How to improve your VO₂ max as a beginner - Peter Attia MD

Intro: This is a quick summary of “How to improve your VO₂ max as a beginner” from Peter Attia MD. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Build a solid aerobic base (Zone 2) before adding intensity.
• Even without intervals, a consistent Zone 2 program will raise VO₂ max over time.
• To truly boost VO₂ max, introduce short, higher‑intensity bursts after the base is established.
• Adding hill or incline intervals to a treadmill walk is a simple, low‑impact way to increase intensity safely.

Workout Example:

1. Base: Walk on a treadmill at 3 mph (≈ 4.8 km/h) with a 4–5 % incline for the majority of the session (e.g., 20–30 min).
2. Finish with Intervals: After the base, complete 5 × 1‑minute hill bursts:
   • Increase incline from 5 % to 10 % for 1 minute.
   • Follow each burst with 1 minute of easy walking (same speed, lower incline) for recovery.
   • Total interval set lasts about 10 minutes.
   • Adjust the number of bursts or incline height based on your fitness level.

Closing Note: Try this combo of steady Zone 2 walking plus short incline bursts to start nudging your VO₂ max upward—feel free to tweak the paces and intervals in the Pacing app to match your own fitness goals. Keep moving forward!

References

• How to improve your VO₂ max as a beginner - YouTube (YouTube Video)

Workout - The Attia Method: VO₂ Max Foundation

• 5min @ 20'00''/mi
• 25min @ 20'00''/mi
• 5 lots of:
  • 1min @ 12'00''/mi
  • 1min @ 24'00''/mi
• 5min @ 24'00''/mi

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