#25 - The Path to Peak Physical Fitness

Today we will dive into V02 Max and how to train for it.

This will build on the back of last week’s edition on Zone 2 Training.

In terms of cardiorespiratory fitness, Zone 2 is the foundation and V02 Max training is what can take things to the next level.

There is a great way to conceptualise this from Peter Attia, who is someone great to learn from on this topic.

Imagine your V02 Max as the peak of a pyramid.

We want our pyramid (V02 Max) to be as high as possible.

How do you build a tall pyramid? By having a wide foundation.

Last week’s post on Zone 2 covered how to build that foundation. That should make up around 80% of your endurance training time.

Today, we will go into how to train to make that peak taller.

Let’s get into it.

What is V02 Max?

Simply put, your V02 Max is the maximum rate at which your muscles can take in oxygen from the blood and use it to create energy.

It can also be called Maximal Oxygen Uptake or Maximum Aerobic Capacity or Output.

A higher V02 Max shows that your heart, lungs and muscles have a better ability to use oxygen to generate energy.

Why is V02 Max important?

V02 Max is often seen as the gold standard for measuring aerobic fitness.

It is very difficult to fake as you can’t get a high V02 Max without consistent training for an extended period of time.

It is one of the best indicators of endurance performance.

If you look at the top middle-distance and marathon runners, cyclists, swimmers and rowers, chances are they will be among the highest in terms of V02 Max.

Very simply, improving V02 Max improves endurance performance.

On the other hand, there are very few other metrics that more strongly correlate with longevity than V02 Max.

It is this that has given V02 Max some time in the spotlight recently - and rightfully so.

If you take someone of low fitness and improve their V02 Max to the point that they are now just below average, the risk of death can decrease by 50%.

That’s a big deal.

If you take that same person to above average in V02 Max, the risk reduction becomes 70%.

As you get fitter and your V02 Max gets higher, the more reduction in risk you see.

If nothing before now has convinced you of V02 Max’s importance, I hope this will!

How to train for V02 Max

As I mentioned at the start, Zone 2 work should take up a large majority of endurance training time.

This is where we build the foundation of a high V02 Max.

Here we will cover what to do the other 20% of the time.

The key things to remember are:

• Intervals of between 3 and 8 minutes.

• If you choose something closer to 3 minutes, do 3,4 or 5 sets. If it’s something closer to 8 minutes, you probably only need 1 or 2 sets.

• Rest as long as you work. For example, if you do a 4-minute interval, rest for 4 minutes before going again.

• You should be pushing as hard as you can during these intervals, but you want to sustain intensity throughout. Don’t gas yourself out at the start!

• Do this on a movement you’re comfortable with, like cycling, running or rowing.

• Usually, once per week is enough for a training session like this as it is more intense.

Remember, you don’t get a high V02 Max overnight.

This is something you have to stick to over time.

Just remember the benefits of doing this when the training gets tough!

There we have it.

A primer on V02 Max. Now go out there and get some elite fitness!

See you next week!

• Adam