The Attia Method: VO₂ Max Foundation

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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Intro

Peter Attia MD has a helpful breakdown of VO2 max training for beginners. The core ideas are below so you can start working out today. Watch the full video for deeper context.

Key points

• Start with a solid aerobic base (zone 2 work) before adding higher-intensity efforts.
• You don’t need intervals to raise VO2 max. Consistent zone 2 training alone will get results over time.
• For faster improvements, add short bursts of higher intensity once your base is solid.
• Hill and incline intervals on a treadmill are a straightforward, joint-friendly way to add intensity.

Workout example

1. Base: spend most of your session (20-30 minutes) walking on a treadmill at 3 mph (around 4.8 km/h) with a 4-5% incline.
2. Finish with intervals. After the base work, do 5 x 1-minute hill bursts:
   • Push the incline up from 5% to 10% for 1 minute.
   • Recover with 1 minute of easier walking at the same speed but lower incline.
   • The whole interval session takes about 10 minutes.
   • Adjust the number of bursts or incline grade depending on your fitness.

Closing note

Try this pairing, steady zone 2 walking with short incline pushes, to start building VO2 max. Use the Pacing app to dial in your speeds and intervals based on what works for you.

References

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