How to Improve Your VO2 Max & Build Endurance

Topics covered
Popular Clips
Questions from this episode
- Asked by 345 people
- Asked by 158 people
- Asked by 119 people
- Asked by 108 people
- Asked by 90 people
- Asked by 72 people
- Asked by 59 people
- Asked by 39 people
- Asked by 33 people
- Asked by 27 people
- Asked by 26 people
- Asked by 21 people
- Asked by 9 people
- Asked by 9 people
Episode Highlights
Program Insights
introduces the Metamorphosis program, an eight-week regimen designed by Joel Jameson to enhance VO2 max. This program emphasizes a balanced approach, combining low, moderate, and high-intensity workouts, with a focus on spending most time at lower intensities. Andy highlights the significance of VO2 max as a predictor of longevity, stressing its importance over traditional health markers like blood pressure and cholesterol levels 1.
Your VO2 max is one of the most significant predictors of all-cause mortality that we know of.
---
The Metamorphosis program aims to build a strong foundation in the first month, gradually increasing intensity to improve cardiovascular function and endurance 2.
Training Structure
Structuring an effective endurance training program involves careful planning and progression. Andy explains that simply adding weight or reducing rest isn't always the best approach for progression. Instead, a balanced weekly structure with varied intensities is crucial 3.
Hard is really the context of the entire week. We're working out six days that week.
---
By week five, the program integrates higher intensity days while maintaining a mix of easy and moderate days to ensure balanced development and recovery 4.
High-Intensity Training
High-intensity training plays a pivotal role in improving VO2 max and overall performance. Andy emphasizes the importance of short, high-effort bursts followed by adequate recovery periods to maximize peak power output 5.
Your ability to repeat power outputs over time is just so lost.
---
He also discusses the need for a combination of low, moderate, and high-intensity training to optimize VO2 max, cautioning against sticking to a single intensity zone 6.
Related Episodes
How & Why to Strengthen Your Heart & Cardiovascular Fitness
Answers 383 questionsHow Lactate & Metabolism Influence Performance
Answers 383 questionsHow to Enhance Performance With Better Sleep
Answers 383 questionsWhy Muscle Matters & How to Build Muscle | Perform with Dr. Andy Galpin
Answers 383 questionsHow to Use & Interpret Blood Tests for High Performance
Answers 383 questionsWelcome to Perform with Dr. Andy Galpin
Answers 383 questionsNutrition to Support Brain Health & Offset Brain Injuries
Answers 383 questionsGenetic Testing for Sports Performance | Perform with Dr. Andy Galpin
Answers 383 questions