How to increase your VO2 max | Peter Attia and Mike Joyner - Peter Attia MD

Aug 13, 2025

Intro: This is a quick summary of How to increase your VO2 max from the Peter Attia MD channel. 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:

The go‑to method is the 4 × 4 protocol – four minutes of hard effort followed by four minutes of easy recovery, repeated for a total of four intervals.
On a treadmill or bike aim for a ~6 % incline (or equivalent resistance) and keep power/effort steady; power will dip around the 3‑minute mark, then recover in the last minute.
Effort should feel like a hard 5K race pace—start a bit slower, then gradually speed up each interval; the final 90 seconds of each 4‑minute effort is where the most “suffering” occurs.
For runners, replace the incline with 4×4 mile repeats (or 5‑minute repeats) with a short jog or walk between intervals; elite runners do 4‑5 × 1‑mile repeats with ¼‑½‑mile easy jogs.
Keep the “no‑bend‑over rule”: finish the last interval upright, not hunched over, to preserve form.

Workout Example:

Warm‑up 10 min easy.
4 × 4‑minute hard on a bike or treadmill at ~6 % grade (or at your 5K race pace). Keep power steady; aim to feel a strong effort but stay upright.
4 min recovery – completely easy (roll back to start, walk, or very light pedaling).
Repeat steps 2‑3 for a total of four hard intervals (≈32 min total work).
Cool‑down 10 min easy. Adjust the hard interval length (5 min) or recovery (2‑3 min) based on fitness level, and you can set the exact paces in the Pacing app to match your personal thresholds.

Closing Note: Give the 4 × 4 interval session a try this week and watch your VO2 max climb! Feel free to tweak the durations and paces to fit your current fitness—just plug the numbers into your Pacing app and let the data guide you. Enjoy the challenge and keep getting stronger!