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, and we’ve summarized the core ideas so you can start working out today. The full video deserves a watch if you want deeper context.

Key Points:

• Start with a solid aerobic base (Zone 2 work) before introducing 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 offer a straightforward, joint-friendly way to layer in intensity.

Workout Example:

1. Base: Spend most of your session (20–30 minutes) walking on a treadmill at 3 mph (≈ 4.8 km/h) with a 4–5% incline.
2. Finish with Intervals: After the base work, do 5 × 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.
   • Feel free to adjust the number of bursts or incline grade depending on where you are with your fitness.

Closing Note: Give this pairing a try—steady Zone 2 walking paired 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)