Hi, I'm a Endurance Performance Coach. It's important to note that VO2 max is not the sole predictor of athletic performance. Factors like mitochondrial quality and density, lactate threshold, aerobic threshold, and running economy also play significant roles for running and other endurance sports. While VO2 max is influenced by genetics, it doesn't necessarily improve with training in experienced athletes. Research has shown that VO2 max remains stable in experienced athletes despite increases in training and performance, suggesting that it has limited utility as a performance indicator. It’s kind of like using a shadow of a tree to tell you how tall the tree is. That may work, but you need to have precise input variables like the angle of the sun and distance to the tree. Even then there may be some variance from actually measuring the tree. VO2 is not the bellwether of performance, it's just one of many variables that go into making a complete athlete. A study in the Journal of Sports Medicine and Physical Fitness found that elite runners improved by one percent over three years, but their VO2 maxes didn't change. Similarly, marathon world-record holder Paula Radcliffe's VO2 max remained steady from 1992 to 2003 despite a massive increase in training and performance. However, less-trained athletes can benefit from VO2 max training, as seen in a study in Clinical Science, where six recreational athletes increased their VO2 max by an average of 13.7 percent over 24 weeks of a 36 week study. However, all of the changes were measured in the first 24 weeks, without any increase in VO2 max in the ensuing 12 weeks. Focusing solely on VO2 max can be misleading, as it doesn't change significantly in well-trained athletes and using it to determine training intensities might not yield the desired results, especially if you overdo or misuse high intensity training. Most experienced endurance athletes get faster but not pushing at their limit in hard intervals, instead keeping blood lactate at or below 4 mmol. To get fitter, athletes should concentrate on various aspects of their training, such as aerobic endurance, running economy, speed, and lactate threshold. Incorporating a combination of easy, steady miles, short intervals, and longer intervals can lead to improvements in multiple performance metrics and result in better overall athletic performance. While VO2 max might not be the most critical performance metric, traditional VO2 max interval training can still provide numerous benefits like improved running economy, aerobic endurance, lactate threshold, muscle-fiber strength and composition, and other physiological variables that contribute to fitness development as long as its applied strategically and intelligently. The takeaway here is don’t sweat your VO2 max number. No matter what, never put too much stock in a single metric related to your fitness. You are not that number, and it’s not going to change much anyway. You can definitely improve your athletic performance year to year even if VO2 remains unchanged.
I think the main takeaway really is to try and maintain a decent VO2 max, as it seems to play a somewhat large role in aging well. So not obsessively focusing on it and trying to forever improve it, but to maintain a decent level for long term health. As you quite rightly stated, it shouldn’t be a main focus, but play a part to the larger whole. Appreciate the in depth comment though.
@@chrisdraper845 yes for untrained people it can be substantially raised with 6 months of focused training. But as you become more advanced as an athlete it reaches an effective ceiling imposed by genetic constraints but you can continue to make improvements through the other variables of fitness. The important thing there is not to think you've reached your potential when VO2 no longer improves. Your potential is when all variables of fitness have been maximised.
@@drno62 in general yes, for endurance sports, but it also depends on what variable you're measuring aerobic performance by. Speed and duration at lactate threshold is especially important in something like a road marathon where many other variables are reduced like surface, but a 100-mile trail running race on varying terrain, mechanical resiliency and mitochondrial density are going to be more crucial factors to success since very little time will be spent anywhere near approaching this threshold. But this doesn't mean VO2 training isn't relevent for even those longer events, since it can help improve aspects like running economy, that make slower running more efficient, saving energy in those long hours at slower speeds
At 54, cardio & peripheral cardio is #1 for me. Erector spinae, shoulders, hips & tight core follows. Everything will follow. Thank You, Bioneer, for all the time and work you put in to share with us.
@@wowandrss Touching ones toes depends not only on mobility, but on proportions as well. Tall people usually struggle a lot more with it than short people, for example. Also, a lot of gym bros struggle with it as well, because being strong usually makes range of motion smaller. Attaining a good range of motion is something most have to train specifically to accomplish, alongside regular strength training. So if you can easily do it, without having trained for it, it could be your proportions making it easy for you. Or you might be short and petite. Or you might have good mobility from genetics.
Personal advice: Don't run right after or before jumping rope and if you do, don't overexert yourself cause if you are too tired from one of them, your form for the other one will become poorer and you'll be putting more stress on your joints. You can do both, but get enough break in between them. Also jump rope at the gym or on a special surface, cause doing it on asphalt will put stress on your knee joints among other things
@@B..B. Tendons are not the only issue, the meniscus which acts as a shock absorber might tear and the knee itself might deteriorate. Ultimately the key is proper form, but that can be an issue, cause some people don't even realize that they have problems with their form or they might not realize that their form got worse as they got tired. That's why to avoid problems at an old age, running and jumping on proper surfaces, proper forms and as you mentioned strengthening the muscles and tendons that are most important for those activities are all important.
I am 65 and still interested in prime fitness. At my age variety is absolutely necessary to stave off boredom, but also to prevent injury and undue fatigue - no, I don't recover like I did in my 20's! My favorite exercise is a class that we have here in Naples, FL called Spenga (Spin, Strength, Yoga). There are several formats of Spenga, but the one I choose is Spenga Rep - basically, this is exercise done in a HIIT type format - usually some form of a TABATA - on / off training, like 40 seconds on and 20 off. The great thing about Rep is that we a variety of equipment - dumbells, Kettle Bells, TRX, various balls such as medicine and slam balls, benches, and of course, many body weight exercises - each work out is different. This is ideal for a senior like me, and most importantly, I would spend hours trying to plan all of this - here, I just show up and put in the hard work! I can do this class 2X a week - any more is too much. When I am home, I walk, and work out in my home gym doing all the great 'Bioneer' stuff - bar hangs, various pushups, squats, yoga postures, etc., etc. Yes, I incorporate lots of stuff from the Bioneer channel!!
Just recently viewed Dr Peter Attia’s podcasts on the significance of VO2 max as a key performance indicator and for its strong correlation with longevity. I have to say that nothing has ever been more convincing than that and it’s inspired me to continue exercising more often and more intensely. So if you want to grow old and still be able to play with your grandkids and walk long distances comfortably then you should work like an athlete every day and build good breathing/sleeping/eating habits. It’s like the saying goes, “Health is wealth”!
Good video. After years of fairly high volume of cycling training I'm amazed how some people don't do any cardio. They don't know what they're missing.
Pretty good video and a good timing as well. More people than ever like to use fitness trackers. I love to improve vo2 max and strength simultaneously. Running is relaxing and I love it. According to my Garmin, I'm very slow and I rarely do fast sessions. I run for relaxation and am among the quarter of slowest runners in my age group (34m). Yet, my vo2max is in the top 10 percent for my age group. Slow jogging as a steady state exercise is good for my mental health and I think almost everybody can profit from investing some time in good cardio. Doesn't have to be an all out effort (although that would also work).
As somone who has a lot of experience using and applying TOURNIQUETS due to beeing in the army. PLEASE BE CAREFULL with using these, because if you arent experienced and you put em on to tight you can cause PERMANENT DAMAGE to your body parts !
@@danvelarde446 you could have it on for weeks if it isnt tight, but if you put it on to tight even a few minutes can lead to permanent damage. Please do your reasearch before wiriting such things.
@@Bp4FSniper stop tying your service to your comments. Lots of us have served pal. Just have your comment without the typical entitled veteran asshat flex of saying “i am army”.
Bro that would require you to put them on so extremely tight it would hurt like a mother fucker. Have you ever had a tourniquet applied in a way that it actually cuts off the blood flow? It hurts so damn bad, no one is going to accidentally put something on that tight ever
I find that more low intensity work increases aerobic fitness way better than v02 max. I got my aerobic threshold measured in a lab after reading stuff from Scott Johnston/evoke endurance. He think the low end markers are more important than something like v02 max for endurance. The low end is the “base” of your aerobic fitness, and mine was awful from growing up always going hard. Even what I thought was low end,… the lab test showed it was still too hard, therefore I wasn’t improving Edit: I recommend this video “the physiology of endurance evoke endurance”
This is true to a certain extent. Likewise, VO2 max is important as well. They help to improve each other. If you continue to train on your low end aerobic, it will reach its threshold. Likewise, you can continue to do ur VO2 max, you will reach a plateau. In order to further improve further, you must make sure u engaged in all zones of your heart rate zones. Variety is the key here. Engage in both low and high intensity exercises.
A few months ago I tried jump burpees following the Tabata protocol (20 sec intense work/10 sec rest, 8 sets, 4 min total) and I used my heart rate as rough guide to VO2 max. I went as hard as I could for one workout and used a fitness watch to get my max heart rate for that session along with some spot readings of heart rate and how I _felt_ at those moments. Then over the next few workouts I tried to settle into a pace (burpees per 20 sec work period) that seems to get me in the 80-90% of max heart rate range. For me that was about 6 jump burpees per 20 sec. To be honest I was disappointed by that low number, but that's where I am. When I jump I touch my ceiling which gives me another metric, I have to jump 8 inches to reach it. I'm not sure if this is good training, but last time I went for a run, after a long winter running hiatus, I felt good. Not the usual, horrible feeling after a long running break.
I’m really happy you made valid points regarding fitness because many people these days really believe only lifting weights makes you fit. Fitness is a wholistic concept. You need strength, stamina, flexibility, mobility, diet, and mental health.
In martial arts, you have to be very well rounded. Strength, endurance, cardio, mobility, and of course, skill related fitness: agility, balance, coordination, speed, power, and reaction time. You build the skills on top of the base fitness, of course, but at the end of the day, a shortcoming in skills is much more easily corrected than a shortcoming in the fundamental fitness.
Thanks for the video! I am currently training for my second ever sprint triathlon and can definitely confirm that my body is far more tuned for running and cycling. I wish to continue training this way after the event to improve and stimulate my body in different ways. Perhaps I should start tracking VO2 max as well ;)
Aerobic fitness has just recently become higher priority for me since I’ve signed up to do a Spartan Beast race. My steady state running cardio and mechanics were severely lacking because before I was just focused on resistance training. But now, I do 3 days of running and 3 days of resistance training. I’ll also incorporate some free running for supplemental fun cardio, some shadow boxing and I also enjoy my KB swings.
I used to lift heavy weights often, and I was super strong, but I wasn't fit, not even close. Now I still lift weights, but not as heavy, I also perform a lot of bodyweight training that gets the heart moving. Then, off for a run, I am in the best shape of my life at the age of 46. I also have to look after my heart because of cholesterol levels being high.
Love the ebook and exercises. I train for hypertrophy, strength, and endurance all at once generally. Since I’m a surfer I need stamina, flexibility, strength(especially core) and cardio. I generally do a circuit mixing in curls, push-ups, pull ups, squats and lunges. Then I throw in core work in the middle and some kettlebell swings and rows. For rest I dead hang and then finish with farmers Carry.
Your videos are always so interesting, each topic you cover is so specific and well researched. Great video dude. I'm going to implement a lot of what is in this video into my BJJ training, as in a recent competition I won my first match, but I was so gassed in my second match, I just had zero energy. I think implementing more vo2 max style training, rather than just running 5k/10k would benefit me a lot more. Sick video.
Could be worth mentioning/clarify that your VO2max score is different for different things. One for running, one for rowing, one for cycling etc One easy way to start improving it is to do 4-3-4 intervals with at least 85% of max hr. That is running for 4 min at 85% and resting 3 min, do it 4 times. The delta between the working hr and resting should be as high as possible. Slow walking is good but sitting och laying would be better. Do that once a week coupled with 1hour at 65-70% hr twice per week.
As an athlete my usual Vo2 max session in the training block before competition is once a week 13x 300 off a 35-60 second rest. 300m time is run in 46 seconds. After the 13 reps. There is a break where we can put on the spikes and then there are two fast reps. Once we ran 39 on the last rep 😵💫
I started running when i finally decided to fully commit on losing weight (I did lift, but was always fat, just on the obesity line at my worst), and that was pretty decent until one day walking my knee popped and I got lowkey scared to run, so started doing 20min hiit sessions twice a week, and tbh they're pretty incredible in terms of what they achieve plus they end up being pretty crazy leg/abs workouts too, definetly recommended over simply running now im chilling at a bit over my "peak physique" weight and with pretty respectable athleticism all over the board
@@ZKrow382 yea for sure ua-cam.com/video/hLVh5IBsCxk/v-deo.html for "pure cardio" ua-cam.com/video/79cx5vmf3Qg/v-deo.html full body ua-cam.com/video/5KXZ9I2z1m4/v-deo.html abs/legs ua-cam.com/video/vBikTC9b0wQ/v-deo.html i feel suicidal and got only got 15 mins to exercise I usually mix them however i feel, and always end up dying by the end in all of em
Just on that comment about gassing out during sparring - there is a certain mental aspect to combat, and if you find it overwhelming, this can cause you to panic breathe and gas out faster. You just have to learn to deal with the pressure of combat.
I think one of the greatest fitness modalities ever made was criminally underrated and overlooked and I wish someone would bring it back to the masses. Heavyhands
Here's the most comprehensive and recent review of the intensity training technique developed 20 years ago ... and proven to increase VO2max in even elite athletes. Please, note carefully the following quote: "Tabata training is defined as training at the intensity that exhausts subjects during the 7th or 8th sets of 20-s bicycle exercise bouts with a 10-s rest between the exercise bouts. This exercise/training was originally developed for bicycling exercise [12, 13]. Regarding similar protocol training that uses other types of exercise including running and various body-weight-bearing exercises (e.g., burpees and squat jumps), the published evidence of their metabolic profiles and effects on both VO2max and the maximal accumulated oxygen deficit (MAOD) is insufficient. In this review, we therefore focus on Tabata training, defined as bicycle training at the intensity that exhausts subjects during seven or eight sets of 20-s bicycle exercise bouts with a 10-s rest between the bouts." What is often referred to as Tabata training in the general content is anything but ... and if you've ever done the actual you'll know the difference. This intensity is almost NEVER reached by typically suggested HIT training ... and that lack confuses folks regarding the effects of the real thing. jps.biomedcentral.com/articles/10.1007/s12576-019-00676-7
If VO2 Max training does one thing, it makes you look forward to #legday. If you're doing it right you dread seeing it up next on your training schedule.
Converting vo2max to actual physical performance can be tricky. It's greatly depends on how much oxygen your body and most importantly your brain needs to perform a certain task. My memory can be faulty here but I remember reading about a French mountaineer that was the first person to climb Everest without supplemental oxygen back in the 70-80s. And he had a crazy low vo2max at around 25-30.
Great video! I learned quite a few new concepts! Though i have to nitpick the boxing technique at 4:30 . Dont lower both hands at the same time when doing a jab into a cross /straight. Thats bad telegraphing and leaves you vulnerable for a counter. When Boxing for aerobic training never compromise technique, otherwise youre trading aerobic fitness for martial prowess when you can have both!
Great video. Frankly, your last remarks about training in different modalities, etc. sounds very much like CrossFit, which advocates training in a wide variety of modalities and time periods and intensities (although the emphasis in CrossFit appears to be more on higher intensities in general).
Aerobic fitness, has many benefits and crossover to the other components of fitness. Our aerobic ability level is indeed a life saving skill, you never hear lift weights for your life! For the general public having a training program that allows them to be strong and practical for all life and daily situations I believe is critical and should be your focus. However, being human that's not what happens, we find a sport or activity and focus on that. In summary, building Aerobic capacity training into your weekly schedule will help to improve your quality of life and health, and support other aspects of your program. Seize The Initiative.
I’m getting ready for a thru hike of the Colorado trail. Right now I train strength 2x per week, go to power yoga once per week, and go for a few walks and bike rides each week. My hike is a few months away and I should probably start adapting my training to make it more targeted towards the hike. More stair climber, more long walks with a heavy pack, maybe more sled push and pull. Anyways…thanks as always for the helpful content, and just thought I’d share what I’m up to.
Hey, I've done a couple of big thru-hikes, (nd some shorter week long, but more intense hikes), and what I've always done is used the Tactical Barbell conditioning base building for as many weeks as I can. That's 2x/week of strength endurance, and 2x/week of endurance, and 1x/week a day where I really push Endurance. What I do is start the program with running and cycling, as they build endurance quickly and also get your body ready for heavier weight, impact, and uphill. Then later on I'll swap out running for ruck marches with 30-55lbs (but start closer to 30lbs and build up to near the amount you'll actually carry).
@@jeremy_savo Hey Jeremy, for my strength endurance sessions I'll do 3 sets (on the first strength endurance day, and 2 sets on the second) of: Pushups Jump squats Inverted rows Bicycle crunches Dips Split squat jumps Dead hangs (min. 1 minute) When I'm starting out I'll just do 20 reps of each for the first week or two, and try to build up 5 or 10 every week, if you're already above that, then start from wherever it feels like a good challenge. I think a lot of people tend to neglect the upper body when they are training for hikes, but the shoulders and the back are essential, and if they're strong you'll feel a lot more comfortable with a heavy pack on. Tactical Barbell is a program is a strength and conditioning program designed by an ex-army guy, book 1 is all about building a lot of strength while limiting size and weight gain, and book 2 is about building endurance and conditioning.
for me, when it comes to endurance, i love shadow fighting and sprinting uphill. for the uphill sprint i do it after my heart is on a base lvl to be fully anaerobic. So rest between runs is really high (tho it got a lot smaller over time) and shadow fighting makes me really get up my stamina and oxygen efficiency. I also do samurai training which is kinda the same but it will absolutely destroy your tendons XD. And i love doin em tendons, especially with calisthenics static exercises. all in all, i gained 0 kg of mass in teh last year but went from being able to run 1000m to 3000m without gettin out of breath, and my strength increased by a HUGE amount probably due to the tendon training and very weird calisthenics trainings i do, and i have like over 20 exercises i made up myself. WORKS :) And its sad to see that people do not believe me when i tell them how great i feel throughout the day because i work out...... the best way to feel good is to BE GOOD. Not by drinking coffee and sitting + smoking.... like my mother, luckily dad taught me not to be like her.
I try to do some kind of Sports per week. HITT-Running 1x ( 25min ) MMA 1x ( 1h ) , 3-4 quick ( 30min ) CrossFit-Sessions/Week. It brings the most benefit for me.
One very easy way to get cardio in is to leave your car at home more often. Biking, running, walking, longboarding, active transport way better for health than cars for your ordinary trips around town
Awesome video, full of ideas to explore! I just recently decided to dedicate my next meso cycle to prioritise cardio vascular stamina training, as I've been letting this slip the last few cycles and started to notice it in effect my performance in my strength workouts and daily life. Personally I've started doing a series of Burpees every morning, starting slow more like yoga stretching, and then as my body warms up picking up the pace, and then doing between 3/5 sets close to cardio failure to finish (depending on the day, sense of fatigue, time etc). On top of this I'm running twice a week(HIIT sprint training), and using my bike to get around much more. It means I'm deprioritising my gym sessions to some degree, but I think my long term work capacity and general daily energy will more than reward purely maintaining my strength development for this period. Great video, thanks!
Having better genetics a better chin 👍🏼 In all seriousness its mostly genetic but strengthening the back,, legs and neck will help you take shots better as well as good technique and fight posture lead leg forward hunched back shoulders high... Etc
Train your neck muscles, knockouts are caused by centrifugal force cutting off blood to the brain the stronger your neck the less likely your head is to pivot as dramatically
Similar to skipping another good practise is shadow boxing while running, it's good for getting the blood pumping into the arms while your cardiovascular system is being tested.
Lol I was literally telling my wife today I think my endurance is improving because my resting hr has gone down about 15 bpm over the last year. Now I hop on here and Bioneer pretty much says "Resting hr ain't shit" 😂
How are you liking the Sports Mask Adam? I just started using the Oxygen Advantage app, and it’s making a huge difference. I got the O2 trainer, and is so far helping a lot. I planned on getting the sports mask too. Have a good year bro, take care. 🙏🏼
I think the popular notion that you can skip cardio and just lift weights is finally gonna die soon, and good riddance. Balance and moderation in everything is the key to good health at the end of the day.
Ill definitly give the straw method a try, still trying to get into 5k fit while doing the protean routine. The running has been hard, but been trying to do 150 mins of moderate cardio a week to lose weight its been working 20 lbs gone in 4 months and I can do L sits which I mever even heard off before your watching your channel.
I'm really interested in the crossrope skipping ropes but I'm overwhelmed by the choices available. I want someone I trust to tell me what the advantages/disadvantages are for the various different options. Any chance you could do a review video of the various products and what people with different goals might choose?
I am 60 and my VO2 Max is around 28-29. I walk about 10k every day (it takes me 90-95 mins) but am able to only run about 100m before I am panting. Either way my VO2 Max hasn’t changed since a year.
Great video! I use a HIIT workout from Pavel Tsatsouline’s “The Quick And The Dead” once a week. Not sure if it’s most efficient, but it ensure I hit HIIT on a regular basis 😉
Quick tip for the heavy bag my man: Start watching pro boxers and learn to flow with your punches. You're very rigid and stiff, which by nature is the opposite of what you need to generate power. There is no chance in hell you can hit a heavy bag powerfully with a bare hand without breaking them over time.
i went to vo2 max at 180+ heart rate im 15 years old and 1) should i even do vo2 max in this age? google says 1-2 times a week 2) is it harmful for heart valves as i have seen people with heart valve damages and they say dont do vo2 max often and most importantly: 3) i got temporary diarroah after vo2 max (i think google said runners diarroah)
@ 6:00 min i can foresee the amount of stairs I will receive running down the street with this on the conversation starters will be overwhelming hopefully I will not receive any Batman analogies
Slight annoyance when he mentioned the infamous "talk test" I know some people unable to talk clearly at easy aerobic levels and others who can have full convos while doing tempos. That was one of the most annoying advice as a beginner runner when I started three years ago and still triggers me every time I hear it because I found that what I thought was my easy pace where I could talk comfortably was actually not based on my tested heart rate measurement and was actually easy tempo pace for me. Now when I go for an easy run I use a chest strap to keep in my correct range and forget about the "feel" or "talk" munbo jumbo. I guess everyone is different and maybe fore some they're able to find their paces that way but it's as inaccurate as doing 220-age to find heart rate ranges.
Hi, I'm a Endurance Performance Coach. It's important to note that VO2 max is not the sole predictor of athletic performance. Factors like mitochondrial quality and density, lactate threshold, aerobic threshold, and running economy also play significant roles for running and other endurance sports. While VO2 max is influenced by genetics, it doesn't necessarily improve with training in experienced athletes. Research has shown that VO2 max remains stable in experienced athletes despite increases in training and performance, suggesting that it has limited utility as a performance indicator. It’s kind of like using a shadow of a tree to tell you how tall the tree is. That may work, but you need to have precise input variables like the angle of the sun and distance to the tree. Even then there may be some variance from actually measuring the tree. VO2 is not the bellwether of performance, it's just one of many variables that go into making a complete athlete.
A study in the Journal of Sports Medicine and Physical Fitness found that elite runners improved by one percent over three years, but their VO2 maxes didn't change. Similarly, marathon world-record holder Paula Radcliffe's VO2 max remained steady from 1992 to 2003 despite a massive increase in training and performance. However, less-trained athletes can benefit from VO2 max training, as seen in a study in Clinical Science, where six recreational athletes increased their VO2 max by an average of 13.7 percent over 24 weeks of a 36 week study. However, all of the changes were measured in the first 24 weeks, without any increase in VO2 max in the ensuing 12 weeks.
Focusing solely on VO2 max can be misleading, as it doesn't change significantly in well-trained athletes and using it to determine training intensities might not yield the desired results, especially if you overdo or misuse high intensity training. Most experienced endurance athletes get faster but not pushing at their limit in hard intervals, instead keeping blood lactate at or below 4 mmol. To get fitter, athletes should concentrate on various aspects of their training, such as aerobic endurance, running economy, speed, and lactate threshold. Incorporating a combination of easy, steady miles, short intervals, and longer intervals can lead to improvements in multiple performance metrics and result in better overall athletic performance. While VO2 max might not be the most critical performance metric, traditional VO2 max interval training can still provide numerous benefits like improved running economy, aerobic endurance, lactate threshold, muscle-fiber strength and composition, and other physiological variables that contribute to fitness development as long as its applied strategically and intelligently. The takeaway here is don’t sweat your VO2 max number. No matter what, never put too much stock in a single metric related to your fitness. You are not that number, and it’s not going to change much anyway. You can definitely improve your athletic performance year to year even if VO2 remains unchanged.
👍
Isn't lactate threshold the best overall indicator of aerobic performance? By definition, everything underneath the lactate threshold is aerobic
I think the main takeaway really is to try and maintain a decent VO2 max, as it seems to play a somewhat large role in aging well.
So not obsessively focusing on it and trying to forever improve it, but to maintain a decent level for long term health.
As you quite rightly stated, it shouldn’t be a main focus, but play a part to the larger whole.
Appreciate the in depth comment though.
@@chrisdraper845 yes for untrained people it can be substantially raised with 6 months of focused training. But as you become more advanced as an athlete it reaches an effective ceiling imposed by genetic constraints but you can continue to make improvements through the other variables of fitness. The important thing there is not to think you've reached your potential when VO2 no longer improves. Your potential is when all variables of fitness have been maximised.
@@drno62 in general yes, for endurance sports, but it also depends on what variable you're measuring aerobic performance by. Speed and duration at lactate threshold is especially important in something like a road marathon where many other variables are reduced like surface, but a 100-mile trail running race on varying terrain, mechanical resiliency and mitochondrial density are going to be more crucial factors to success since very little time will be spent anywhere near approaching this threshold. But this doesn't mean VO2 training isn't relevent for even those longer events, since it can help improve aspects like running economy, that make slower running more efficient, saving energy in those long hours at slower speeds
At 54, cardio & peripheral cardio is #1 for me. Erector spinae, shoulders, hips & tight core follows. Everything will follow. Thank You, Bioneer, for all the time and work you put in to share with us.
what about ankles
Everything follows core alignment.
the smile when he touched the ground, at 1:26 made my day, he knows he achieved his mobility goal and he is proud of it.
Weird to think about it being a goal for some. I don't do anything for it and I can touch the ground easily no warmup.
I think he bent his knees slightly there to achieve this feat!
@@wowandrss same here lol. i think us asians are just born like that.
thats crazy... i can barely get past my knees when im stretching my hamstrings...
@@wowandrss
Touching ones toes depends not only on mobility, but on proportions as well. Tall people usually struggle a lot more with it than short people, for example. Also, a lot of gym bros struggle with it as well, because being strong usually makes range of motion smaller. Attaining a good range of motion is something most have to train specifically to accomplish, alongside regular strength training.
So if you can easily do it, without having trained for it, it could be your proportions making it easy for you. Or you might be short and petite. Or you might have good mobility from genetics.
Personal advice: Don't run right after or before jumping rope and if you do, don't overexert yourself cause if you are too tired from one of them, your form for the other one will become poorer and you'll be putting more stress on your joints. You can do both, but get enough break in between them. Also jump rope at the gym or on a special surface, cause doing it on asphalt will put stress on your knee joints among other things
It will not damage the joint if you train properly for developing tendons like steel, traditional martial arts training help a lot in that
@@B..B. Tendons are not the only issue, the meniscus which acts as a shock absorber might tear and the knee itself might deteriorate. Ultimately the key is proper form, but that can be an issue, cause some people don't even realize that they have problems with their form or they might not realize that their form got worse as they got tired. That's why to avoid problems at an old age, running and jumping on proper surfaces, proper forms and as you mentioned strengthening the muscles and tendons that are most important for those activities are all important.
@@B..B. 😂
Skip, whenever, however, pre or post whatever, on whatever, solong as form is good.
Just ask hard core triathletes. Its called brick session 😂 stay hard mate!
I am 65 and still interested in prime fitness. At my age variety is absolutely necessary to stave off boredom, but also to prevent injury and undue fatigue - no, I don't recover like I did in my 20's! My favorite exercise is a class that we have here in Naples, FL called Spenga (Spin, Strength, Yoga). There are several formats of Spenga, but the one I choose is Spenga Rep - basically, this is exercise done in a HIIT type format - usually some form of a TABATA - on / off training, like 40 seconds on and 20 off. The great thing about Rep is that we a variety of equipment - dumbells, Kettle Bells, TRX, various balls such as medicine and slam balls, benches, and of course, many body weight exercises - each work out is different. This is ideal for a senior like me, and most importantly, I would spend hours trying to plan all of this - here, I just show up and put in the hard work! I can do this class 2X a week - any more is too much. When I am home, I walk, and work out in my home gym doing all the great 'Bioneer' stuff - bar hangs, various pushups, squats, yoga postures, etc., etc. Yes, I incorporate lots of stuff from the Bioneer channel!!
Just recently viewed Dr Peter Attia’s podcasts on the significance of VO2 max as a key performance indicator and for its strong correlation with longevity. I have to say that nothing has ever been more convincing than that and it’s inspired me to continue exercising more often and more intensely. So if you want to grow old and still be able to play with your grandkids and walk long distances comfortably then you should work like an athlete every day and build good breathing/sleeping/eating habits. It’s like the saying goes, “Health is wealth”!
Can you pls share which podcast was that? He was a guest somewhere or his own podcast?
@@hrvojeodak he’s been on quite a few lately. I’d say one of the most in depth ones is the one he did with Andrew Huberman.
@@hrvojeodak ua-cam.com/video/hN12iDSlFEc/v-deo.html
@@hrvojeodak ua-cam.com/video/92kYDVjX0G0/v-deo.html
@@hrvojeodak He talks about it a lot in his book "Outlive" as well.
Good video. After years of fairly high volume of cycling training I'm amazed how some people don't do any cardio. They don't know what they're missing.
Pretty good video and a good timing as well. More people than ever like to use fitness trackers. I love to improve vo2 max and strength simultaneously.
Running is relaxing and I love it. According to my Garmin, I'm very slow and I rarely do fast sessions. I run for relaxation and am among the quarter of slowest runners in my age group (34m). Yet, my vo2max is in the top 10 percent for my age group. Slow jogging as a steady state exercise is good for my mental health and I think almost everybody can profit from investing some time in good cardio. Doesn't have to be an all out effort (although that would also work).
Low intensity is where most of they gains come for VO2max, HIT is just icing on the cake.
As somone who has a lot of experience using and applying TOURNIQUETS due to beeing in the army. PLEASE BE CAREFULL with using these, because if you arent experienced and you put em on to tight you can cause PERMANENT DAMAGE to your body parts !
Nah you can go for 4 hours until perm damage (also army)
@@danvelarde446 you could have it on for weeks if it isnt tight, but if you put it on to tight even a few minutes can lead to permanent damage.
Please do your reasearch before wiriting such things.
@@Bp4FSniper stop tying your service to your comments. Lots of us have served pal. Just have your comment without the typical entitled veteran asshat flex of saying “i am army”.
@@snake1_ zip it simp
Bro that would require you to put them on so extremely tight it would hurt like a mother fucker. Have you ever had a tourniquet applied in a way that it actually cuts off the blood flow? It hurts so damn bad, no one is going to accidentally put something on that tight ever
I am thinking about focusing on cardio over the summer, so perfect timing for this. 😂 Thanks for another great video
I find that more low intensity work increases aerobic fitness way better than v02 max. I got my aerobic threshold measured in a lab after reading stuff from Scott Johnston/evoke endurance. He think the low end markers are more important than something like v02 max for endurance. The low end is the “base” of your aerobic fitness, and mine was awful from growing up always going hard. Even what I thought was low end,… the lab test showed it was still too hard, therefore I wasn’t improving
Edit: I recommend this video “the physiology of endurance evoke endurance”
This is true to a certain extent. Likewise, VO2 max is important as well. They help to improve each other. If you continue to train on your low end aerobic, it will reach its threshold. Likewise, you can continue to do ur VO2 max, you will reach a plateau. In order to further improve further, you must make sure u engaged in all zones of your heart rate zones. Variety is the key here. Engage in both low and high intensity exercises.
Good to know.
Training high is one of my favorite ways to train.
Literally and Metaphorically
😂
High altitude?
Or
Hi dude take a puff of this sticky icky?
a few months of kickboxing has improved my vo2 max more than 2 years of running!
A few months ago I tried jump burpees following the Tabata protocol (20 sec intense work/10 sec rest, 8 sets, 4 min total) and I used my heart rate as rough guide to VO2 max. I went as hard as I could for one workout and used a fitness watch to get my max heart rate for that session along with some spot readings of heart rate and how I _felt_ at those moments. Then over the next few workouts I tried to settle into a pace (burpees per 20 sec work period) that seems to get me in the 80-90% of max heart rate range. For me that was about 6 jump burpees per 20 sec. To be honest I was disappointed by that low number, but that's where I am. When I jump I touch my ceiling which gives me another metric, I have to jump 8 inches to reach it. I'm not sure if this is good training, but last time I went for a run, after a long winter running hiatus, I felt good. Not the usual, horrible feeling after a long running break.
I've noticed that my own VO2 max is different for different activities and it's good to hear that's a real thing (not me just getting old).
It's great to hear about the subject of vo2max being mentioned I hope you do more videos on this subject thank you
I’m really happy you made valid points regarding fitness because many people these days really believe only lifting weights makes you fit. Fitness is a wholistic concept. You need strength, stamina, flexibility, mobility, diet, and mental health.
I did a VO2 Max test when I was college and it was a lot of fun and useful.
Bro this is uncanny. I swear every time you put out a video, its something Ive been trying to work on.
In martial arts, you have to be very well rounded. Strength, endurance, cardio, mobility, and of course, skill related fitness: agility, balance, coordination, speed, power, and reaction time. You build the skills on top of the base fitness, of course, but at the end of the day, a shortcoming in skills is much more easily corrected than a shortcoming in the fundamental fitness.
Thanks for the video! I am currently training for my second ever sprint triathlon and can definitely confirm that my body is far more tuned for running and cycling. I wish to continue training this way after the event to improve and stimulate my body in different ways. Perhaps I should start tracking VO2 max as well ;)
Aerobic fitness has just recently become higher priority for me since I’ve signed up to do a Spartan Beast race. My steady state running cardio and mechanics were severely lacking because before I was just focused on resistance training. But now, I do 3 days of running and 3 days of resistance training. I’ll also incorporate some free running for supplemental fun cardio, some shadow boxing and I also enjoy my KB swings.
Good split
I bought my Crossrope set over a year ago and hands down they are the best jump ropes I've ever used!
Excelente! Great job and fantastic complement to my workout. Thank you for being here.
I used to lift heavy weights often, and I was super strong, but I wasn't fit, not even close. Now I still lift weights, but not as heavy, I also perform a lot of bodyweight training that gets the heart moving. Then, off for a run, I am in the best shape of my life at the age of 46.
I also have to look after my heart because of cholesterol levels being high.
Love the ebook and exercises. I train for hypertrophy, strength, and endurance all at once generally. Since I’m a surfer I need stamina, flexibility, strength(especially core) and cardio. I generally do a circuit mixing in curls, push-ups, pull ups, squats and lunges. Then I throw in core work in the middle and some kettlebell swings and rows. For rest I dead hang and then finish with farmers Carry.
Misread the title and got excited. For a moment I thought that someone respected in the community was finally going to review Greg’s GO2Max 😆
Your videos are always so interesting, each topic you cover is so specific and well researched. Great video dude. I'm going to implement a lot of what is in this video into my BJJ training, as in a recent competition I won my first match, but I was so gassed in my second match, I just had zero energy. I think implementing more vo2 max style training, rather than just running 5k/10k would benefit me a lot more.
Sick video.
Could be worth mentioning/clarify that your VO2max score is different for different things. One for running, one for rowing, one for cycling etc
One easy way to start improving it is to do 4-3-4 intervals with at least 85% of max hr. That is running for 4 min at 85% and resting 3 min, do it 4 times. The delta between the working hr and resting should be as high as possible. Slow walking is good but sitting och laying would be better.
Do that once a week coupled with 1hour at 65-70% hr twice per week.
4 x 4 with a 3-minute rest
Great video bro. I have been trying to maximise my stamina to the maximum
Any chance you'd do a video on potentially increasing your VO2max? That's what I was hoping to see. But it's definitely one of my goals for this year.
As an athlete my usual Vo2 max session in the training block before competition is once a week
13x 300 off a 35-60 second rest. 300m time is run in 46 seconds. After the 13 reps. There is a break where we can put on the spikes and then there are two fast reps. Once we ran 39 on the last rep 😵💫
Is this on the track?
At the very moment Bioneer was uploading this video, I was pushing a stalled lawn tractor and thinking I needed more cardio. Spooky.
Pushing a dead lawn tractor is good training though!
@@NeutroniummAlchemist True! Especially on my uneven land.
I started running when i finally decided to fully commit on losing weight (I did lift, but was always fat, just on the obesity line at my worst), and that was pretty decent until one day walking my knee popped and I got lowkey scared to run, so started doing 20min hiit sessions twice a week, and tbh they're pretty incredible in terms of what they achieve
plus they end up being pretty crazy leg/abs workouts too, definetly recommended over simply running
now im chilling at a bit over my "peak physique" weight and with pretty respectable athleticism all over the board
Can you tell me your HIIT routine?
@@ZKrow382 yea for sure
ua-cam.com/video/hLVh5IBsCxk/v-deo.html for "pure cardio"
ua-cam.com/video/79cx5vmf3Qg/v-deo.html full body
ua-cam.com/video/5KXZ9I2z1m4/v-deo.html abs/legs
ua-cam.com/video/vBikTC9b0wQ/v-deo.html i feel suicidal and got only got 15 mins to exercise
I usually mix them however i feel, and always end up dying by the end in all of em
@@meowingduck Thank you, bookmarked all your links!
Just on that comment about gassing out during sparring - there is a certain mental aspect to combat, and if you find it overwhelming, this can cause you to panic breathe and gas out faster. You just have to learn to deal with the pressure of combat.
I have a whole set of Crossropes and love them. They’ve definitely increased my stamina and helped improve my running performance as well
Sparring in boxing/wrestling/judo/BJJ/MMA have high anaerobic metabolism so it makes sense you gas out quickly if you specialize in aerobic training.
I think one of the greatest fitness modalities ever made was criminally underrated and overlooked and I wish someone would bring it back to the masses.
Heavyhands
Here's the most comprehensive and recent review of the intensity training technique developed 20 years ago ... and proven to increase VO2max in even elite athletes.
Please, note carefully the following quote: "Tabata training is defined as training at the intensity that exhausts subjects during the 7th or 8th sets of 20-s bicycle exercise bouts with a 10-s rest between the exercise bouts. This exercise/training was originally developed for bicycling exercise [12, 13]. Regarding similar protocol training that uses other types of exercise including running and various body-weight-bearing exercises (e.g., burpees and squat jumps), the published evidence of their metabolic profiles and effects on both VO2max and the maximal accumulated oxygen deficit (MAOD) is insufficient. In this review, we therefore focus on Tabata training, defined as bicycle training at the intensity that exhausts subjects during seven or eight sets of 20-s bicycle exercise bouts with a 10-s rest between the bouts."
What is often referred to as Tabata training in the general content is anything but ... and if you've ever done the actual you'll know the difference.
This intensity is almost NEVER reached by typically suggested HIT training ... and that lack confuses folks regarding the effects of the real thing.
jps.biomedcentral.com/articles/10.1007/s12576-019-00676-7
If VO2 Max training does one thing, it makes you look forward to #legday. If you're doing it right you dread seeing it up next on your training schedule.
Damn, I was just looking into VO2 max within this last month. Love your channel!
Converting vo2max to actual physical performance can be tricky. It's greatly depends on how much oxygen your body and most importantly your brain needs to perform a certain task. My memory can be faulty here but I remember reading about a French mountaineer that was the first person to climb Everest without supplemental oxygen back in the 70-80s. And he had a crazy low vo2max at around 25-30.
Great video! I learned quite a few new concepts! Though i have to nitpick the boxing technique at 4:30 . Dont lower both hands at the same time when doing a jab into a cross /straight. Thats bad telegraphing and leaves you vulnerable for a counter. When Boxing for aerobic training never compromise technique, otherwise youre trading aerobic fitness for martial prowess when you can have both!
He just does it for enjoyment and variety in training. He's pretty aware his technique isn't anything special ;)
Always been interested in knowing my VO2 max, didn't realize there was a formula to get an estimate. Great video!!
Great video. Frankly, your last remarks about training in different modalities, etc. sounds very much like CrossFit, which advocates training in a wide variety of modalities and time periods and intensities (although the emphasis in CrossFit appears to be more on higher intensities in general).
You should make a discord where people can talk about training with each other! Love the Batman vids!❤
i love all your stuff. been watching for years. thank you.
Aerobic fitness, has many benefits and crossover to the other components of fitness. Our aerobic ability level is indeed a life saving skill, you never hear lift weights for your life! For the general public having a training program that allows them to be strong and practical for all life and daily situations I believe is critical and should be your focus. However, being human that's not what happens, we find a sport or activity and focus on that. In summary, building Aerobic capacity training into your weekly schedule will help to improve your quality of life and health, and support other aspects of your program. Seize The Initiative.
i love this video, as always so detailed and right on time when i just on time, just when i was thinking about how i get gassed out too easily
Can u pls explain what he said
Man i impressed, you are great man to train people to they perfect thair healthy activaty.
I’m getting ready for a thru hike of the Colorado trail. Right now I train strength 2x per week, go to power yoga once per week, and go for a few walks and bike rides each week. My hike is a few months away and I should probably start adapting my training to make it more targeted towards the hike. More stair climber, more long walks with a heavy pack, maybe more sled push and pull. Anyways…thanks as always for the helpful content, and just thought I’d share what I’m up to.
Hey, I've done a couple of big thru-hikes, (nd some shorter week long, but more intense hikes), and what I've always done is used the Tactical Barbell conditioning base building for as many weeks as I can.
That's 2x/week of strength endurance, and 2x/week of endurance, and 1x/week a day where I really push Endurance. What I do is start the program with running and cycling, as they build endurance quickly and also get your body ready for heavier weight, impact, and uphill. Then later on I'll swap out running for ruck marches with 30-55lbs (but start closer to 30lbs and build up to near the amount you'll actually carry).
@@MyName-sx3mr thanks for sharing that! what type of thing do you do for your strength endurance and what is tactical barbell?
@@jeremy_savo Hey Jeremy, for my strength endurance sessions I'll do 3 sets (on the first strength endurance day, and 2 sets on the second) of:
Pushups
Jump squats
Inverted rows
Bicycle crunches
Dips
Split squat jumps
Dead hangs (min. 1 minute)
When I'm starting out I'll just do 20 reps of each for the first week or two, and try to build up 5 or 10 every week, if you're already above that, then start from wherever it feels like a good challenge.
I think a lot of people tend to neglect the upper body when they are training for hikes, but the shoulders and the back are essential, and if they're strong you'll feel a lot more comfortable with a heavy pack on.
Tactical Barbell is a program is a strength and conditioning program designed by an ex-army guy, book 1 is all about building a lot of strength while limiting size and weight gain, and book 2 is about building endurance and conditioning.
@@MyName-sx3mr thank you for all of this info! very helpful. cheers!
for me, when it comes to endurance, i love shadow fighting and sprinting uphill.
for the uphill sprint i do it after my heart is on a base lvl to be fully anaerobic. So rest between runs is really high (tho it got a lot smaller over time)
and shadow fighting makes me really get up my stamina and oxygen efficiency. I also do samurai training which is kinda the same but it will absolutely destroy your tendons XD. And i love doin em tendons, especially with calisthenics static exercises.
all in all, i gained 0 kg of mass in teh last year but went from being able to run 1000m to 3000m without gettin out of breath, and my strength increased by a HUGE amount probably due to the tendon training and very weird calisthenics trainings i do, and i have like over 20 exercises i made up myself. WORKS :)
And its sad to see that people do not believe me when i tell them how great i feel throughout the day because i work out...... the best way to feel good is to BE GOOD. Not by drinking coffee and sitting + smoking.... like my mother, luckily dad taught me not to be like her.
What samurai exercises did u do? I want strokng tendons too.
I try to do some kind of Sports per week. HITT-Running 1x ( 25min ) MMA 1x ( 1h ) , 3-4 quick ( 30min ) CrossFit-Sessions/Week. It brings the most benefit for me.
Great video bro I have been trying to maximise my stamina to the maximum
I still dont know why youre not yet 1M followers
One very easy way to get cardio in is to leave your car at home more often. Biking, running, walking, longboarding, active transport way better for health than cars for your ordinary trips around town
Best blood flow restriction devices I’ve found so far are unfiltered lucky strikes. Sucks that most gyms don’t allow me anymore.
Great video.i have been trying to maximize my stamina to the maximum
Awesome video, full of ideas to explore! I just recently decided to dedicate my next meso cycle to prioritise cardio vascular stamina training, as I've been letting this slip the last few cycles and started to notice it in effect my performance in my strength workouts and daily life.
Personally I've started doing a series of Burpees every morning, starting slow more like yoga stretching, and then as my body warms up picking up the pace, and then doing between 3/5 sets close to cardio failure to finish (depending on the day, sense of fatigue, time etc). On top of this I'm running twice a week(HIIT sprint training), and using my bike to get around much more. It means I'm deprioritising my gym sessions to some degree, but I think my long term work capacity and general daily energy will more than reward purely maintaining my strength development for this period.
Great video, thanks!
video on training to take a punch? Cheers
Having better genetics a better chin 👍🏼
In all seriousness its mostly genetic but strengthening the back,, legs and neck will help you take shots better as well as good technique and fight posture lead leg forward hunched back shoulders high... Etc
Train your neck muscles, knockouts are caused by centrifugal force cutting off blood to the brain the stronger your neck the less likely your head is to pivot as dramatically
Similar to skipping another good practise is shadow boxing while running, it's good for getting the blood pumping into the arms while your cardiovascular system is being tested.
Thanks so much for this one Adam. Fantastic video! Keep up the great 😊work and the unavoidable journey to 1M subs!
I did a VO2Max lab test and the result was the same as given by my Garmin Venu 2 watch.
Lol I was literally telling my wife today I think my endurance is improving because my resting hr has gone down about 15 bpm over the last year.
Now I hop on here and Bioneer pretty much says "Resting hr ain't shit" 😂
great vid. A lot of fitness gurus made people believe that doing a couple sprints 2 times a week is a substitute for actual cardio
I was just reading a study on how including hiit after resistance training, can not only increase V02 but strengthen the capillaries density.
Amazing very nice way of doing workouts
Congrats on 700K subs Sir!!
Great job awsome video full of ideaa mentally and total boby relaxation thanks for you
Completely agree with what he said about being fit at 1:10
Unfortunately, I'm genetically anaemic so my red blood cells have malformed haemoglobin in them so my blood is worse at transporting oxygen 😢
Wow you are giving us great information about Excercise you have many ideas ❤❤❤❤❤❤
Training high is one of my favorite ways to train.
I like how you UA-camr guys inspire each others videos. Shoutout to Andrew Huberman.
How are you liking the Sports Mask Adam? I just started using the Oxygen Advantage app, and it’s making a huge difference.
I got the O2 trainer, and is so far helping a lot. I planned on getting the sports mask too. Have a good year bro, take care. 🙏🏼
I think the popular notion that you can skip cardio and just lift weights is finally gonna die soon, and good riddance. Balance and moderation in everything is the key to good health at the end of the day.
Ill definitly give the straw method a try, still trying to get into 5k fit while doing the protean routine. The running has been hard, but been trying to do 150 mins of moderate cardio a week to lose weight its been working 20 lbs gone in 4 months and I can do L sits which I mever even heard off before your watching your channel.
It's so weird how all my favorite UA-camrs touch on the same topics I'm researching at the same time
2K time on Concept 2 is another one
Thanks for the info this very interesting.
I'm really interested in the crossrope skipping ropes but I'm overwhelmed by the choices available. I want someone I trust to tell me what the advantages/disadvantages are for the various different options. Any chance you could do a review video of the various products and what people with different goals might choose?
This stamina training os so effective ❤
I am 60 and my VO2 Max is around 28-29. I walk about 10k every day (it takes me 90-95 mins) but am able to only run about 100m before I am panting. Either way my VO2 Max hasn’t changed since a year.
Great video! I use a HIIT workout from Pavel Tsatsouline’s “The Quick And The Dead” once a week. Not sure if it’s most efficient, but it ensure I hit HIIT on a regular basis 😉
Excellent Job
Quick tip for the heavy bag my man: Start watching pro boxers and learn to flow with your punches. You're very rigid and stiff, which by nature is the opposite of what you need to generate power. There is no chance in hell you can hit a heavy bag powerfully with a bare hand without breaking them over time.
Ur videos are very informative
i went to vo2 max at 180+ heart rate im 15 years old and
1) should i even do vo2 max in this age? google says 1-2 times a week
2) is it harmful for heart valves as i have seen people with heart valve damages and they say dont do vo2 max often
and most importantly:
3) i got temporary diarroah after vo2 max (i think google said runners diarroah)
You might want to rephrase the above if you want an answer. Seems you might be confused about what vo2 max actually is.
@ 6:00 min i can foresee the amount of stairs I will receive running down the street with this on the conversation starters will be overwhelming hopefully I will not receive any Batman analogies
His running strike lowkey goated. chad
My heart started hurting watching this and I know it's telling me. "Bro, that's a lot of work, why do you hate me?"
Highly recommend
Been doing it before the pros! Like 15 years before them ..
Thank you for your hard work.
It's weird that 4x4 intervals isn't mentioned anywhere. Everyone should look into the work of Helgerud when discussing vo2max
You can do all the V02 max you want but pro level stamina is genetics. Stamina requires big blocks of time in Z2.
I do VO2max intervals everyday. I easy jog 30 minutes then run 3 x 3 intervals
Slight annoyance when he mentioned the infamous "talk test" I know some people unable to talk clearly at easy aerobic levels and others who can have full convos while doing tempos. That was one of the most annoying advice as a beginner runner when I started three years ago and still triggers me every time I hear it because I found that what I thought was my easy pace where I could talk comfortably was actually not based on my tested heart rate measurement and was actually easy tempo pace for me. Now when I go for an easy run I use a chest strap to keep in my correct range and forget about the "feel" or "talk" munbo jumbo. I guess everyone is different and maybe fore some they're able to find their paces that way but it's as inaccurate as doing 220-age to find heart rate ranges.
Great episode! Thanks
Thanks for another great video