How to Improve Your VO2 Max | Dr. Peter Attia | The Tim Ferriss Show

Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.

[Sv-rylj]

I did zone 2 for 6 weeks, 4 days a week and strength training. My resting heart rate down from 70 to 52. Breathing rate reduced from
28 to 20 in just 6 weeks. I will do this further for another 6 weeks before I jump into vo2 max cause I couldn’t do vo2 max like 4 mins and 4 mins break split when I tried at the beginning. So taking it slow. I encourage everyone to do zone 2 it’s the best ❤

[oleandra]

Why does stuff that will help me live longer make me feel like I’m dying 😂

[Ilooksleepy]

This actually works. I’m a boxer and i started hitting the bag hard as I could for 3 minutes. Then 5. Now I can do it for 8 minutes straight

[krackd-tv]

THIS IS THE KINDA TRAINING THAT LENDS ITS SELF TO BIKE RIDING EASILY BECAUSE MOST FO THE TIME YOU CAN KEEP YOUR MOVEMENTS UP REALLY GOOD BUT THEN EVERY SO OFTEN YOU CAN GO HAR AND PEDDLE AS HARD AS YOU CAN

[Jacob-zved]

Me eating snacks on couch with no intent of training—- “Hrm. Yea sounds about right.”

[paulallen]

One of my best vo2 max workouts is a 3x1 mile at 5k pace (5:30-5:40) and then 2-3 minutes of rest in between reps. Usually with 4x200m at 1500m pace before the mile reps.

[bellaqueen]

the graphics in this video are awesome literally help me visualize and better integrate what’s being said

[stevespyder]

Should also talk about what someone's goal is for increasing their VO2 max. As a mostly 400m runner, I need both speed and some aerobic capability. Having a high VO2 max is nice, but I train for what my primary event is which would be different then a marathon runner. And just a quick trick to automatically increase your VO2 max rating, lose weight. As long as your peak oxygen intake stays the same, dividing by a lower weight means a higher #. My current rating is 4215mm/75kg = 55. If I lost 5kg, it would be 4215/70kg = 59. BTW I'm a 63 year old Master Athlete which is why my VO2 max is so high. I still am getting into better shape, my goal next year is to hit 60 as a rating.

[IaintAI-md]

I do HIIT resistance training(dumbbells/nautilus) and treadmill speed walking with about 10 % of that being jogging, and 10 % sprinting. ALL my training is at minimum, level 2 cardio. And I always hit peak BPM several times every session.
I basically never go below level 2, unless I'm warming up, or occasionally in between resistance training sets. I go to full exhaustion on all sets, using 15 second rest intervals. If I don't feel I can maintain that level of intensity. I stay home. However, I average 5 workouts per week, 1000+ active minutes per week, and a marathon/ultramarathon every 6 weeks. Both my RHR, and Vo2max are 53. Which is athletic/elite for my age of 66.
I think too many people rely on trainers, or others to develop an effective routine.
If we are honest with ourselves, we are the best judges of what needs to be done, and the effort needed to accomplish it.
If any senior citizen out there, can better my results. I'd like to know how they did it. I'm always looking for a better process. Thanks to this man, Huberman, Goggins, Cavaliere, Galpin, Willink, and others for sharing their knowledge, and inspiration.

[Evergreenandmyrtle]

Thank you, I finally get it! And I now have a plan to improve it. Love it, ty, yes!

[dankspain]

This might work as a beginner but as you train a bit you will need more load on higher intensity workouts. Specially if have limited time. Zone 2 helps on builds and aerobic base on recovery days or days where you are focusing in other training.

[powerpig]

What I noticed with my own experience is that my VO2Max would increase steadily when I incorporate 1-2 sprint in my daily 10k Run, and it would come down after my Sunday half-marathon+ long run.

[jeffrichard]

I did the 4 times 4 and it works great for me. For me it is about 95% heard rate after 2-3 minutes in the first reps. In terms of breathing there comes the point we I constantly breath with maximum capacity, no lag, no rhythm, just full in full out seamless and fast. This is my VO2 max speed which I can maintain for 4-5 minutes. If I go harder I’m done in 30 seconds.

[ママ君の筋トレ日記]

Tried 3min intervals today. Harder than resistance training with minimal rest. Different kind of stress I need I guess. Though it’s not pleasant to do it at all😂

[USFighter]

I do 4 days of moderate cardio (idk if it's zone 2 specifically but I can hold a conversation while doing it, I'm sweating but I'm not struggling. Then 2 days a week I do max heart rate. I hit the heavy bag do burpees then I run sprints on the treadmill. I also life heavy things 5 days a week in long intervals.

[geraldnasco]

This is a great framework to follow, thanks for posting!

[scientistMUC]

I am doing cardio training about one hour a month with about 50 minutes in Zone 2.
Perfect 🤓

[zico]

Norwegian 4x4 look it up ive been doing it 2 weeks now. Running 4 mins run 85-95% of your HR with 3 min rest in-between 👊

[Paul-kmuf]

This is perfect, thank you Tim. I was going to jot this down as notes from the 'Epic' full interview, but this short has done it for me 👍

[nicksaveka]

It’s a lot easier said then done ✅, finding that range you can maintain is extremely difficult to do properly… plus u can vary from day to day greatly