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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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36,928 görüntüleme • 5 ay önce •via X (Twitter)

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liminally chris ⬡ profil fotoğrafı

liminally chris ⬡5 ay önce

"going the maximum distance you can in two minutes" is the same as "going that same distance as fast as you can" the maximum distance in two minutes means the maximum (distance / time) which is speed

Ron Manuel🇨🇦🇺🇸 profil fotoğrafı

Ron Manuel🇨🇦🇺🇸5 ay önce

Rest between rounds total rest? Or active rest at 70% like i understand the Norwegian 4x4 to be?

T. H. Reynolds profil fotoğrafı

T. H. Reynolds5 ay önce

And let’s not forget about establishing a solid aerobic base with months of LSD training

Cloude profil fotoğrafı

Cloude5 ay önce

@DrAndyGalpin errmmm…??

Agent ORANGE profil fotoğrafı

Agent ORANGE5 ay önce

I'm practicing what you taught me.

Waistless profil fotoğrafı

Waistless5 ay önce

Sounds brutal but effective, will test on the bike

Thiccolas Cage (Josh Allen enjoyer) profil fotoğrafı

Thiccolas Cage (Josh Allen enjoyer)5 ay önce

what exactly is the difference between 1 & 2

Rob de Vries profil fotoğrafı

Rob de Vries5 ay önce

@DrAndyGalpin How long should I rest between the rounds?

Stop the FOMO profil fotoğrafı

Stop the FOMO5 ay önce

Pacing is critical and requires some practice because you have to start out at 80% and hit 100 near the end but you cannot start at 100% and last 2 minutes

Greenlandshark profil fotoğrafı

Greenlandshark5 ay önce

Norwegian, 4 x 4’s are the bomb

Agent ORANGE profil fotoğrafı

Agent ORANGE5 ay önce

We've got a poser vs. Imposter syndrome A.I. type of problem going on in America 🇺🇸 🙄 who's real and who's fake.

Chill with Mei 🌥️ profil fotoğrafı

Chill with Mei 🌥️5 ay önce

this sugar kane looks brutal, im trying it on bike

Brilliant_minds profil fotoğrafı

Brilliant_minds5 ay önce

@DrAndyGalpin Round 4...!! resting for 15 minutes... ready for round 5?

BIoHacksForYourHealth profil fotoğrafı

BIoHacksForYourHealth5 ay önce

Always the best most informative information from him 👌👌

Agent ORANGE profil fotoğrafı

Agent ORANGE5 ay önce

Sometimes you've gotta feel it for yourself to truly know it. 💯

Dale Fink, Jr. NP, EP profil fotoğrafı

Dale Fink, Jr. NP, EP5 ay önce

What

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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

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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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