VO₂ Max Booster 4x4

Workout - VO₂ Max Booster 4x4

• 10min @ 6'30''/km
• 4min @ 3'50''/km
• 4min rest
• 4min @ 3'50''/km
• 4min rest
• 4min @ 3'50''/km
• 4min rest
• 4min @ 3'50''/km
• 4min rest
• 10min @ 6'30''/km

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Here’s an overview of How often should you be doing Zone 5 training? featuring Peter Attia MD. We’ll walk through the workout so you can start practicing it. For the full context and nuance, watch the original video.

Key Points:

• High‑intensity Zone 5 work drives gains in VO₂ max, mitochondrial function, and glycolytic capacity—all factors tied to longevity.
• Stacking too much high‑intensity training becomes unsustainable; pair it with steady Zone 2 (low‑intensity) sessions to maintain balance.
• You can add one session per week: either an extended Zone 2 effort or a focused VO₂ max interval block such as the “4‑by‑4” protocol.
• Schedule high‑intensity intervals after your Zone 2 sessions, not before, to prevent elevated lactate from suppressing fat oxidation.

Workout Example (the 4‑by‑4 protocol):

1. Begin with a 10‑15 min Zone 2 warm‑up (easy effort, under 3 W·kg⁻¹).
2. Push hard for 4 min into Zone 5 (roughly 90‑95% max HR or 5‑6 W·kg⁻¹).
3. Drop back for 4 min of easy Zone 2 recovery.
4. Repeat 5‑6 times for a total workout of roughly 1 hour with warm‑up and cool‑down.

Running 4‑5 Zone 2 sessions weekly (60‑90 min each)? Slot this interval session in whenever your calendar allows. Adjust your repeat count to fit what works for your schedule.

Closing Note: Test the 4‑by‑4 once this week and feel how your body responds—then adjust duration, reps, or intensity with the Pacing app to match your actual fitness level. Stay consistent with your training, and you’ll notice the benefits build over time. 🚀

References

• How often should you be doing Zone 5 training? | Iñigo San-Millán, Ph.D. & Peter Attia, M.D. - YouTube (YouTube Video)