VO2 Max

Protocol

Dosage

• Build the aerobic base with Zone 2 (~3-4 hrs/week), then add 1-2 VO2 max interval sessions per week on an 80/20 split: 80% easy, 20% hard
• Other routines: HIIT for 20-30 min twice weekly (George Papanicolaou, on The Doctor's Farmacy), or 90-150 min/week in Zone 5 (Bryan Johnson)

Form

• The Norwegian 4x4 is the flagship protocol: 4 minutes at ~85-95% of max effort, then 4 minutes easy, repeated 4 times (Mike Joyner, on The Drive; Rhonda Patrick)
• Longer 3-5 min intervals or 1-min on / 1-min off also work (Martin Gibala, on FoundMyFitness)
• Cycling, running, rowing or stair climbing all count; cycling is gentler on sore joints

Timing

• 1-2 VO2 max sessions per week is enough; more is not better for most people
• Keep ~80% of cardio easy (Zone 2) and ~20% hard
• Older adults and beginners should build a base with a 'pre-training' period before hard intervals, to avoid joint and bone injury (Mike Joyner, on The Drive)

Notes

• Track it with a lab test, a portable analyzer (e.g. VO2 Master), a wearable estimate (a trend, not gospel) or the 12-minute Cooper run/walk test
• Heart-rate recovery, a drop of ≥30 beats within 60 seconds of stopping, is a free proxy (Andy Galpin, on Huberman Lab)
• VO2 max is trainable at any age, even into the 80s and beyond (George Papanicolaou, on The Doctor's Farmacy)

What the evidence says on dose

Each dose claim gets one verdict, worked out from every counted mention. One dot is one source: a researcher or a study.

1. 1
   Not enough evidence

   1 to 2 dedicated VO2 max interval sessions a week raise VO2 max.

   2 sources: 1 positive, 1 partly

   2 sources: 1 positive, 1 partly
2. 2
   Not enough evidence

   About 3 to 4 hours a week of Zone 2 training builds the aerobic base for VO2 max.

   1 source: 1 partly

   1 source: 1 partly
3. 3
   Not enough evidence

   90 to 150 minutes a week in Zone 5 raises VO2 max.

   No counted mention yet.

4. 4
   Not enough evidence

   20 to 30 minutes of HIIT twice a week raises VO2 max.

   No counted mention yet.

Precis is not affiliated with or endorsed by YouTube or by any researcher, show or publisher we quote. We take no sponsorship, ad or affiliate money, and every verdict is our own review of what was said. How we stay independent

More on VO2 Max

Common Questions

How much VO2 Max should you take?

Build the aerobic base with Zone 2 (~3-4 hrs/week), then add 1-2 VO2 max interval sessions per week on an 80/20 split: 80% easy, 20% hard. Other routines: HIIT for 20-30 min twice weekly (George Papanicolaou, on The Doctor's Farmacy), or 90-150 min/week in Zone 5 (Bryan Johnson).

What form of VO2 Max is best?

The Norwegian 4x4 is the flagship protocol: 4 minutes at ~85-95% of max effort, then 4 minutes easy, repeated 4 times (Mike Joyner, on The Drive; Rhonda Patrick). Longer 3-5 min intervals or 1-min on / 1-min off also work (Martin Gibala, on FoundMyFitness). Cycling, running, rowing or stair climbing all count; cycling is gentler on sore joints.

When should you take VO2 Max?

1-2 VO2 max sessions per week is enough; more is not better for most people. Keep ~80% of cardio easy (Zone 2) and ~20% hard. Older adults and beginners should build a base with a 'pre-training' period before hard intervals, to avoid joint and bone injury (Mike Joyner, on The Drive).