How to train to improve your VO₂ max - Peter Attia MD

Aug 13, 2025

Intro: This is a quick summary of “How to train to improve your VO₂ max” 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 Zone 2 aerobic base (≈30 min, 2–3 times per week) before adding any high‑intensity work.
Once comfortable with Zone 2, introduce short, high‑intensity bursts (1 min on, 1 min easy) to stimulate VO₂ max improvements.
Effective VO₂ max intervals last 3–8 minutes; a 4‑minute effort held at about 50 % of your perceived pain scale is a solid target.
Keep work‑to‑recovery at a 1:1 ratio (e.g., 4 min hard, 4 min passive recovery) and aim for 4–8 repeats per session.

Workout Example:

Warm‑up 10 min in Zone 2 (easy jog).
Perform 4 min at a hard but sustainable pace—aim to feel like a 5/10 on the pain scale by the end of the interval.
Follow with 4 min of very easy jogging or standing rest (passive recovery).
Repeat 4–6 times (total 60–75 min including warm‑up and cool‑down). Alternative for treadmill walkers: after a 3 mph Zone 2 walk, finish with 5 × 1‑min hill bursts (increase incline from 5 % to 10 %) with 1 min flat recovery between each.

Closing Note: Give this session a try this week, and feel free to adjust the paces or interval lengths in the Pacing app to match your current fitness. You’ll notice your VO₂ max climbing while keeping the training safe and enjoyable—keep moving forward!