VO2max Training

What is VO2max Training?

VO2max — the maximum rate at which your body can use oxygen during exercise — is the single strongest predictor of all-cause mortality according to Peter Attia. Moving from the bottom 25th percentile to above average (50th-75th percentile) is associated with a 70% reduction in all-cause mortality — a greater risk reduction than quitting smoking. VO2max declines ~10% per decade after age 30, meaning you need to build a large reserve early to maintain functional capacity into your 80s-90s.

Is there evidence for it?

How do you do VO2max Training?

1. 1.Test your baseline VO2max via a lab test (gold standard: metabolic cart with graded exercise protocol) or estimate with a maximal running/cycling test; know your number and your age-percentile ranking
2. 2.Perform the 4x4 Norwegian protocol once per week: 4 minutes at 90-95% max heart rate (RPE 9/10, you cannot speak), followed by 4 minutes active recovery at 60% max HR; repeat 4 times
3. 3.Alternative protocols: 8x30-second all-out sprints with 4-minute recovery; 3x8-minute intervals at 85-90% max HR with 3-minute recovery; vary protocols every 4-6 weeks to prevent plateaus
4. 4.Support VO2max training with 3-4 hours/week of Zone 2 cardio — Zone 2 builds the aerobic base that enables higher VO2max; they are complementary, not competing
5. 5.Track progress: retest VO2max every 6-12 months; target elite fitness (>50 mL/kg/min for men, >45 for women in 40s); a 70-year-old needs ~18 mL/kg/min for independent living

How long does it take?

30-45 minutes of VO2max-specific work per week, plus Zone 2 base.

Is it hard to start?

hard.

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