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”—definitely worth watching. We’ll cover the main ideas and share a workout you can try this week. For the full story, check out the original video.

Key Points:

• Build a solid Zone 2 aerobic base—roughly 30 minutes, 2 to 3 times per week—before you start any hard work.
• Once you’re comfortable in Zone 2, add short hard bursts: 1 minute maxed out, then 1 minute easy. This drives VO₂ max improvement.
• VO₂ max intervals work best at 3 to 8 minutes long. A 4-minute push at around 50% of your pain scale is a smart target.
• Match your recovery to your effort. If you work hard for 4 minutes, take 4 easy (or stand and rest). Do 4 to 8 repeats per session.

Workout Example:

1. Start with 10 minutes of easy Zone 2 jogging to warm up.
2. Run hard for 4 minutes at a sustainable pace. You should feel around 5/10 on the discomfort scale when you finish.
3. Recover for 4 minutes with very easy jogging or standing rest.
4. Repeat steps 2–3 another 4 to 6 times. Total workout is 60 to 75 minutes including the warm-up and cool-down.

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

Closing Note: Try this workout some time this week. Adjust paces and interval lengths in the Pacing app to match your current fitness. Your VO₂ max will climb while you stay safe and keep enjoying your runs.

References

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