Classic 4x4 VO₂ Max Builder

Workout - Classic 4x4 VO₂ Max Builder

• 12min @ 9'00''/km
• 4 lots of:
  • 4min @ 5'00''/km
  • 4min rest
• 12min @ 10'00''/km

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Intro: This breaks down Peter Attia MD’s video How to train to improve your VO2 max. The main ideas are below with a workout you can try this week. Watch the original for the full story.

Key points

• Build a solid Zone 2 aerobic base, roughly 30 minutes 2–3 times per week, before any hard work.
• Once Zone 2 is comfortable, add short hard bursts: 1 minute maxed out, 1 minute easy. That drives VO2 max improvement.
• VO2 max intervals work best at 3–8 minutes. A 4-minute push at around 5/10 pain is a smart target.
• Match recovery to effort. 4 minutes hard, 4 minutes easy (or standing rest). 4–8 repeats per session.

Workout example

1. 10 minutes easy Zone 2 jog to warm up.
2. 4 minutes hard at a sustainable pace. You should feel around 5/10 discomfort by the end.
3. 4 minutes very easy jogging or standing rest.
4. Repeat steps 2–3 another 4–6 times. Total session 60–75 minutes including warm-up and cool-down.

For treadmill walkers: After a 3 mph Zone 2 walk, do 5 one-minute hill sprints (incline rising from 5% to 10%) with a flat minute between each.

Closing note: Try this workout this week and adjust paces and interval lengths in the Pacing app to your fitness.

References

• How to train to improve your VO₂ max - YouTube (YouTube Video)