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I’m a track distance runner and last year when I was 15 I was really surprised to learn that I had a 74 VO2 max because I thought it would be much harder to get to the elite level.
the hard part is maintaining this for 50+ years
I’ve been working on my VO2 max for about a month now. I’ve been mixing it up with HIIT by doing 4min x 4min’s for 4 reps, and 1min x 1min’s for 10 reps, for 6 days per week. I also do 2-3 days per week of zone 2. Even though it has only been a month, I do notice improvements in daily energy levels.
Awesome stuff. I just started looking into this. I’ve heard Rhonda Patrick talk about the Norwegian 4 x 4 training protocol that can age your heart muscles.
Did I understand you said you did your interval training mixed in on the same days you did zone two? Or are those entirely separate sessions?
I have been running zone 2 two times per week and 8 x 2 min intervals once a week. Now I will try pine pollen supplement to increase my growth hormone levels which increases VO2max
WTF thd guy is in his 20s and take longevity retreats
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You understand, hes a top biohacker, and his youtube channel is about longevity and health………
Just My observation: Above the age of 50, maybe even the age of 40, it is impossible to increase VO2 Max more than about 7 ml/kg/min. At 64, based upon the Cooper Test, mine is currently about 53, that is only because I did triathlons and. had a very high VO2 Max in my 20s and 30s. Even with focused VO2 max training I don’t think I could now ever exceed 55 (unless I intentionally lot muscle mass to game the test)
Great video siim, looking forward to the guide.
I’ve been doing 4×4 norwegian protocol, twice a week it has good research that supports vo2Max improvements
So I think a focus on mitochondrial health/population – not just cardio – is also critical for V02Max as we age. For reference; am 62 y/o here with V02Max of ~54; “elite” for someone in their 30’s. Not a lifelong triathlete or cardio guy here (although I am a lifelong surfer), only started tracking my V02Max for the first time in my life a couple years ago as I approached 60 y/o. Wouldn’t consider my cardio all that intense – it involves about 10-15 miles a week of level 2 walking and about 40 minutes a week of HIIT, where about 15 minutes of that is at 100% effort sprint. Am also resistance training to a “1 rep in reserve” level on every set, 2 minutes recovery between sets, with about 8 hours a week lifting. What I do that might be different is really focus specifically on mitochondrial health, increasing mitochondrial genesis, mitophagy, etc., from a nutrition & supplementation standpoint. If you think about it, to the extent V02Max is about efficient use of oxygen – the #1 place all of that oxygen goes and gets put to use is within our mitochondria. So V02Max is really about lungs, heart, cardiovasular system that delivers the oxygen to mitochondria, AND EQUALLY IMPORTANT to all of that is the efficiency (and healthy population/numers) of our mitochondria themselves. More healthy/abundant mitochondria = higher V02Max.