How to Improve Your VO2 Max — Dr. Peter Attia

Summary

The video discusses strategies for significantly improving VO2 Max, emphasizing the importance of an aerobic base. It suggests 80% of aerobic training should be in Zone 2, with the remaining 20% in high-intensity Zone 5 intervals of 3-8 minutes. Specific workouts like 4x4 intervals and Zone 2 sessions are recommended, with lactate levels or perceived exertion as indicators.

Takeaways

• 🏔️ VO2 Max can be significantly improved, potentially by 25-50%, through a lifetime of training, not just short-term studies.
• 🏗️ Building a high VO2 Max requires a strong aerobic base, similar to building a pyramid with a wide base to support a high peak.
• 🔍 80% of aerobic training time should be spent in Zone 2, which is counterintuitive to the common belief that intense training is the key to improving VO2 Max.
• 🚴‍♂️ Zone 2 training should focus on long, slow, and steady efforts, aiming to be able to talk but not easily.
• 🏋️‍♂️ The remaining 20% of training time should be dedicated to high-intensity workouts in Zone 5, which are crucial for building the peak of the VO2 Max pyramid.
• ⏱️ High-intensity intervals for Zone 5 should be in the 3 to 8 minute range, with a 1:1 work-to-rest ratio, ensuring maximum impact on VO2 Max.
• 🏃‍♂️ A good starting point for Zone 5 training is a 4x4 workout (four minutes on, four minutes off), done once a week.
• 📈 Zone 2 training sessions should be long enough to see improvement, starting with at least two 30-minute sessions per week and gradually increasing.
• 📊 Lactate levels can be a good indicator for Zone 2 training, aiming for a level of about 1.7 to 2 millimoles for most people.
• 💬 Rate of Perceived Exertion (RPE) is a more accurate measure than heart rate for Zone 2 training, focusing on being able to talk but not easily.

Q & A

Can VO2 Max actually be improved significantly?

Yes, VO2 Max can be improved significantly. The speaker suggests that research studies may understate the potential for improvement due to their relatively short duration. Long-term training can lead to improvements of 25-50% in VO2 Max.

What is the analogy used to describe the approach to improving VO2 Max?

The speaker uses the analogy of building a pyramid, where VO2 Max is the height of the pyramid. To build a high VO2 Max, one must first build a wide base, which represents a strong aerobic foundation.

What percentage of aerobic training time should be spent in zone two according to the speaker?

The speaker recommends spending about 80% of aerobic training time in zone two to build a strong aerobic base.

Why is it counterintuitive to think that all training for improving VO2 Max should be intense?

It is counterintuitive because building a high VO2 Max requires a strong aerobic base, which is achieved through lower intensity training. Intense training alone does not effectively build this base.

What is the recommended training duration for intervals aimed at improving VO2 Max?

The recommended interval duration for training aimed at improving VO2 Max is between 3 to 8 minutes.

Why is the 3 to 8 minute range considered the sweet spot for VO2 Max training?

This range is the sweet spot because it is intense enough to be challenging but not so long that it fails to effectively target VO2 Max improvement.

What is the recommended work-to-rest ratio for high-intensity intervals aimed at improving VO2 Max?

The recommended work-to-rest ratio is 1:1, meaning if you work for three minutes, you should rest for three minutes.

How often should one perform the 4x4 high-intensity interval training?

The speaker suggests starting with once a week for the 4x4 high-intensity interval training.

What is the role of lactate measurement in determining the appropriate training zone?

Lactate measurement, using a point of care device, can help determine if one is in the correct training zone. A lactate level of about 1.7 to 2 millimoles is the target zone.

How can rate of perceived exertion (RPE) be used to gauge training intensity?

RPE is used by being able to talk but not wanting to during training. If one can easily talk, the intensity is too low. If one cannot talk at all, the intensity is too high.

How often and for how long should zone two training sessions be performed?

The speaker suggests starting with two 30-minute sessions per week and gradually increasing to three hours per week as one becomes more fit.