How To Improve Your VO2 Max This Week
A client recently emailed me, saying, "For our chat tomorrow, I want to talk about my VO2 Max (in my case, VO2 Lax - it’s so low!) How can I improve this?"
Improving your cardiovascular fitness is essential for improving athletic performance and maximizing your odds of living a long life. Studies show a strong link between aerobic fitness and lifespan.
To quote everyone’s favorite longevity expert, Peter Attia:
“Your grip strength and VO2 max are better predictors of how long you’re going to live than whether you smoke, drink, family history of cancer - those things all matter, but it’s amazing how dwarfed they are by those two…”
VO2 max, which measures how well your body uses oxygen during exercise, is the best indicator of aerobic fitness. Unfortunately, VO2 max declines naturally with age. Initially, this decline is gradual, but over 10-20 years, it can become significant, making everyday activities like climbing stairs more challenging.
If you find yourself huffing and puffing more than you’d like, I have good news:
You can improve your VO2 max - in less than 2 hours/week - with two simple and effective training strategies: the Norwegian 4x4 Protocol and Zone 2 training.
Strategy #1: Norwegian 4x4 Protocol
The Norwegian 4x4 protocol is a game-changer for anyone looking to ramp up their VO2 max.
This high-intensity interval training (HIIT) method isn't just effective; it's also backed by science to turbocharge your fitness levels. A study published in the Medicine & Science in Sports & Exercise journal found that high-intensity interval training participants saw significant VO2 max improvements compared to those sticking with moderate continuous training.
What It Is:
Four high intensity intervals, each lasting 4 minutes, where you push yourself to the max.
Between these bursts of intensity, you get 3 minutes of active recovery to catch your breath and prepare for the next round.
This approach is designed to push your cardiovascular system to its limits, leading to significant aerobic improvements.
Target Intensity: During each 4-minute interval, go as fast as you can sustain (80-90% intensity). It should be tough—talking should feel almost impossible. You can use any mode of exercise you like, but cycling, rowing, or hopping on an Air Dyne bike is ideal because they’re low-impact and easy on the joints.
Frequency: Sprinkle this fiery protocol into your routine 1-2 times a week. Stick with it, and you’ll notice your VO2 max, endurance, and overall fitness skyrocketing.
By embracing the Norwegian 4x4 protocol, you’ll not only boost your VO2 max but also enjoy the myriad benefits of high-intensity training. Think better cardiovascular health, a revved-up metabolism, and an increase in endurance that’ll have you feeling invincible.
Strategy #2: Zone 2 Training
Zone 2 training is your golden ticket to building a rock-solid aerobic base, which will improve heart health, recovery, and performance.
It's all about maintaining a moderate pace. This improves your aerobic base and won’t interfere with your recovery from strength training.
What It Is:
Zone 2 training involves continuous exercise at 60-70% of your maximum heart rate.
At this level, the workout should feel comfortable enough to sustain for longer periods, allowing you to maintain a conversation without feeling too winded (you should be able to say a sentence or two, but not a full Shakespeare soliloquy
It’s the sweet spot where you can keep going and going, steadily improving your endurance.
Target Intensity: Just like with the Norwegian 4x4 protocol, you can pick your favorite mode of exercise. Cycling, rowing, or using an Air Dyne bike are excellent options because they’re low-impact and easy on your joints. The key is to stay within that 60-70% heart rate range, ensuring the exercise feels sustainable and enjoyable.
How you should feel during Zone 2 cardio:
Frequency: To start, aim for 30-minute sessions, 2 times a week. This manageable frequency allows you to ease into the routine and gradually build up as your fitness and schedule permit. As you get more comfortable, you can increase the duration and frequency, aiming for 2-3 sessions per week.
Due to lower intensity nature of Zone 2 training, you really can’t overdo it. In general, the more you’re able to pack into a week, the better.
Why Not Start Today?
Incorporating the Norwegian 4x4 Protocol and Zone 2 Training into your weekly routine can significantly boost your VO2 max, enhancing your overall cardiovascular fitness and longevity.
With the Norwegian 4x4 Protocol, you’ll experience the benefits of high-intensity training, improving your cardiovascular health and metabolism.
Zone 2 Training will help you build a solid aerobic base. Starting with 30-minute sessions, twice a week, and gradually increasing as your fitness and schedule allow, ensures sustainable progress.
Remember, any amount of cardio training is better than none, so don’t be discouraged if you can't meet the "ideal" amount of time each week.
My Goal? To Help You Look, Feel, And Perform At Your Best
As a doctor of physical therapy and fitness coach, I help people achieve three key goals:
Lose Fat or Gain Muscle: Tailored programs to help you achieve your body composition goals, whether it’s shedding pounds or building lean muscle.
Fix Joint/Muscle Pain: Customized plans to address and alleviate pain, ensuring you can move comfortably and confidently.
Maximize Your Odds of Living a Long, Healthy Life: Sustainable fitness routines that enhance your overall well-being and longevity.
Consistent aerobic training will not only help you breathe easier but also support your goals of losing fat, fixing joint/muscle pain, and maximizing your odds of living a long, healthy life.
Every day, I help people get closer to those three goals while managing their career, family, and life demands. It’s not an easy balancing act to pull off, but we’ve had a ton of success.
If you're ready to start your journey toward a healthier, fitter you, fill out my coaching application below.
2 Minute Fitness Coaching Application
For both your heart and wallet, the best time is now.
Coaching prices are going up in August, so now is a fantastic time to apply. Don’t miss this opportunity to invest in your health (and your heart!) at the current rates.
2 Minute Fitness Coaching Application
Best,
John
P.S. My cousin’s baby and dog, side by side. They make quite the pair, if you ask me!
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.