Chapter
Building your VO2 Max
1:31:17 - 1:39:26 (08:08)
Spending 80% of your aerobic training time in zone two can help build the base required to reach peak VO2 max levels. This life-long process can lead to a significant 25-50% increase in VO2 max.
Clips
Rucking, or walking with weight on the back, can provide a good workout and bring on collateral benefits such as increased strength and resilience.
1:31:17 - 1:34:51 (03:34)
Summary
Rucking, or walking with weight on the back, can provide a good workout and bring on collateral benefits such as increased strength and resilience. It is also associated with lower risk of injuries from high-impact exercises.
ChapterBuilding your VO2 Max
Episode#661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More
PodcastThe Tim Ferriss Show
Spending 80% of aerobic training time in zone two can lead to significant improvements in VO2 max.
1:34:51 - 1:37:34 (02:42)
Summary
Spending 80% of aerobic training time in zone two can lead to significant improvements in VO2 max. Effective training involves balancing time spent building the base and the peak.
ChapterBuilding your VO2 Max
Episode#661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More
PodcastThe Tim Ferriss Show
The recommended starting point for high-intensity interval training for beginners is a four by four workout, which consists of four minutes of hard work followed by four minutes of rest, repeated four times.
1:37:34 - 1:38:17 (00:42)
Summary
The recommended starting point for high-intensity interval training for beginners is a four by four workout, which consists of four minutes of hard work followed by four minutes of rest, repeated four times. This type of exercise is typically done once a week while low-end zone two cardio is done for three days a week.
ChapterBuilding your VO2 Max
Episode#661: Dr. Peter Attia — The Science and Art of Longevity, Optimizing Protein, Alcohol Rules, Lessons from Glucose Monitoring with CGMs, Boosting Your VO2 Max, Preventing Alzheimer's Disease, Early Cancer Detection, How to Use DEXA Scans, Nature’s Longevity Drug, and More
PodcastThe Tim Ferriss Show
This episode discusses how to build endurance and improve performance through zone two training which is long and slow, and can be done on a bike.
1:38:17 - 1:39:26 (01:08)
Summary
This episode discusses how to build endurance and improve performance through zone two training which is long and slow, and can be done on a bike. Rate of perceived exertion is the best way to measure, although lactate level measurement via a finger prick device or heart rate can also be used as a proxy indicator.