This is the only VO2 Max exercise protocol you will ever need

In a recent podcast, Dr. Peter Attia said…

“I’m going to be frustrated if my VO2 max ever falls below 32.”

Why?

This point is when your quality of life will begin to be physically compromised.

In other words, you will no longer be able to do some of the things you want to.

Here is the optimal VO2 Max training protocol to prevent you from reaching that point:

The “Four by Four” Protocol

Work as hard as you possibly can for 4–6 minutes, followed by a 1:1 ratio of rest to recovery.

Repeat 4–6 times.

For example, bike/run/swim/etc. as hard as you can sustain for 4–6 minutes, then rest for an equal amount of time.

That’s 1 set complete. Do 4–6 total sets.

VO2 Max In Context

Although it’s not necessary to measure your VO2 max in order to improve it, having context helps explain why Dr. Attia’s bottom threshold is 32.

Here are the VO2 Max required for various activities:

• Running at 10 miles/16 km per hour (which is a 6-minute mile/3.75-minute km) is a VO2 max of 57.
• Running 6 miles/9.7 km per hour (which is a 10-minute mile/6.2-minute km) is a VO2 max of 35.
• Walking 3 miles/4.8 km per hour on flat ground is a VO2 max of 12.
• Walking on an incline at 3 miles/4.8 km per hour is a VO2 max of between 20 and 25 (depending on the steepness of it).
• Climbing stairs slowly is a VO2 max of 32.
• Climbing stairs quickly is closer to a VO2 max of 45.