How to increase your VO2 max | Peter Attia and Mike Joyner
160,842
Published 2024-02-20
Watch the full episode: • 217 ‒ Exercise, VO2 max, and longevit...
Become a member to receive exclusive content: bit.ly/3O0pEnY
This clip is from episode 217 ‒ Exercise, VO2 max, and longevity with Mike Joyner, M.D. Mike Joyner is a physician-researcher and one of the world’s leading experts on human performance and exercise physiology.
In this clip, Mike and Peter discuss:
- Peter's 4x4 protocol for increasing VO2 max
- Mike Joyner's approach to increasing VO2 max
- Exploring your limits with interval training
- And more
--------
About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: peterattiamd.com/
Connect with Peter on:
Facebook: bit.ly/PeterAttiaMDFB
Twitter: bit.ly/PeterAttiaMDTW
Instagram: bit.ly/PeterAttiaMDIG
Subscribe to The Drive:
Apple Podcast: bit.ly/TheDriveApplePodcasts
Overcast: bit.ly/TheDriveOvercast
Spotify: bit.ly/TheDriveSpotify
Google Podcasts: bit.ly/TheDriveGoogle
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: peterattiamd.com/terms-of-use/
All Comments (21)
-
Haha 😅 high intensity interval interruption 😅
-
Perfect example of listening to respond and not listening to understand
-
Dude is like rapping „yap, yea, correct, yap!“
-
I'm 66 and competitive cyclist for 50 yrs, big believer in so-called zone 2 conversational training (for a long time before it was talked about like today), 4-5 days a week and in HITT 1-2 days. I ride over 20K/yr
-
After that meandering conversation, I have no idea what I should do to increase VO2 max besides 4x4 some number of times after some period of time...I still have no clear, measurable intensity target.
-
Jesus those interruptions are annoying
-
These are the best thoughts on interval training: Explaining subjectively the managed suffering, or relaxed suffering aspect. I used to swim at Mike Phelps pool in Mount Washington/ N Baltimore.
-
Mr Joyner is a deep well of wisdom. Thank you for sharing this
-
From the scientists at NTNU (Norway) the warmup, warm down and rest periods should be done at 70% of Max HR and the 4 intervals should be done at 85-95% of max HR. Going by 5k race pace, is too variable due to daily physiological and external influences which effect HR. At least for those that are not so experienced with their pacing and correlated excursion levels. Also it’s important to not stand still during rest periods as this won’t effectively remove lactate. Rest periods should be at least 3 min.
-
Yup. Yup. Correct. Yup. Yup. Correct. Yup.
-
Dudes interrupting comments are irritating
-
Yes! People can (should) do this through the years of getting older. Use it or lose it.
-
Given Seiler's research on 4 x 4 min vs 4 x 8 min vs 4 x 16 min that showed 4 x 8 min as the most effective in boosting VO2Max (Adaptations to aerobic interval training: interactive effects of exercise intensity and total work duration) why do you recommend 4 x 4 min?
-
What about older athletes say > 60, how many times a week should they consider VO2 max type training? I heard that it may increase the likelihood of afib as we age, is that correct? Thanks in advance.
-
They also say that 1-2mins of the 4 mins should be you ramping up to target heart rate then holding that to the end of the 4mins
-
Wish Peter told the guy to hold his replies til he was done talking
-
This is interesting because Peter's recommendation has been 4×4 at zone 5, and it sounds like Mike is recommending the earlier repeats are more at zone 4 or high 3. High 3 and 4 are what most people's 5k pace would be.
-
Someone knocked at my door, but instead of Jehovah’s witnesses at my door step, it was Dr. Attia asking if I have a moment to discuss VO2 max.
-
My version of this is to run up hills and recover on the downhills, for about an hour, twice a week.
-
It's not all about VO2. You can have a good max but due to a lousy aerobic threshold hit acidosis after just a minute or so at a very slow pace. Aerobic threshold is arguably a better predictor of endurance performance and needs to be trained, probably according to the 80:20 principal.
