The "Sugar Kane" Workout: Build Your VO2 Max | Dr. Andrew Huberman

[@michaeljosephlee]

1a. 2 min for maximum distance 1b. 2 min rest 2a. Distance from 1a. in minimum time 2b. 2 min rest 3a. Time from 2a. for maximum distance (aim for >= distance from 1a.) 3b. Cooldown (optional but recommended)

[@Yesyes-123]

So in 3a you have to beat your time from 2a as you are running the same distance, if you >= your distance from 1a, you will subsequently beat your time from 2a?

[@michaeljosephlee]

@@Yesyes-123 The duration of 3a = the time from 2a (you don't have to beat it), and you go for the maximum distance in that time. The distance from 1a is just a mental goal to aim for.

[@dm_podcast_takeways]

Summary: Andrew Huberman introduces the "Sugar Kane," a high-intensity cardio protocol designed for cardiovascular improvement and overall fitness. The protocol involves three rounds after a brief warmup, focusing on a movement that can be performed at high intensity without risking injury. In round one, participants aim to cover the maximum distance possible in two minutes, followed by a two-minute rest. In round two, they cover the same distance but at their own pace, marking the time taken. Another two-minute rest follows. In round three, participants go all out again for the same duration as round two, aiming to match or exceed the distance covered in round one. Huberman suggests incorporating the Sugar Kane once every two to four weeks, replacing regular high-intensity interval training sessions. The protocol provides intense cardiovascular benefits, gamifies the workout by competing against oneself, and helps improve VO2 max, correlating with various health-related metrics. The gamification aspect adds a fun element to the challenging workout.

[@3IN1SDG]

The distance in round 1 and 2 are the same so why is round 1 emphasized? Basically, round 3 is the same as round 2 if you match the distance.

[@svcp_]

Correction: round 3 is the same duration as round 1, not round 2

[@3IN1SDG]

​@@svcp_That's not what was said in the video. The whole explanation is silly if you're really paying attention. Basically do 3 rounds of 2 minute intervals with 2 minutes rest in between. That's essentially what he's saying. And what your saying is just to repeat round one again because the duration and distance of round one is the same as round 3.

[@nategaluza6700]

Thanks. I hate listening to his stuff, takes forever, reading is so much faster! Much appreciated

[@dm_podcast_takeways]

@@nategaluza6700 You are welcome

[@ReflectionOcean]

Incorporate the Sugar Kane protocol sparingly, ideally once every two to four weeks, to enhance cardiovascular output 0:20 Select an exercise for high-intensity intervals that you can perform safely and vigorously 0:36 Warm up for three to five minutes with light activity to prepare your body for high-intensity work 1:20 Execute round one by covering as much distance as possible in two minutes and record that distance 1:39 Perform round two by completing the same distance as round one at maximum effort, regardless of the time it takes, and note the duration 2:28 Aim to match or exceed round one's distance in round three during the time it took to complete round two 3:32 Ensure a dedicated cool-down after completing the rounds to aid recovery 4:02 Utilize the Sugar Kane to improve metrics related to healthspan, performance, and lifespan by gamifying and intensifying your workouts 4:23

[@WideAwakeHuman]

Thanks

[@diktromdefilm]

I think this really needs more than a brief 5 min warmup. That will get you an injury if you really go allout! 15-20 minutes of proper warmup (cardio, dynamic stretches, some bodyweight core and glute activation) will give you much better results and no lulled muscles;)

[@Showmetheevidence-]

I agree, but more serious athletes will know this.

[@Beardyoldsalt]

Some need more than others.

[@boblatkey7160]

Mmmmeeeeeeee

[@reieli87]

1:20 Sugar Kane Structure explanation Jump rope example (don't for get to warm up/cooldown) Jump rope idea: 3 rounds/2min 2min recovery 1st Round Jump rope 2min Skip as fast as possible (count max skips) - Rest 2min (note down skips) 2nd Round Jump Rope 2min match count of skip of Round 1 or aim for more - Rest 2min (note down skips) 3rd Round All out 2min jump rope Mini Goals: 1) match skip count of round 2 or more 2) match skip count of round 1 3) complete 2min OR (with warm up rounds) Round 1 (WP) complete 2min (steady) Round 2 (WP) Match Skips of 1 round or more (light increase of speed) Round 3 attempt to beat your pervious (75% effort or 100%) (100% effort) 2min Round 4 and 5 Cooldown (optional) Round 6 chill skips Lets Go 💪 just an idea I wanted to share

[@WhydoIsuddenlyhaveahandle]

For those whose joints can't handle hard running or cycling (like me), try the elliptical! My best fitness test at work (which 60% is sprint run) by a large margin was when I used an elliptical almost exclusively for 6 months doing non stop interval training. Even now when triathlon training, I add one elliptical v02 max workout a week.and it skyrockets my progress on the run and bike. Good luck!

[@anishnehete]

good advice

[@Me-lj1rk]

This protocol perhaps, a variation of, "Anaerobic Capacity" training (we used this in the 1980s and still use those principles). There are specific work/rest ratios and dosage (total volume of training at those intensities from 4 to 10 minutes}. The volume is "periodized" over a training phase. The principle of individualization "requires" progression the volume, intensity and frequency. And importantly, the work rest ratios are 1:3. For example, 2 minute intervals would have 6 minutes of rest. We used duration from 15 seconds to 2 minutes frequently, as far back as the 1990's using this protocol.

[@Me-lj1rk]

I must say having 37 "likes" is quite nice! My last book (4th) published by Human Kinetics "Triathletes in Motion" details the specific physiological work/rest and dose of 6 levels of training. This is NOT a promotion to be sure, but simply, a reference of the very same guidelines used in my first book in 1996 (Endurance Athletes Edge with Human Kinetics. Thanks you too "Dr. Andrew". Always interesting, thoughtful information.

[@coachdebbiepotts]

I hear you!

[@darrencoles926]

Edit your post to include the title of your book 👍

[@CraigCardon-b2p]

I’ve been training with Kenny Kane, creator of the Sugar Kane, for about 5 years, and every time he programs this I cry just a little. BTW, great piece with running, but particularly brutal on a rower.

[@viktoriamac6356]

I will try it on a rower.

[@kelgbrown007]

Even more brutal on the air bike

[@cuongo9296]

Summary: Warm up ( 3 - 5 minutes ) : Get your core body temperature up so that you are prepared : Jogging, jumping jack, skipping ropes or whatever..... Round 1 ( 2 minutes ): Go all-out, as fast and as far as you can. Note down the distance. 2 minutes resting. Round 2 : Cover the same distance of round 1, as fast as you can. Note down the time you need to do it. 2 minutes resting. Round 3 ( time = time of round 2 ): Go all-out, try to get as far as you can as round 1 or even more. Dedicated cool down after that ( walking slowly until your breathing recover instead of flopping onto the bench or the floor ) Also, do it once every two to four weeks for maximum safety and efficiency.

[@Michael-hd2gq]

wrong, you wrote 3 times the exact same thing, the exercise is this: example 1. reach the max distance in 2 minutes just running (is not about running full speed) 2. reach the same distance in the minimun time (this is running full speed cause clearly u need to beat the same distance in less than 2 min)) 3 take the time from 2 round and reach the max distance (this is not full speed) is not about going all out, is setting objective, getting to know your body and keep different pace and different heartrate

[@Certified890]

Why not do it as a regular routine workout?

[@stopthefomo]

I prefer the Norwegian method to increase VO2Max which is 4 minutes on/off with less numbers to remember but it takes longer as it requires more zone 2 yet reduces wear and tear

[@centralparkjoe1290]

I’ve been doing this protocol twice a week with burpees. I’m on week two of an eight week experiment 🤙

[@tylerbruce5731]

To improve VO2 Max you need to be hitting 21-24 mins om your VO2 Max zone (more accurate to use power as a measure). This protocol seems highly inefficient. Norwegians much more "clinical" and to the science.

[@Desperate.Daniel.24-7]

Sounds Brutally fun 😅 Adding this as a benchmark test/sprint session once a week. Protocol "Sugar Kane" (named after Kenny Kane) Warmup Round 1: Run the max distance (D) you can in 2 minutes 2 mins rest Round 2: Run that D in as little time (T) as possible 2 mins rest Round 3: Run as far as possible for T time Cooldown

[@PedroHama666]

thanks for sharing! another great one is on the concept 2 rower… it is the installed protocoll 9 intervals of 1:40 on 20s off till round 5 (2min rest) and again 1:40 on 20s off till 9th round is completed. very bad one 🤣👏🏼

[@epm1995]

ROUND 1 - Max intensity for 2m Rest 2m ROUND 2 - Same distance as round 1 Rest 2m ROUND 3 - Max intensity, all out for the same duration as Round 1

[@kurtgellert9166]

I typically do a 4 x 4 HIIT 1 or 2 times per week - 4 minutes on at 90%+ max HR, 3-4 minutes off/rest, then repeat four times. Going to try this and see how it works. Great time saver :)

[@thefootballpunnedit]

Peter Attia recommends this the swiss method

[@crashy5100]

i do this too. Today i added a fifth interval with 3 minutes. This kind of training is so brutal :D @@thefootballpunnedit

[@bennyboybrodrickson]

Hey Kurt - have you tried this workout yet? If so, what activity did you use and how did you find it?

[@kurtgellert9166]

@@bennyboybrodrickson - I finally tried this workout last night. It was crazy difficult. Great changeup to my current plan. Use this on an exercise bike. I was able to maintain a similar distance across the three legs so I wasn't far off on the times. Looking back I probably could've done more on the first leg and I'll adjust the next time. When done I was wiped and my lungs were on fire.

[@saltwatergallery2005]

It’s nice to hear someone enunciate the t in the middle of the word “important.” 👍😁

[@BallietBran]

Thank you Andrew 😊 ❤

[@neildoering7969]

I think 2 minutes can be kind of tricky for some people especially those that are inclined to Anaerobic engines. I think if you are truly trying to hit the target of VO2 Max I think a 3 minute interval with at least 5 minutes of rest in between each interval would be good. You don't want to stress anaerobic system too much as this is a different energy source pathway. However, I will caveat with that it might be dependent on the exercise of choice as well. I am coming from the cycling perspective and most VO2 Max testing requirements start at 3 minutes and go up to 6 minutes.

[@tylerbruce5731]

You dont want to go into anaerobic otherwise you are not doing VO2 Max.

[@Yarradras]

As fast as you can, all out and HIIT by definition is anaerobic though. No way your body can produce the energy required for 85-100% heart rate effort just with the aerobic pathway. Very well trained individuals will be able to have a higher percentage supported with their aerobic system, but even they will not be able to do it solely.

[@codyheiner3636]

Love this, sounds simple and absolutely brutal

[@Taureanfitness]

I cant run anymore due to pain in my knees when i run so id hit the eliptical & do a steady state warm up for 10 min then do 2min full plast & 1-2 min rest for almost an hour multiple times per week. I was insanely fit! ** note im not currently doing this

[@isobel64]

why did you stop

[@alecaquino7438]

Very granulated with specific goal setting and time-bounded at the same time. You got me to subscribe in one vid. Keep it up! 💪

[@Natedawgw]

Just tested my VO2 max at the dr. It was considered low. Going to give this method a try for a few months and retest.

[@antoniosianez2970]

I’ll stick with my one minute on one minute off. It’s been helping out so much.

[@HORNGEN4]

​​@@mpdeviney**only** 30 seconds at a time? 30 seconds is a massive leap in intensity if you're going all out. How about 10 seconds every other workout? When I haven't been training I start at 10 seconds working up by 5 seconds every other workout until it's 1:1 work/rest at 30 seconds...only then working up to the next 30 second block. That way the focus stays on good form, consistent tempo, while keeping the intensity manageable enough to remain consistent and build on it. Not to mention avoiding injuries.

[@antoniosianez2970]

@@mpdeviney thank you! I’ll Forsure be giving this a try.

[@babyt663]

@@HORNGEN4 who's gonna carry the boats and logs?!

[@HORNGEN4]

@@babyt663 missing the reference

[@ArnavChaudhary-yq6vq]

@@HORNGEN4david goggins

[@vinhsanity]

I do something like this for my cross country athletes, except they run a 1600m as fast as possible - Target time on their 1600m is one-third of their 5k time or better. They get 2 minutes of rest after each round. They run 1200m but try to beat the average 400m splits of the 1600m. Then, 800m trying to beat the avg splits of the 1200m, then last round is 400m sprint.

[@coachdebbiepotts]

I think wearing a heart rate chest strap is ideal for this type of interval training as you are hitting ZONE 4 interval but be sure to recover properly into ZONE 1 before you start the next set. Ideally get a metabolic test first to know your current heart rate zones and VO2 Max so you have baseline - if you are on a mission to improve your VO2 Max level. Or just go by RPE but be sure to recover long enough to make it work.

[@stevefowler2112]

When I was in Recon in the Marines in the mid 70's we had a routine we used to do on the beach that was called The Lake (I assume at some point it had started on a lake? But no one seemed to know). I still use it to this day behind my beachfront condo, though not at the same # of reps and # of cycles. The great thing is that it is scalable from me now being 68 yo and not crazy fit all the way up to SpecOps level for 20/30 year olds. There are two versions, the Swim version and the uphill Sprint version. Of the two the Sprint version is tougher and presents less recovery when compared to the cool Water version. Just substitute a 40/50/60 yd uphill sprint from the shoreline to the edge of a dune, with slow walk back to the water's edge as your recovery period. Assuming you are warmed up, and all exercises done at water's edge with no rest outside of the swim back in and the walk back, here is The Recon Swim Cycle: 50 pushups, 50 bends and thrusts, 100 mountain climbers, 50 Burpees, swim out past the breakers and then a relaxing swim in. That is one cycle. Our standard was 7 cycles but we once did 11. We'd typically do a slow swim to cool the body when finished and then go climb some ropes and finish up with a 4 to 8 mile run on the beach. Today at my age, I will limit the reps between 10 and 50 and the cycles to 1 or 2 or 3. But as i said you can adjust reps (by exercise) and cycles to what is hard but doable. The cool down swim coming in really helps with inflammation and getting the heart rate under control and as I mentioned above the uphill Sprint version is more taxing, but Uphill Sprints do so much good it's nice to do that version also.

[@sandraredmond4812]

The concept 2 ski erg works great for HIIT

[@chadfrantz3294]

Did this workout now ..love it

[@TravisHewett-ff5lf]

I naturally do that whenever I am running on a treadmill, but the timelines are generally lower for recovery more like one minute.

[@doddgarger6806]

Max Payne

[@Antwon.B.Jameson.the17th]

VO2 Max workout A.H./ The Sugar Kane 3-5 minutes of lighter Warm up Select workout movement best for you Rnd 1.) 2 minutes of as far and as fast as you can go for that period of time Without necessarily going as full blown as you possibly can but rather as far as you can go without blowing yourself out entirely Mark down distance Rest 2 minutes Rnd 2.) Repeat same distance, however long it takes you, mark how long it took you Not necessarily same intensity as round 1 Rest 2 minutes Rnd 3.) Now Go as hard as possible to reach same time frame limit as round 2 took and same goal of distance as 1 and 2 Walk it off and recover breathing instead of flopping to the ground first

[@pranavparanjpe7418]

Why is this method better than other methods to improve VO2 max? Like what specifically happens to the body differently as compared to other methods?

[@maxivy]

good luck getting a reply

[@tylerbruce5731]

It isnt. Its highly inefficient it seems. No pro Tour de France rider would train their VO2 Max with this type of protocol. A VO2 Max interval session will be something like 3 min @ VO2 Max power zone for 7 intervals. You need about 21-24 mins/total per session at VO2 Max zone. Sugar Kane will likely bring up your VO2 Max but more as a byproduct of intense work and not specific targeting. Cardio-respiratory fitness and specifically VO2 max (oxygen consumption efficiency) is much more that just "exercising your heart". You are trying to induce changes at the mitochondrial level. You are trying to not be under and not go over this specific zone.

[@yitziyyb]

Would love to here the Doc discuss Mike Mentzer

[@arosario80]

Andrew, whats your opinion on doing a cold plunge after this session of exercise? Would Kettlebell Swings be something that would work as an exercise.

[@jandp1997]

what should you do in the rest period? where should you aim for your heart rate zone?

[@sharknadofartquake2449]

Making sure you consume the same amount of carbs(or any energy giving nutrient if there are others) beforehand every time right?! My 5 foot 7 inch 48-year-old 125-ish pound azz runs up and down his hallway that is like 25 feet long for 4 minutes then rest 3 minutes then run like a bat out of hell again for 4 minutes in same hallway. A few weeks ago I did 37 roundtrips(starting point to end and back to starting point being 1)in first four and like 36 roundtrips in the 2nd. Today like 10 minutes ago I did 39 roundtrips BOTH times. I never warm up. I feel good now. Why warm up?! Not intense enough?! When I had a working chest strap heart rate monitor 2 years ago I got my Max heart rate to 192 but then again I just stopped running not because I had to(so wasn't my max) because I wasn't feeling nauseas or unable to move( I should just mention nausea because that would come first, right?) but because I was alone in my house and of course if I needed medical emergency attention I might not be able to call 911(I didn't have phone in pocket). Today same as a few weeks ago I'm sure it got up to at least 180. Not intense enough?! Did my VO2 Max go up since a few weeks ago?! Shit I would go outside so I don't have to take the time to turn around at end of hallway but my qraka azz burns easily. Maybe I'll go out at twilight so my glasses wearing azz can still kind of see lol. Who the fook runs 800 meters in just 2 minutes besides Usain Bolt?! I'm gonna try to play my trombone loud enough to elevate my heart rate to at least 180 beats per minute to get fit playing music lol frick you guys.

[@scotniver7180]

3-4 rounds muay thai.. in front of an aggressive trainer. The more I am consistent, the better/ easier it gets. That equates.. I am gaining vo2 max. More fun , plus you're learning defense.

[@Andrew1454]

I have a V02 Max of 61 currently I run about 40KM a week uphill, In the snow (I'm from Canada) Say what your V02 Max is Huberman.

[@Abdu-gb6qy]

How you measure your V02 Max, any specific device?

[@mmd2035]

He just compares it to other people 's😂​@@Abdu-gb6qy

[@brendennimmonsjr.6692]

Last statement: Truly diabolical.

[@charlesdonly776]

3x with equal rest has been around for decades. I have been doing mile repeats for 30 years… warmup 1 mile as fast as possible 5 minute rest repeat. I actually run faster on the 2nd and 3 d round because you get more efficient and that overcomes energy loss. 2 minutes seems way too short for vo2 increase. Basically that is just adrenaline + 30 seconds. You need hour hear rate at near max for 4-6 minutes each round.

[@mybusiness451]

"You're not going to go all out sprint until the final round. Okay round one go as fast as you can". ...umm what

[@cloudybrains]

As fast as you can for 2 minutes. You can't sprint for 2 minutes straight, it's not anatomically possible.

[@codeferrari]

Gotta get your brain cells gains up my man

[@JoseFernandez-gi7cv]

Thank you Dr. Hibernan. Is it all right to treat the rounds as negative splits? I had runners do something similar when I coached track and field.

[@pedrosp1985]

There’s a slight difference between 90 and 95% on high intensity that’s I think that what he means

[@windar2390]

I dont like this variation: If I know I have to go the same distance, I might subconsciously hold back in the first run. Also, 2min or 2.5min doesnt really matter. Just pick one. I prefer my HIT schmea: Day1: 3x1min Day3: 2x4min Day5: 1x30min Day8 = Day1 Its important to pick an intensity, that you can hold for the entire time, but after the time is over, you arent able to go much further.

[@lionheart93]

u can do this with weights as well on compound movements or super triple sets

[@jongreenepwns]

I love how the baseline assumption is that most people will need more time for round 2, but then the assumption for round 3 is that you might be able to beat what you just did in round 2.

[@seehazy]

Yeah... the concept behind round 3 is confusing to me. Assuming I understand correctly, here's round 3 re-worded: "Try to beat your time from round 2 at the same distance. If successful, continue until time from round 2 has been met." Now re-worded assuming you will NOT run faster in round 3: "Repeat round 2."

[@parisaparis6229]

I do 4x4 HIIT twice per week on my elliptical and I do zone 2 outdoors or on treadmill when it’s -35 😂 and I do strength training with dumbbells and body weight exercises for 20 minutes every day 🙌

[@joeg7937]

Doing this with Bicep curls... standing on business

[@MarkHorningJazzer]

I worked with a guy in 2010 who had worked at the Olympic training center in CO Springs and he had me doing this type of stuff... definitely not new...

[@OdinStan]

You say not all out sprint except on the last round But then when you start describing the protocol- you say Round one - the maximum distance you can go can go in 2 mins Rest 2 mins Round two,- the quickest time you can complete the same distance as round one Rest 2mins Round three - repeat round 2 but if your beat your time, you keep going until you complete the same time as round 2 Not going to lie - they all sound ALL OUT to me. Am I missing something?

[@pedro.almeida]

1st round is not all out, it’s a max 2 minutes effort. If you would go all out, then you would start to slow down too much after let’s say 30 seconds and in the end would run less distance than a well paced 2 minutes effort.

[@pedro.almeida]

2nd round it’s doing a race for the distance you set in 1st round. Again not all out, otherwise you would die even faster because you are more tired and not make a good time (similar to how guys blow a marathon by running the first half too fast).

[@OdinStan]

@@pedro.almeida thanks. Sounds like I just miss understood what he meant by ‘all out’.

[@pedro.almeida]

@@OdinStan I also thought he wasn’t that clear, too convoluted for what is a relatively straightforward workout.

[@OdinStan]

@@pedro.almeida 2mins and trying for max distance - I’d consider that ‘all out’ Round 2 - trying to cover the same distance in round 1 in your best time - again, I’d say that’s all out Round 3 - if I ‘go all out’ - aka flying and dying - no way I’ll be able to beat my round 2 score - as you said, you will hit the wall long before the end This would have been best described as try to beat your round 2 distance.

[@timsimon8995]

Do a proper running warm up like an elite runner would do. Jog 10 to 15 mins easy. Then spend 5 mins with stretches. 5 mins drills then 4 or 5 80m to 100m strides, walking back recovery. Start easy, get faster each rep until the last one is pretty much all out. Rest a few mins then begin the intervals. Jumping jacks for a few minutes wont cut it.

[@memastarful]

My favorite drink growing up in a Cuban family is called: Guadapo...it's freshly squeezed by crushing machine pure raw sugar cane in crushed ice. It's so sweet and refreshing on a hot Miami day. 🥤

[@pranabsharma3898]

Same in India

[@doddgarger6806]

Have done the Omara methodology where I go 15 sec maxxxxxxxx effort sprints and air bike about 12 reps.... Usually a 75yd sprint and probably faster than 15 seconds I don't time those but on the air bike I do 15 second blasts reaching 1400w peaks If you think I sound like a slacker just try it lol And between the air bike blasts I do a fast jump rope 100 reps just to maximize the burn it is quite the cardio workout it's all about your effort level though

[@liberationfitness4009]

So many of these protocols are already a part of good CrossFit programming. Funny how all the science points to constantly varied, functional movements done at high intensity that is relative to the individual but as soon as you call it CrossFit, it gets dismissed. (For the casuals in here, we aren’t talking about the sport or kipping. We’re talking about an exercise protocol that gets results)

[@armandolujan3361]

Finally the comment I was looking for. This came full circle for CrossFit. Also Kane, Galpin and many others are OG CrossFit guys. But you’re right, don’t call it that. Let’s do Fran and call it something else.

[@lisaaguilar6158]

I'm a 60 year old female and need to improve my VO2 max. I try to stay active, mostly brisk walking and yoga. I think if I tried to do high intensity for 2 minutes, my heart rate would go through the roof! Is this safe? Suggestions??

[@davewarfel1]

Does your roof have a skylight you can open? 😂 kidding I wouldn't start at 2 minutes. Try doing high intensity work for 20 seconds. Gradually work your way up by 5-10 seconds every 2nd or 3rd workout.

[@omar53412]

What are your thoughts on Tabata? One of my fire fighter instructors showed us that Tabata can also help strengthen your VO2 max so that firefighters take up less oxygen in there SCBA(self contained breathing apparatus). The caveat is in an all out effort, it’s 20 seconds of burpees then 10 seconds of rest. 20 seconds of mountain climbers then 10 seconds of rest. 20 seconds of high knees and so on a so with jump knee tucks. 3 to 5 rounds total. Is it equally as good as you said for sprinting a certain amount of distance compared to Tabata? Or is one better than the other?

[@SettleNow]

VO2max is a measure of how much oxygen one can consume in a given time (measured in proportion to bodyweight. Higher VO2max represents the ability to consume MORE oxygen. But since we (volunteer ff here) are on air and not being supplied oxygen other than through ordinary air, the ability to use more of the oxygen in each breath of air allows us to do more work. I find I manage consumption best with long breaths, trying to pause briefly when my lungs are full, and by staying as calm as possible. Tabatas do seem to impact both aerobic and anaerobic fitness when done right. I wouldn't do them every day, but as part of the mix they are great. To be effective the hard 20s have to be hard.

[@texaspete7748]

@@SettleNowyep Tabata is super tough if done right, way too much for most people. It was originally developed for pro speed skaters I think If you go all out for 20 seconds - a genuine all out at 100%, then 10 seconds recovery won’t get you anywhere near recovered for the next 20 second burst. By the third interval you are just going through the motions as you have redlined and just can’t give any intensity at all Most people I’ve seen just do 20/10 but the 20 on is at 50%! Thats why in better protocols, like the one described here, the rest periods are longer so you can match the intensity in the next interval.

[@SettleNow]

@@texaspete7748I agree that most people struggle to perform tabatas as intended. I suspect the incomplete recovery is a big part of why such short intervals can increase aerobic capacity. I wouldn’t say the 3x2:00ish workout described in the video is “better” than tabatas. I think they each have advantages. If someone told me they were only going to do one style of workout three times a week and these two were the choices and the goal was stamina in firefighting while on air, the I’d pick the 3x2:00ish. But I wouldn’t be against a tabata session once a week if we aren’t artificially restricted from mixing.

[@Snskch3]

Yes. Do Tabatas. Vary what you do and do it with high intensity. It is basically interval training. Also do longer cardio like zone 2 for a good base of cardio. Lift weights as well. More muscular endurance is better than bigger strength output. I’m a firefighter as well btw.

[@omar53412]

@@Snskch3 thank you for your comment. I’m on my EMT course at the moment and this video and these comments are helping me shape the foundation of my workout regime. I plan to be in Rio Hondos fire academy this year so I have to be ready.

[@mattybrews]

Who else came here expecting a dope workout routine to pair with their favorite Sonic Youth song?

[@Markus-fw4px]

I'm just starting with my VO2-training, but I'm terribly bad at anything that's endurance related. Which routine/protocol would you guys recommend? I have a indoor bike and a treadmill. Thanks.

[@RedGoobler]

4x4 running

[@jimsonjohnson3761]

80-20, 80-20, 80-20. That's what you need for endurance. There's no getting around endurance. It's time at zone 2.

[@jimsonjohnson3761]

Do a FTP test. If you bike has a power output. 20 minutes as high of an output you can do. That's what you base your zones on. HR is possible to use too.

[@Jiggy609]

@@RedGooblerwhich is?

[@I_Am_Him_88]

Great tool to the belt …personally I like the Norwegian better . 45-1hr of zone 2 or closest to it and end with 30 on 30 off for 5 on cycles max effort

[@cyberfunk3793]

Unless one is some competitng athlete I see no point in the extra complication of recording distances. Just do the intervals as measured by time as always. What would be interesting is to really know what length of time is optimal. In one analysis I saw time spans compared and even 10-30 second intervals was enough and longer intervals didn't produce any superior vo2 max gains but this might have been in sedentary non trained individuals.

[@michaelobregon9936]

Question: hypothetically if you did do this routine every day, would it either degrade your endurance or help it?

[@ryanmccormick]

Dang our HITT studio has do this EVERY CLASS

[@piydix]

Can this be done in addition by someone who doesn’t do HIIT normal but only regular weight training? Also should it have a day of its own?

[@doddgarger6806]

I just do 10 sets of 15 seconds on the air bike max effort OMG with fast jump rope in between and it's killer for an old guy

[@Snskch3]

Sounds like normal interval training. I like it

[@scottkidd1969]

Excellent going to give this one a go.

[@travisderuiter7999]

Sounds like myo rep matching in cardio terms.

[@mebunzing]

Pffff. Generally I really like Dr. Huberman, but this is a bit complex for static bikes. I stick to the (thanks Dr. Seiler) by the 4*4 HIIT intervals at same wattage each for VO2max trainings

[@rider65]

😮👍omfg...indeed, the kane method is much tougher than typical hiit's 30 to 60 seconds

[@3IN1SDG]

So basically the distance doesnt change because the distance of round 1 and 2 will always remain the same and the distance for round 3 should be the same as round 1 which is the same as round 2. Why not just say that the distance for round 3 is the same as rounds 1AND 2. Also, round 3 is basically copying round 2 because the distance is the same and the duration should be the same unless you run faster.

[@3IN1SDG]

​@@Rank-hc3koIt hurt to write!

[@rhshrimpton]

For a second, I thought "Sugar Kane" referred to Marilyn Monroe's character in Some Like It Hot. THAT workout would require vodka and a ukulele! 🤣🤣

[@kylelourenzo9848]

As an athlete should I just do it once or multiple sets ?

[@viktoriamac6356]

I did not understand "rest" between sets. Do I need to stop completely or just reduce the intensity? Many thanks. 😊

[@timsimon8995]

If running do a walk or slow jog. If on a bike, just roll the legs slowly, in a rower rest then row slowly. Once you get your breath back keep moving a bit

[@AsproPower]

Is it possible to replace the "distance" element by "repetions" if performed with kettlebells ?

[@jayescapeplan]

I want to try with some heavy 2H swings

[@narniadan]

Huberman Marketing

[@TheChickenWhispererP]

Could that be jump roping?

[@imgamernerd1643]

Awesome info, Andrew 🎉❤

[@NeverMindJeff]

I’m curious about how this is would get significantly different results from something like a “Sprint 8” (8 rounds of 30sec sprint then 90sec rest). This protocol seems like a “Sprint 3”, less sets of longer duration.

[@will1964]

Andrew. Check out the Bronco. Used globally by International Rugby teams in Union and League for a gauge of fitness. Run out 60 and back Run out 40 and back Run out 20 and back That’s one round Do that for 5 rounds no breaks and your total times is the score . Do that monthly as a gauge of fitness. It’s short enough to go hard but long enough to be a killer . It’s horrible that why it’s used by All Blacks, Ireland, South Africa. All black Beauden Barret times is 4m 12sec a world record at the time.

[@moemeditshekedi9274]

What I don't understand is why cross country skiers have the highest recoreded VO2 maxes, for one swimming and running seem to be more intense and have much much higher selection pool population wise... And that's for pure endurance... But even for fast twitch people who are able to play tennis or wing positions in football(soccer) where you have to sprint and forward and back interchably for a long time, thus the oxygen debt does should actually make the slow jogging in between much harder but when we are fit enough we can do this almost indefinitely... So for me it's hard to understand because it does say VO2 max... It does say Maximum not sustained so marathon runners and long distance skeirs really should count for much less....

[@lovitafernandes5200]

Does skipping rope count for the Sugar Kane method?

[@Spudsmachenzie1]

This workout should be called introduction to interval training

[@emanueljcruz]

Just run 800 meter repeats with 4-5 minute rest in between 4 - 6 times depending on ability

[@valger3636]

Round one: 2 min as far as it gets. 600 m in 2 min Round two: as far as in round 1 in less as possible time. 600 m in 2:30 min Round three: the same time like in Round 2 or less but the distance in Round 1: 600m in 2:30 or less How can Round 3 be more difficult like Round 2: doesntmake Sense to me

[@Chongolicious]

Because in round 3 you keep going for the entire time (2:30). Once you hit the distance (600m) you use whatever time you have left to go further

[@lahirichavali]

That's almost 15-20 minutes of workout. Is that all for the day or can we have more workout after or before this? @huberman

[@davewarfel1]

That's all that you need to see improvements in VO2 max, but you can do more without hurting VO2 max. I think easy cardio and/or strength training would be fine to add.

[@baraklevy3344]

sounds good but the volume of workout is very very low don't you think? let's say i ran 2 minutes approximately 600m 3 times it's only 1.8 km which is really nothing.. Unlike the "4 by 4" intervals which you recommended in other videos...what's the difference?

[@YasinHameedShaikh]

Sprinting

[@kbkesq]

Nordic track Walking incline treadmill gets heart up without impact. Can so 40% inclune

[@doddgarger6806]

The air bike would be a total slaughter for this OMG Maxx pain and I do sprints a lot... Air bike is somehow harder whilst less soreness or impact it's like swimming just harder than running period

[@saunamadman9086]

Facts that are useful!

[@TheValonquar]

Will I reach maxHR in this workout?

[@annettiespaghettie]

Stair master is a great way to get high intensity with low impact!

[@AaronMcDaid]

In which round do you think the maximum heart rate will be achieved? Just curious. And maybe the answer is: it could be any of the three!

[@Andrew1454]

What's your V02 Max Huberman?

[@zentzu4003]

realistically i would do this once twice a week, i can imagine it will take alot to recover from

[@andrewbrown6462]

For the rest periods do you mean actual rest as in no activity or recovery

[@rockyoulikeahurricane3707]

Yesterday was my hiit day and I was literally looking for something like this 😭😭

[@juaniampaglia4607]

could you do this every day?

[@memastarful]

🥵I just literally completed my one hour stationary bike session as well as 2 mile walk in arctic cold weather. 🥶

[@memastarful]

@@Mathilda2zero yeah just layer up well

[@stephanielevesque9349]

Would skipping rope work well for this?

[@fodilamra]

Round one here we go 🤯😂

[@notinservice3724]

what watch is A.H.wearing ?

[@yosoygringo8789]

I’m 19,6’1 196lbs. My resting heart rate is around 100, I know this is normal but I’d like to get it lower, is there anything in specific that I could do?

[@SettleNow]

I am NOT a doctor but that sounds very high. Are you active?

[@yosoygringo8789]

@@SettleNow I was a very regular pot smoker I recently quit about 20 or so days ago(permanently stopping due to concern of health issues later down the line, but I do also weight train regularly, i also know I should definitely up my cardio and I have a fairly healthy diet tho there are some thing’s I know I should incorporate in my diet, i eat a lot of eggs, homemade butter is usually what I cook my food in as well, i eat a decent source of carbs but my diet is high in protein and animal fats(from fish,eggs,beef, i do eat a good amount of chicken as well.) what are some things I should incorporate in to my diet to maybe also lower my blood pressure, not sure of the exact number as of right now but I do feel like if I were to incorporate regular cardio I feel like it would help though, to be honest I don’t enjoy it, but honestly I’d do anything to get my resting heart rate lower so I can minimize my cardiovascular stress levels

[@User-54631]

Not very high but that seems high imo. I’m 45 6’ 165lbs former smoker, now daily exerciser. and my resting heart heart is 75.

[@SettleNow]

72 bpm is average for his age. He is right on the upper end of what would be considered normal. @@User-54631

[@SettleNow]

@@yosoygringo8789 There is a lot of controversy over the answers to some of those. Many doctors will say you should reduce dietary cholesterol and saturated fat. Some will say it is processed carbs you should avoid. I am more in the latter camp, but I am not a doctor, don't have any degree relevant to this discussion, etc. You may want to get a complete blood workup, and see what your lipids look like, glucose, hemoglobin, etc. And maybe your doctor will have you get an ekg or stress test or other cardiac imaging/testing to make sure all the valves are working right, etc. If your doctor approves, then doing cardio training can make your heart stronger, increasing stroke volume (the amount of blood pumped each stroke) and that can lower your resting heart rate. I suspect they will suggest you initially limit intensity and build up gradually.

[@Regnbraeger]

Sounds kinda like a variation of Norwegian intervalls 4x4.. only easier