How to Improve Your VO2 Max & Build Endurance

In this episode, I explain practical applications for improving
your VO2 max and endurance in order to prevent disease, promote
longevity, and optimize overall health and performance. I also
explain the training fundamentals and methods to consider when
developing an endurance training program, such as general
conditioning, warm-ups/cool-downs, tissue tolerance and recovery,
injury prevention, and maximizing training time. I describe two
endurance training programs suitable for individuals of all
training levels: Metamorphosis, designed to improve VO2 max, and
Faster in 50, a fifty-day marathon training program. I explain the
specific methodologies of these programs, including the resistance
training and endurance training elements, building volume and
intensity (i.e., zones/"gears"), reps/sets, breathing, and how to
assess your progress at the end. This episode focuses on specific
programs and protocols for improving endurance that will help
listeners develop/follow their own program or help coaches and
trainers design programs for their athletes. Access the full show
notes for this episode at performpodcast.com. Thank you to our
sponsors AG1: https://drinkag1.com/perform  LMNT:
https://drinklmnt.com/perform  Vitality Blueprint:
https://vitalityblueprint.com/perform  Eight Sleep:
https://eightsleep.com/perform  Momentous:
https://livemomentous.com/perform Timestamps 00:00:00 Protocols to
Improve VO2 Max 00:03:08 Sponsors: LMNT & Vitality Blueprint
00:06:28 Improve VO2 Max, First Principles 00:10:43 Training
Program Framework for Improving VO2 Max 00:19:18 Tool: Protocol to
Improve VO2 Max, Metamorphosis Program 00:25:34 Sponsors: Eight
Sleep & Momentous 00:28:38 Metamorphosis Program: Easy Days
00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks
1-4 00:42:25 Week 5; Easy & Moderate Days; Repeats 00:47:25
Higher-Intensity Days, Power Intervals 00:53:57 Week 8, Assess VO2
Max, Cooper’s 12-Minute Test 00:55:16 Sponsor: AG1 00:56:47 Tool:
First Marathon Training Program, Faster in 50 01:01:14 Faster in 50
Program: General Conditioning & Marathon Training Phases
01:04:36 Phase 1, Day 1  01:11:08 Phase 1, Week 1: Tempo Run,
Fartlek Run, Cross-Train, Recovery Accelerators 01:15:21 Phase 2
& Increasing Endurance Training; Peak Week 01:21:25 Zero-Cost
Support, YouTube, Spotify & Apple Subscribe & Reviews,
Sponsors, YouTube Feedback, Social Media Disclaimer and Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices