How I increased my vo2 max

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[chestbech]

A small miscommunication between Bryan and the interviewer. Its 4 minutes on, 4 minutes off. Repeat 4 times. That makes a total of 16 minutes on. That's one of the most effective protocols for raising you vo2max.

[Mapletime]

Don't forget you also need a foundation of Zone 2 (conversational/nasal breathing pace) as well as this high intensity training to increase VO2. This high intensity should probably represent around 10% of your weekly training volume. The rest should be more prolonged efforts at a lower HR as mentioned above. Happy training everyone!

[tcurrid]

I have a heart defect so I can do 4+ hours of max intensity just sitting on the couch. Talk about runners high, feels like I did a triathlon.

[Turorudi]

Yeah, what he meant is 4 min sprint, 4 min rest, 4 min sprint, 4 rest. And he does this 3 times a week.

Max heart rate is approx. 220-your age. Im 36 so I aimed ~185 as max HR

[lucasgroves]

Prepare for this regimen by practising your arithmetic. 👍

[xbryannnn]

So am i the only one who is wondering how you do 4 minutes of max intensity? Instant faint

[animalrave]

Most doctors recommend HIIT training to improve your VO2 max. Many things to take into consideration just for VO2 max tests like your age. I had covid and i have asthma since i was a kid so i started doing various HIIT methods 3x week for around 7 years now and my VO2 max when i got it tested back in nov was 45.7 which puts me in the 95% percentile. I'm 49 and i stand or sit in front of a computer for around 10 hours a day which isnt ideal although im very cautious with what i eat.

[michaelcorcoran]

if you want to live long you need some of this but a whole boat load of zone 2 training

[liamc]

Where can i see the full interview please?

[andypagakis]

Nordics are overkill for beginners, just so you all know, start with 1 min on 1 off for a while

[mriegger]

I switched to this protocol and I honestly prefer it to 80/20. Better weight reduction, time savings, lower inflammation.

[jack]

Thank you again. Mr B!!!!. That's alot of seconds!!!!

[jinfin]

4 minutes of intensity at 90% to 100%?

[falakoala]

TLDR:
Do 4 sets of 4min in 12min to optimise your math

[ObserverOne]

He must be camping if he's in tents ⛺️ 😅

[mrbun]

i dont think anyone can do that much at that threshold

[sharknadofartquake]

How fast do you set your treadmill speed in miles per hour to go for those 4 minutes?!

[randotkatsenko]

The text with that spiky background is hard to read.

[akunarasi]

Say what you want about Bryan, but 4min of 90-100% HR is nearly inhuman, especially for his age.

[ajbeeskneesjr]

Basically 4x4 so 16 mins on, 16 mins rest in total