How to Increase VO2 Max and How to Improve VO2 Max?

[@DoctorYogendra]

For more information about my detailed training protocols about time to rest, intervals, etc, check out the first and third parts of the video: Part 1: kzbin.info/www/bejne/pIjJn5Z3n7WNjsU Part 3: kzbin.info/www/bejne/qoaWqaWJo7ugb6c

[@sadrobot7144]

What do you think of "elevation mask" training? Those masks act like a throttle (air input/output). I have no scientific evidence, that I increased my performance. What I can say is, that due to the fact, that breathing through the mask is more difficult and that you can feel how you go into an anaerobic condition, that you condition yourself to breath different (better, as in more efficient) and therefore have "more gas in you tank". Hope that makes sence. What do you think of those mask?

[@cmard22]

This Amazon Example is probable one of the best analogies that I have ever heard for VO2 Max

[@DoctorYogendra]

Thanks. Just sharing how I studied medicine and science!

[@nospamman4443]

I gave him the sub just for this reason!

[@freddyrojasgarcia1317]

This has been the most technical explanation, but worthwhile seeing it Doc. JUST TODAY I did an interval training. 1. Warm up: 5min @6:30/km 2. Run 100m @ 3:00/km, repeat 2&3 7x and then a COOL DOWN of 5min at HEART RATE ZONE 2.

[@marcsantamaria4097]

I was never into science in school, so since I was able to understand this speaks to the quality of this video.

[@frankong6799]

Thank you for this video. You have by far the best explanation of vo2max and how to improve it.

[@drcvajmera26]

Thanks Dr. Yo. It was superb. I am a long distance runner and doing stride practice / speed workouts to improve my VO2max. Presently I am 66 and my VO2MAX is 40

[@derekzagon885]

Awesome video! I am currently a Clinical Exercise Physiologist through ACSM. Your video's hit all major points that are CRUCIAL in developing an exercise program. Well done!

[@DoctorYogendra]

Thanks Derek for the kind words. The world of exercise and fitness is unregulated so it is important to base things on science and what the data shows us. But I also believe there are no absolute truths in science and medicine and things are constantly changing as we get a better understanding. If you are able to come up with other training methodologies that work for you, I hope you consider sharing them with me! Thanks again! 🙏

[@AnthonyBlando]

One of the best videos on how your systems work and what training to do.

[@mpjain]

So very useful info about VO2 Max and interval training. I will start practicing the 1 minute- 1 minute intervals. Thanks a ton, dr Yogendra

[@roeslan1969]

The best video on VO2 max & lactate threshold I have come across over last 4-5 years... Very clear explanation...

[@DoctorYogendra]

Thank you!

[@DonGivani]

True 👍🏼👍🏼

[@illermanfitness6837]

Thank you for this! I have a friend who has been running a long time and lately has not seen any gains in his lactate threshold while everyone around him is. This video explained exactly why. I will share with him.

[@stevezodiac491]

I just get on zwift in TT mode, then take on every challenger to me. A mix of aerobic threshold and surge interval training above aerobic threshold, love it and the competition pushes you beyond what you normally would do in a structured interval - love it. I generally average about 260 watts, 170 bpm and 26 mph ( at 62 years old ). Threshold heart rate around the 170 bpm and a max heart rate of 187 bpm.

[@AntoineEstEnChine]

187bpm at 62 years old! Dude you are confident on your heart

[@vjram81]

Absolutely to the point and unmatched clarity in your explaination, thank you so very much for breaking down a pretty tricky concept in a beautiful, simple and logical manner!

[@sunefred]

How do I switch to Kenyan running genes? I think that would make a bigger difference.

[@manofgod7622]

1. Move to eastern africa so you adapt on their climate and healthy lifestyle. 2. Train since childhood, so your body activates the ACTN3 gene for speed. 3. Live for running, don’t run for living.

[@brandur75]

Get thinner ancles!

[@kasperjocker]

Have you tried crispr?

[@mbjunior81]

Run a threadmill in water to spare yourself against injury-

[@RunWithDaniel]

Be highly committed to running with a simple, consistency but a good setup from very beginning. Be resilient and lead a simple lifestyle etc etc

[@elialopiccolo6821]

I’ve been running 5ks for the past two months quite constantly and my VO2 max got better, my lactate threshold increased and I overall feel way more efficient than before (I use Garmin Fenix6 and an Polar heart rate sensor)

[@MsWarriorchick]

Thank you! This video has been the best so far in helping me to understand VO2 Max and how I can improve it 🎉

[@Andrefa75]

This is such an awesome video! Loved the formulas. I understood so much more about this with your help. Thank you so much from your new subscriber.

[@yoanemaior5503]

Very nice explanation, the Amazon example is a very good one!

[@DoctorYogendra]

Glad it was helpful!

[@krisk1547]

My vo2 is pretty low, coincidentally my amazon package is deleyed as well 😮

[@tedallison6112]

Awesome presentation,indeed! All good -great runners use both long( 1000 meters or mile repeat intervals)& short( 400 meters or even less) As the great New Zealand coach Artur Lydiard said---" aerobic metabolism is 19x's more efficient than aerobic metabolism. Often in large blocks of base training---the addition of 50-100 meters strides mid-run effectively add speed/overall velocity-yet does not " red line " you into the anaerobic wasteland. 1 extremely important point needs made here: you can get speed from strength but NOT the reverse!! My 3 most effective workouts are #1-6-7 times 1 mile-w a 1/4 jog( 4-1 ratio) or 10 to 12 x's 1000 meters w only 200 inbetween( 5-1 work ratio) #2-20 x 400 meters w 200 rest #3---6 times a mile uphill( about 14%) being driven backdown in-between. Or 12x 400 uphill to failure---run @ sprint like dynamic-#12 to lactate 9mm or more--as I said to muscle failure.( overload) A #4-would be 4 mile time trial( LT) or 4mile tempo UPHILL! I've won app. 200 races w these protocols---but, I had been maintaining app. 100 miles per week to be strong enough. Currently past my prime I still run 100K every week & do 2 super intense interval sessions w weights to build injury free specific muscles. The # 1 exercise Phd approved-BEST workout to ramp up all physiological variables is: 6x3:00 uphill @ perceived race pace.( Saltin/ Snell) This really-really works!

[@DoctorYogendra]

Thanks for sharing your training protocol. The uphill training is very interesting and something I will try to explore with my clients. Thanks again!

[@tedallison6112]

@@DoctorYogendra -the development of sacameres In the muscle is also profound with protracted uphill gamboling , giving more power centers, as w mitochondrial growth. Another important point is the # of muscle striations per muscle fiber.A normal untrained athlete may have 5-6 fibers-whereas a highly hill trained athlete may have 8 or more per fiber ---thereby initializing more concentric force per muscle contraction. Hills are the best thing that ever happened to runners!

[@adeelali8417]

That is absolutely amazing what an analogy.

[@DoctorYogendra]

What are some of your interval training protocols to improve your VO2 max and lactate threshold? For more information: www.theecawellness.com

[@davitong2964]

I started looking for my incoming amazon package while you were explaining the amazon comparison 🤣

[@lilydev2808]

Good technical presentation evidenced by research

[@Capt.sierra]

Very pleaded with your explanation ,extremely clear, and the analogy of the Amazon truck “asome “ Thank you 👍🏼👍🏼👍🏼👍🏼🤜🤛

[@deNudge]

I always heard of lactate shuttle training - now I know what it looks like. Thank you very much! Superb video!

[@kvanar]

Very nice! Learned quite a bit in this video. I'd like to request a video which talks about HRV and taking actionable decisions based on HRV data and a collective Recovery score based on a basket of leading indicators coupled with physiological 'feeling'. I am trying to determine how I should base my workout/rest decisions based on the data and applying context.

[@DoctorYogendra]

Thanks for the comment and kind words. Yes I am actually working on a HRV video. There is a lot of ‘information’ out there on VO2 Max, HRV, etc but it’s important to separate anecdotal theories with ones founded on research and science. The key is how accurate and reliable are HRV readings from wearables. Dr. Andrew Flatt at Georgia Southern recently published data showing that HRV readings when lying supine or flat had a 30% discrepancy than when sitting up. Also drinking Gatorade before measuring HRV readings falsely elevates HRV. But my next video is on all of this so stay tuned! Thanks for subscribing and following.

[@victorklm8256]

सही है,भाई ऐसे topics पर और videos बनाओ।

[@PalladianPD]

Currently I'm doing 5x150s work 1:1 at vVO2max then 3x30s work 1:5 at near max sprint. I developed this after loads of reading on the effects of different length intervals, intensity and work ratio.

[@DoctorYogendra]

Awesome. Thanks for sharing your protocols!

[@PalladianPD]

@@DoctorYogendra after testing that protocol I made a slight change, 15s max sprint followed immediately by 150s at or slightly below lactate threshold speed. Very low intensity wall to rest and repeat when HR reaches zone 1. This protocol ramps heart rate really fast and keeps it there for the entire 150s interval.

[@deonflynn4781]

That’s a loaded question Doc. As a coach, you also have to take in consideration the age of the athlete and the number of years that the athlete have been training. I want to put that out there because you can injure an athlete very quickly just by following your fantastic knowledge (the best I have seen by far 👍) around the different energy system. I have heard many (probably a 100 or more) talk about the work load but you were the first person to talk about the REST period -THANK YO. As former athlete and now coach I train to the REST period. I hear athletes (and coaches as well) say, todays training session will be a V02 max workout - 5 x 3:00 or 5 x 1km; well it may or may not be depending on your rest period. I loved the video!

[@jk0000079]

Well, I dont do running training these days, but for my "HIIT" indoor bike trainer sessions (simply to have the best use of minimal time investment) I am doing 12 intervals of: 1 minute "on" (@150% of my FTP) + 1 minute "off" (upper Z1/lower Z2; @55% of my FTP). After I lost of lot of fitness earlier this year (from around 310W FTP down to around 260W), due to a 2 months break form any kind of high intensity activity, this "protocol" helped me to get nearly back where I was before - in around 2 months time of 5-6 days/week of following this "protocol" I'm back at 295W (thus still some way to go, but its visible progress, so I am not complaining). I am not a physician, so I may very well be doing something inefficiently, thus inputs are welcome :)

[@jefejeffwell1113]

Wow, what an amazing explanation! Thanks for the lesson!

[@ako409]

Very good video for beginners 👍 My Vo2 Max is 65 at age 30

[@simonliebe7369]

Your vo2 max is.. -and??

[@dimitarangov8634]

Bravo , u are a machine .. mine is 32 and I'm trying to make it more

[@AdventureBon99]

Like to say thank you for such a clear well explained video.

[@alfahadali]

Thank you Dr for this interesting video. What is your opinion about 4x4 protocol? (4 min at zone 5 followed by 4 minutes of rest, repeated 4 times or until exhaustion).

[@DoctorYogendra]

I think this could be effective!

[@ziskablyat8451]

I train 10-12x 3min/1k 1min rest, 5x6min/2k 2min rest, and20-25x400m/1min all at lactate threshold. 1.5 -2.5 mol. Much like the best middle/long distance runners

[@timguerra6801]

Great video

[@KGBronx]

Great stuff! Love the science behind it all!

[@flex215]

Finally, the youtube algorithm has its act together. Also, Dr Yo's Amazon analogy reminded of an anime called "Cells at Work". I geek out to data of this sort. So I say, Dr Yo for President.

[@RosemaryR2728]

This video was so great! Thank you

[@DoctorYogendra]

Thank you! I am glad you found it informative!

[@ianmcdonald1066]

Thank you - sensible, succinct and informative information.One of the best videos I've seen ever on this subject

[@jaimehuert]

Great video, km doing double pooling my interval Is 3min zone 5, 1 min cold down. 10 times

[@chrisar2252]

I don't know if you are still following this, it would be interesting how long you typically do one of these sessions for. My approach, if I have had a long lay off, is to start with maybe 20 minutes of 40 second effort/ 80 second recover. Pace is, if I can manage it, what I could typically maintain for an hour in a continuous run. As I do more sessions I increase the overall time, and increase the amount of effort time (50/70, 60/60, 120/60 etc). Once reasonably fit I like to do this for at least 90 minutes, but preferably 2 hours. The pace drops slightly as total duration increases so as to not strain my body too much, but the effort time will typically be 5-10 minutes, recovery time will be a minute or less, but with occasional long breaks (drink, gels). I like to do this 3 times a month, and it works well for me. I have always assumed that this session, once I hit around 90 minutes, causes the release of erythropoietin due to sustain low oxygen level stress on the body. In turn the erythropoietin causes an increase in red blood cell count. It works well for me anyway.

[@kjartanottarsson3715]

Great video ! Loved the whole video including the first 09:50 min ;) As a beginner in running it helps me a lot understanding how and why things works, and som, lol of us needs to get the information in a form that is easy to understand! And that you ACED my friend :) Now i have subscribed, liked and slammed the bell and looking forward to your next video Yo :)

[@DoctorYogendra]

Thanks for the words of support and appreciating the first 9:50 🙂. I feel its important when someone understand the basics they are more empowered about their health and fitness!

[@michaellincoln2117]

Outstanding explanation.

[@tonylochner]

Well done 😊and thank you you added value 👏

[@omarlazo5191]

Awesome!

[@r.a.wskillsadventuresandbu5571]

Great video thank you i am going to try these workouts for my ultra training.

[@cheliospanama9786]

Great video 🙂

[@DoctorYogendra]

Glad you enjoyed

[@Kurio71]

I run an hour on the treadmill everyday. 30 minute warm up and 4 x 4 intervals.

[@yasminayas5672]

thank you!

[@User85306]

Honestly really good content 👌

[@mariososterneto1191]

Amazing content. Thank you

[@lilgalbi]

Awesome, thank you!

[@grecci]

Great content and production.

[@danielsousaborges7565]

Best video about VO2 max. Helped me a lot. Thank you! I would like to ask you a question, how many times a week should you do the training described in your protocols?

[@DoctorYogendra]

Thanks for the comment. So I am a big advocate of zone 2 training- the physiological adaptations esp fat utilization is key to any athlete. But Z2 training is not really for beginners because the beginners want those "gains" and want to see results. So for my beginners, I have them do more Z4/Z5 training- they want to sweat and burn those calories. Then Z2 training like weight training comes in- so I would say a 3 days of Z4/Z5 training and 2 days of Z2 training. Gives the athlete a nice mix of strength training mixed with core and conditioning exercises.

[@zrunner4311]

A great video 👍🏽

[@hjhgfdrtyj]

I recently doing 3mins work with 3mins rest interval for 6 to 8 times, and gradually decreases the resting time by week

[@cyclingloversjapan3615]

Thanks Doc! Amazing information!

[@csvegso]

what a great summary. amazing

[@TraumaER]

Great video! Actually makes sense if you think of the heart like a muscle.

[@blakegriffin7435]

.... it is a muscle?

[@jhonnysnd_cebu39]

It is a muscle

[@TraumaER]

@@jhonnysnd_cebu39 good. The past year, I've been able to climb my V02 max about 10 points. Trying to cross 50 sometime next year. How? Running like crazy. Ultra marathons. 5K is the bare minimum on my runs. 20 miles on bike. Over 600 miles this year already. Time to turn back the clock!

[@LeoShoSilva]

Except you don't want an enlarged heart

[@TraumaER]

@@LeoShoSilva My VO2 max is currently over 45. Only 5 to go. Just gave blood yesterday and my stats are near world class. Resting heart rate is in the low 40s and I am able to run faster and easier than ever before. It just takes time. Took me almost 2 years to go from low 30s to where I'm at now and I'm just getting started! Zero alcohol in over a year now!

[@EstherdeReuFitnessOfficial]

Great Video!

[@DoctorYogendra]

Thank you!

[@jack_makes92]

Great video, really helped break it down in simple terms. Thanks!

[@dr.mohamedaitnouh4501]

great Doctor ... I believe that lifting weight and hills workouts are forgotten here!

[@TheStrengthScholar]

Lifting weights is not a good tool to raise your Vo2 max. The only weight lifting exercises that can feasibly help improve your Vo2 max are high rep squats but you can only do so many leg days a week. If you disagree I would love to hear why you think lifting weights is even remotely comparable to more typical cardio for raising your Vo2 max

[@corbincarlson180]

awesome video. thank you!

[@1986svs05]

Everyone wants to be relentless in what they do.

[@joeonk]

If I had "Amazon" as my sponcer, my VO2 Max will hit 1000 😂

[@szeli33]

I have a question to you. Can i apply your protocol 1:1 (1 min max effort 1 min rest, repeat 5 times, repeat all till no energy) Can i apply this after a normal crossfit workout ?

[@haio6818]

Hey man thank you for the information

[@genova2006]

Great video👍🏼

[@lamasuryadas8409]

GreT video . Thank you

[@FLUKEMEDIA]

Such solid info. Thank you so much!

[@ricardosaosimao5970]

The traditional 4x4 is way too much for me. Could we start with a 4 min peak at the end of 25 min of ergometer/cycle?

[@gokuhansen6725]

The interval I use is 50-60-85 meters times 3 with a 1,2 km warm up run around 60-75% of my max pulse which is between 119-149 beats pr. minute. I am a 1st year sports science student at the University of Southern Denmark in Odense, so this presentation was really helpful.

[@petroffma]

0-9:50 basic and long-winded background. 9:50 and beyond description of training strategies. Summary- interval training!

[@DoctorYogendra]

I think it is very important for people starting out exercising and training to understand a brief background. I don't believe in talking about science without first discussing the basic concepts and building upon it.

[@joebloggs5318]

@@DoctorYogendra It's more important to get to the point talked about in your title.

[@DoctorYogendra]

@@joebloggs5318 - Understood. Well, you can always skip to the meat of the discussion then.

[@Optimizemore]

I think it was really good with the introduction. Maybe as an improvement you could have mentioned the two parts in the beginning and just give the time for when the second part starts. Either way, great work.

[@kjartanottarsson3715]

@@joebloggs5318 Maybe for you,, but not for me. Its so Awesome with today's tec that you can FF so easy,, so guess you'r not as smart as you would like others to think you are,,,?!!!

[@davefurst2197]

I’m wondering if speeding the recovery between intervals by using oxygen ~90% breathing through a mask, not cannules would be beneficial?

[@bigemont]

Good morning Dr. Yo. I'm 54 years old and will be 55 soon. I would like to know what would be the best workout to prepare me to take a CPAT exam ( Candidate Physical Agility Test ). This is a pre requirement test for fire fighters.

[@jjfc37]

Nice now I am using the 30:30 and also the 60:30

[@rentusky]

Any improvement after 10 months?

[@sfcforce]

We, here in the US Army, like to often incorporate 30/60's and 60/120's.

[@canningsimon]

The paradoxical protocols of endurance training. Great info and useful analogy however, for every piece of research on the benefits of HIIT, there is an opposing view on low hr training (which doesn't exclude HIIT, but promotes a higher ratio of the former). I would also query the ability of less trained individuals to hold a pace close to VO2 max for the suggested intervals. I tend to use a protocol that constantly varies the intensity and duration of the session, ensuring overload, leading to adaptation. To much HIIT could definitely produce negative results, if recovery is inadequate.

[@hjander]

Thx!

[@nikitaw1982]

Enjoying ur videos P.s.. what is the vo2max of the average sub 20minute 5k runner? Just want a number to work towards. Assault bike or rower is better for 5k runners??

[@marekkozub8957]

I exercise by riding a road bike. Problem is, that I live in hilly area and I can't really control my rest periods, because they depend on terrain I ride. I'm 62 years old and my VO2max in early spring was at 38 and now, during a summer has increased only to 40. I'm trying to raise to at least 41, but it's not that easy.

[@brent690]

One of our teammates is 80yrs old and love to climb

[@brent690]

Keep it up

[@danniseliger5172]

Watching this I am unsure if the work intervals during the vo2max protocol should be done all out or at the maximum speed I can maintain aerobically

[@MrRockrobstr]

I’m kind of freaked out thinking about all the tiny Amazon vans speeding through my veins.

[@phiil9393]

Hi, can't find the article in which billat talks about the protocols, can you please tell me the exact title? Thanks

[@brijnich]

thanks for the video, would you use these protocols on a road bike?

[@DoctorYogendra]

Absolutely. While running and cycling have been studied extensively in exercise physiology, with the advent of smartwatches and other devices, the ability to monitor and incorporate HR into any physical activity is possible.

[@brijnich]

@@DoctorYogendra great thanks for the reply. I've found the bike easier on my joints than running so will work these into my sessions.

[@aaron96797]

Thank you. Do you have a podcast??

[@lubosstromko2019]

Hi Dr. Yo. Thank you for a great video. I have two questions: 1, Would you recomend to do VO2max training and lactate treshold training together in one session? VO2max training first and then lactate treshold. The exhaustion would come during the lactate treshold training. 2, Are the workouts @ 60-70 % of HRmax supposed to be cardio oriented like running or cycling? I´m asking because I do calisthenics usually @ 80% of my HRmax. I understand this type of training stresses FT fibers - mostly the anaerobic ones. Besides it targets many more muscles groups than cardio. If I go down to 60-70% of HRmax during the calisthenics training (by increaseing rest periods) can this influence ST fibers - increase mitochondria etc. In theory it can because the lactate produced during the exercise is utilised in the heart and ST fibers. I´d like to know your opinion. Thank you. Ľuboš

[@peteben9635]

How many days per week is ideal for training the intervals, lactate training or training for mitochondrial density ?

[@jacobweaver6227]

For starters very informative video thank you. Have you done a comparison between more steady state style workouts. And the interval training you are suggesting. I do believe that road biking offers a form of interval training without their rigid structure.

[@paulshowers8688]

I’m a big fan of the First Furman methods. They have three runs a week w two sessions of cross training. I’m wondering if some aerobics daily would help my program. Not sure I’d follow daily workouts but I’m wondering too if two days off is less likely to help than three runs and cross training twice a week.

[@TheNosarajr]

76 years old, 20lbs. over weight, on the bike 1/2 hour at race speed, rest period 15 minutes, 1/2 hour easy ride home. Low carb diet, carb fuel pre work out.

[@siddislikesgoogle]

So, to go from sedentary and untrained to elite athlete with peak vo2 max takes around 2 years assuming linear progression of 3% every 9 weeks following billat classic. That should encourage many people!

[@cristobal.palmero4919]

Most people are lazy

[@gazalgh3986]

Thanks for the great video. Does this imply just to the high endurance exercises? Or can I increase my Lth even if I do weights training and sometimes do cardio for an hour?

[@DoctorYogendra]

Most of the studies have been done on high endurance exercises such as treadmill or cycling- the reason is it is easy to replicate and the learning curve is not that high compared to other activities to study. The point is that regardless of if you do running, lifting weights, battle ropes- the key is to get your heart rate up. If you are working on improving your lactate threshold, then working out in the zone 4 longer- such as a 2-4 minutes of lifting and then a 1 minute break can have the same effect as running. The difficult part of incorporating weight training into lactate threshold workouts is how much of weights do you want to use and for how long. You can do low weights, high reps for a long period of time. For example, 10lb dumbbell weights doing bicep curls for 3 minutes- its not easy because by middle of the second minute you are going to feel some intense burning! But thats the key to lactate threshold training- feel the burn, then get heart rate done for a minute, and then do your set to feel the burn again. This allows the body the ability to start dealing with lactic acid in the bloodstream yet gives it enough time to recover to develop those physiological adaptations! I also find battleropes and kettlebell exercises are much more fun and works out your VO2 Max and LT just as well as cardio on a treadmill or stationary bike! Thank you for the question!

[@gazalgh3986]

@@DoctorYogendra thank you a lot for this great explanation

[@DoctorYogendra]

kzbin.info/www/bejne/nqWYmXRjg5J5qqM I posted a new video to maybe help you with your workouts

[@Sprint4serbia]

So was I kind of naturally doing this with jump roping 2 mins, 45 second rest, 2 mins, etc etc?

[@HeavenestStCyr]

Thank you for the info. How many times a week should we try these HIIT workouts?

[@iangledhill7406]

Most experts say 2 times a week is the correct amount along with zone 2 work.

[@HeavenestStCyr]

@@iangledhill7406 Thx

[@ccamire]

very good video and just subscribed. if lactic acid is more pronounced for people with high glucose consumption, how about people like me who consume more fats than glucose for exercise. I consume

[@DoctorYogendra]

Thanks for the comment and great question. I would believe that is the case because by efficiently utilizing fat as a substrate, your body is getting its energy from a very rich source (fats). Some research has shown you have about 30,000-35,000 calories of fat versus just 2000 calories of carbohydrates in your body. Lactic acid is formed when your body starts utilizing carbohydrates as a substrate but the lack of oxygen will shift away from the Krebs cycle to the lactic acid formation.

[@_Trail_Wolf_]

when increasing the speed how much increase each minute i currently increase 1/2 kmph each time and manage 17 minutes and a speed of 17.5 kmph

[@gerrysecure5874]

The 1min/1min intervals are similar to the 60s/75s intervals proposed by Jonathan Little. But there are many variations. I often go with Seiler's 4x8min Intervals @90%VO2 max which have shown better than 4x4min or 4x16min. According to Seiler its not the Intensity alone, it is time at intensity, and slowing down by 10% allows to double the time near VO2max which is beneficial. So long story short, there is no magic interval protocol. Varying protocols from time to time avoids plateauing.

[@cristobal.palmero4919]

90%VO2max = 80%HRmax?

[@gerrysecure5874]

@@cristobal.palmero4919 Normally not. In most cases 90% HRmax matches 90% VO2max. At least in my case it does. There are individual exceptions. The simplest way is to do a all out ramp test (20W/min) and make a graph of HR vs Power. Max power matches VO2max. Then take 90% of it and look where your HR is. Thats the target for the end of the first interval. It takes 2-3min to get HR near target. Many people have a straight HR line like I do, others have a deflection around threshold. But it gets more complicated. As an example my end HR in each interval is about 2-3bpm higher than the previous. So I typically reach 90%, 92%, 94%, 96% when I do intervals at constant power. The intervals are hard but doable, the 2nd goes best the 3rd is psychologically the hardest and the last one makes you happy to go home 🥵

[@cristobal.palmero4919]

@@gerrysecure5874 Have you tested your LT?

[@cristobal.palmero4919]

Wouldn't that last run be a tempo run? Running at 85% HRmax. I could do 4 x 16min at 80% VO2 max

[@cristobal.palmero4919]

I found this 90-95% VO2 max corresponds to 95-97% HR max. 85% VO2 max corresponds to 92% HR max

[@a48717]

Question: When i learned about the energy system in school. I somehow didn’t ask but I always wondered if the anaerobic and aerobic system is independent for different muscles, meaning would the specific muscle training transfer to non specific muscles that has not gotten any anaerobic exercise? I’m trying to get in to running, swimming and cycling again and I’m super fit inside the gym and have very intense workouts and my heart rate barely touches my threshold with a max HR of 160-180 and a average HR of 130. I have do insane amount of reps and work way to many muscles at the same time to get my HR to 160+. When I train with other people that has a more of a normal intensity I usually won’t surpass 150 in HR even if I’m lifting heavy and 12 reps. But when I am running I have a ridiculous high HR of 150-160 when I’m running my natural pace. Around 6:30-5:30 (Km). I have done a lot of low HR training and I’m seeing better results. But does this mean that my aerobic and anaerobic training on upper body workouts won’t increase my threshold on running or cycling?