed him to overcome slower starts.

◐Partially SupportedManaging suffering is a key skill in interval training, allowing individuals to experience their limits and discomfort while maintaining rhythm and tempo.

◐Partially SupportedElite athletes can exhibit a paradox of great effort combined with simultaneous relaxation, as seen in golfers and basketball players like Steph Curry and Klay Thompson.

◐Partially SupportedElite runners use mile repeats with short recovery periods as a training method.

◐Partially SupportedMaintaining rhythm and tempo during intense exercise, like interval training, allows for profound experiences.

◐Partially SupportedDuring running intervals, recovery between efforts should be jogging if not going very fast, and walking if going slower.

◐Partially SupportedA 'no bend over rule' can be used to gauge the appropriate intensity of the final interval in a workout; if one needs to bend over, the intensity was too high.

◐Partially SupportedMichael Phelps' coach emphasized perfect form, and Phelps' training often involved sets of 75s rather than full 200m repeats.

◐Partially SupportedWhen performing 4x4 intervals for running, the pace should be at or slightly faster than 5K race pace.

◐Partially SupportedSome individuals, particularly older adults, may require a 'pre-training' phase of three to six months before engaging in hard training.

◐Partially SupportedInterval training can lead to profound psychological or 'religious' experiences.

◐Partially SupportedMaintaining form and tempo during high-intensity exercise is a key goal of interval training.

◐Partially SupportedThe initial goal for recreational exercisers should be to spend 80% of their time training at an intensity where they can talk but not enjoy it, potentially starting with 2-3 hours per week.

◐Partially SupportedAfter approximately six months of consistent training, individuals may be ready to incorporate one high-intensity interval session per week, such as four rounds of four-on, four-off intervals.

◐Partially SupportedOne high-intensity interval session per week can be sufficient to boost VO2 max in the majority of people.