The 'Sugar Kane' Workout: Build Your VO2 Max | Dr. Andrew Huberman

Dr. Andrew Huberman discusses the "Sugar Kane" exercise protocol, a high-intensity interval training method named after trainer Kenny Kane, which involves three rounds of maximum distance effort in two minutes, followed by adjusting the time to maintain the same distance in subsequent rounds, to improve cardiovascular output and VO2 max.

Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab Podcast.

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[michaeljosephlee]

1a. 2 min for maximum distance
1b. 2 min rest
2a. Distance from 1a. in minimum time
2b. 2 min rest
3a. Time from 2a. for maximum distance (aim for >= distance from 1a.)
3b. Cooldown (optional but recommended)

[dm_podcast_takeways]

Summary:
Andrew Huberman introduces the "Sugar Kane, " a high-intensity cardio protocol designed for cardiovascular improvement and overall fitness. The protocol involves three rounds after a brief warmup, focusing on a movement that can be performed at high intensity without risking injury.

In round one, participants aim to cover the maximum distance possible in two minutes, followed by a two-minute rest. In round two, they cover the same distance but at their own pace, marking the time taken. Another two-minute rest follows. In round three, participants go all out again for the same duration as round two, aiming to match or exceed the distance covered in round one.

Huberman suggests incorporating the Sugar Kane once every two to four weeks, replacing regular high-intensity interval training sessions. The protocol provides intense cardiovascular benefits, gamifies the workout by competing against oneself, and helps improve VO2 max, correlating with various health-related metrics. The gamification aspect adds a fun element to the challenging workout.

[Me-ljrk]

This protocol perhaps, a variation of, "Anaerobic Capacity" training (we used this in the 1980s and still use those principles). There are specific work/rest ratios and dosage (total volume of training at those intensities from 4 to 10 minutes}. The volume is "periodized" over a training phase. The principle of individualization "requires" progression the volume, intensity and frequency. And importantly, the work rest ratios are 1:3. For example, 2 minute intervals would have 6 minutes of rest. We used duration from 15 seconds to 2 minutes frequently, as far back as the 1990's using this protocol.

[foxzunb]

I’ve been training with Kenny Kane, creator of the Sugar Kane, for about 5 years, and every time he programs this I cry just a little. BTW, great piece with running, but particularly brutal on a rower.

[diktromdefilm]

I think this really needs more than a brief 5 min warmup. That will get you an injury if you really go allout! 15-20 minutes of proper warmup (cardio, dynamic stretches, some bodyweight core and glute activation) will give you much better results and no lulled muscles;)

[WhydoIsuddenlyhaveahandle]

For those whose joints can't handle hard running or cycling (like me), try the elliptical!

My best fitness test at work (which 60% is sprint run) by a large margin was when I used an elliptical almost exclusively for 6 months doing non stop interval training.

Even now when triathlon training, I add one elliptical v02 max workout a week.and it skyrockets my progress on the run and bike.

Good luck!

[stopthefomo]

I prefer the Norwegian method to increase VO2Max which is 4 minutes on/off with less numbers to remember but it takes longer as it requires more zone 2 yet reduces wear and tear

[saltwatergallery]

It’s nice to hear someone enunciate the t in the middle of the word “important.” 👍😁

[cuongo]

Summary:

Warm up ( 3 - 5 minutes ) : Get your core body temperature up so that you are prepared : Jogging, jumping jack, skipping ropes or

Round 1 ( 2 minutes ): Go all-out, as fast and as far as you can. Note down the distance.

2 minutes resting.

Round 2 : Cover the same distance of round 1, as fast as you can. Note down the time you need to do it.

2 minutes resting.

Round 3 ( time = time of round 2 ): Go all-out, try to get as far as you can as round 1 or even more.

Dedicated cool down after that ( walking slowly until your breathing recover instead of flopping onto the bench or the floor )

Also, do it once every two to four weeks for maximum safety and efficiency.

[Desperate.Daniel.-]

Sounds Brutally fun 😅 Adding this as a benchmark test/sprint session once a week.
Protocol "Sugar Kane" (named after Kenny Kane)
Warmup
Round 1: Run the max distance (D) you can in 2 minutes
2 mins rest
Round 2: Run that D in as little time (T) as possible
2 mins rest
Round 3: Run as far as possible for T time
Cooldown

[alecaquino]

Very granulated with specific goal setting and time-bounded at the same time. You got me to subscribe in one vid. Keep it up! 💪

[PedroHama]

thanks for sharing! another great one is on the concept 2 rower… it is the installed protocoll 9 intervals of 1:40 on 20s off till round 5 (2min rest) and again 1:40 on 20s off till 9th round is completed. very bad one 🤣👏🏼

[codyheiner]

Love this, sounds simple and absolutely brutal

[kurtgellert]

I typically do a 4 x 4 HIIT 1 or 2 times per week - 4 minutes on at 90%+ max HR, 3-4 minutes off/rest, then repeat four times. Going to try this and see how it works. Great time saver :)

[epm]

ROUND 1 - Max intensity for 2m
Rest 2m

ROUND 2 - Same distance as round 1
Rest 2m

ROUND 3 - Max intensity, all out for the same duration as Round 1

[ReflectionOcean]

Incorporate the Sugar Kane protocol sparingly, ideally once every two to four weeks, to enhance cardiovascular output 0:20

Select an exercise for high-intensity intervals that you can perform safely and vigorously 0:36

Warm up for three to five minutes with light activity to prepare your body for high-intensity work 1:20

Execute round one by covering as much distance as possible in two minutes and record that distance 1:39

Perform round two by completing the same distance as round one at maximum effort, regardless of the time it takes, and note the duration 2:28

Aim to match or exceed round one's distance in round three during the time it took to complete round two 3:32

Ensure a dedicated cool-down after completing the rounds to aid recovery 4:02

Utilize the Sugar Kane to improve metrics related to healthspan, performance, and lifespan by gamifying and intensifying your workouts 4:23

[Taureanfitness]

I cant run anymore due to pain in my knees when i run so id hit the eliptical & do a steady state warm up for 10 min then do 2min full plast & 1-2 min rest for almost an hour multiple times per week. I was insanely fit! ** note im not currently doing this

[joeg]

Doing this with Bicep curls... standing on business

[antoniosianez]

I’ll stick with my one minute on one minute off. It’s been helping out so much.

[neildoering]

I think 2 minutes can be kind of tricky for some people especially those that are inclined to Anaerobic engines. I think if you are truly trying to hit the target of VO2 Max I think a 3 minute interval with at least 5 minutes of rest in between each interval would be good. You don't want to stress anaerobic system too much as this is a different energy source pathway. However, I will caveat with that it might be dependent on the exercise of choice as well. I am coming from the cycling perspective and most VO2 Max testing requirements start at 3 minutes and go up to 6 minutes.