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High intensity cardio protocol for improving VO2 max: "The Sugar Kane involves selecting some form of exercise that you can do at high intensity safely — for some of you it will be a stationary bike, for others running, for others rowing." Round 1: Go the maximum distance you... show more

Huberman Lab Clips

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VO2 max is one of the strongest predictors of how long you’ll live And you can measure yours in just 12 minutes This is how: 1) Find a flat track or road 2) Run as fast as you can for 12 minutes 3) Measure the distance VO2 max = (35.97 x distance in miles) - 11.29 or VO2 max = (22.351 x distance in kilometers) - 11.288

VO2 max is one of the strongest predictors of how long you’ll live And you can measure yours in just 12 minutes This is how: 1) Find a flat track or road 2) Run as fast as you can for 12 minutes 3) Measure the distance VO2 max = (35.97 x distance in miles) - 11.29 or VO2 max = (22.351 x distance in kilometers) - 11.288

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Nearly 40% of people who follow standard exercise guidelines don't actually improve their VO₂ max That’s because moderate-intensity exercise alone often isn’t enough to boost cardiovascular fitness But high-intensity interval training can help you break through that plateau Perhaps the best research-backed method for this is the Norwegian 4x4 protocol Here's how it works: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • Then 3 minutes lower intensity (similar to zone 1) • Repeat 4x

Nearly 40% of people who follow standard exercise guidelines don't actually improve their VO₂ max That’s because moderate-intensity exercise alone often isn’t enough to boost cardiovascular fitness But high-intensity interval training can help you break through that plateau Perhaps the best research-backed method for this is the Norwegian 4x4 protocol Here's how it works: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • Then 3 minutes lower intensity (similar to zone 1) • Repeat 4x

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Nearly 40% of people who meet the standard physical activity guidelines still fail to improve their VO2 max That’s because moderate-intensity exercise alone often isn’t enough to boost cardiovascular fitness To break through that plateau, it's recommended to incorporate high-intensity interval training (HIIT) One of the best research-backed methods for this is the Norwegian 4x4 protocol—a proven strategy to improve VO2 max through repeated 4-minute high-intensity intervals Here's how it works: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • Then 3 minutes lower intensity (similar to zone 1) • Repeat 4x

Nearly 40% of people who meet the standard physical activity guidelines still fail to improve their VO2 max That’s because moderate-intensity exercise alone often isn’t enough to boost cardiovascular fitness To break through that plateau, it's recommended to incorporate high-intensity interval training (HIIT) One of the best research-backed methods for this is the Norwegian 4x4 protocol—a proven strategy to improve VO2 max through repeated 4-minute high-intensity intervals Here's how it works: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • Then 3 minutes lower intensity (similar to zone 1) • Repeat 4x

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Nearly 40% of people who follow standard physical activity guidelines (~150 minutes/week) still fail to improve their VO2 max Why? Because moderate-intensity exercise alone often isn’t enough to drive meaningful cardiovascular gains To break through this plateau, incorporating high-intensity interval training (HIIT) is key One of the most effective, research-backed methods is the Norwegian 4x4 protocol—a proven approach that boosts VO2 max through structured high-intensity intervals Here's how it works: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • 3 minutes at a lower intensity (~70% HRmax) • Repeat 4x

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