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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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36,146 views • 1 month ago •via X (Twitter)

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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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Q: Should startups always raise as much money as possible? In the clip below, Marc Andreessen shares a framework that Benchmark co-founder Andy Rachleff taught him called "The Onion Theory of Risk". You can think of a day 1 startup as having every conceivable kind of risk: founding team risk, product risk, technical risk, market acceptance risk, revenue risk, cost of sales risk, viral growth risk, etc. A startup is basically just a long list of risks, and as Marc explains: "The way I think about running a startup is the way I think about raising money. It's a process of peeling away layers of risk as you go." You raise seed money to peel away the first two or three risks (e.g. founding team risk, product risk, initial launch risk). You raise the Series A round to peel away the next layer of risks (e.g. recruiting risk, customer risk, revenue risk, cost of sales risk) And so on. Basically, you're peeling away risk as you're achieving milestones. And as you achieve milestones, you're both: making progress on your business and justifying raising more capital. So in terms of fundraising, you should be calibrating the amount money you're raising to the risks you need to pull out of your business for you to raise your next round. For example, if you're raising your Series A round, the best way to do that is to say to investors: "I raised a seed round then achieved ____ milestones and eliminated ____ risks. Now I'm going to raise $X for the Series A to achieve ____ milestones and eliminate ____ risks. This will get the company to ____ state for the Series B round. " This seems fairly obvious, but as Marc points out, it's a much more systematic way of going about things versus just raising as much money as possible, renting fancy offices, and hiring as many people as you can to grow as fast as you can. The more money you raise, the more you dilute your ownership stake in your business so it pays to be thoughtful. Raise the capital you will need to achieve the milestones and eliminate the risks required for your next financing round. It also probably makes sense to give yourself some margin as safety because things never go exactly as planned in startup land.

Q: Should startups always raise as much money as possible? In the clip below, Marc Andreessen shares a framework that Benchmark co-founder Andy Rachleff taught him called "The Onion Theory of Risk". You can think of a day 1 startup as having every conceivable kind of risk: founding team risk, product risk, technical risk, market acceptance risk, revenue risk, cost of sales risk, viral growth risk, etc. A startup is basically just a long list of risks, and as Marc explains: "The way I think about running a startup is the way I think about raising money. It's a process of peeling away layers of risk as you go." You raise seed money to peel away the first two or three risks (e.g. founding team risk, product risk, initial launch risk). You raise the Series A round to peel away the next layer of risks (e.g. recruiting risk, customer risk, revenue risk, cost of sales risk) And so on. Basically, you're peeling away risk as you're achieving milestones. And as you achieve milestones, you're both: making progress on your business and justifying raising more capital. So in terms of fundraising, you should be calibrating the amount money you're raising to the risks you need to pull out of your business for you to raise your next round. For example, if you're raising your Series A round, the best way to do that is to say to investors: "I raised a seed round then achieved milestones and eliminated risks. Now I'm going to raise $X for the Series A to achieve milestones and eliminate risks. This will get the company to state for the Series B round. " This seems fairly obvious, but as Marc points out, it's a much more systematic way of going about things versus just raising as much money as possible, renting fancy offices, and hiring as many people as you can to grow as fast as you can. The more money you raise, the more you dilute your ownership stake in your business so it pays to be thoughtful. Raise the capital you will need to achieve the milestones and eliminate the risks required for your next financing round. It also probably makes sense to give yourself some margin as safety because things never go exactly as planned in startup land.

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