HWN #028: How I Plan to Improve my V02 Max in 2024

One of my biggest takeaways from reading Dr. Petter Attic’s book Outlive was how important heart health is for longevity.

And since living a long and high quality of life is my number 1 goal, that book has changed the way I train.

The biggest change? 

Focusing in on my heart health through more cardiovascular work.

More specifically, improving my VO2 max.

According to Dr. Attia, the biggest correlation between those who die early and those who live the longest is the level of their VO2 max.

Let that sink in for a second.

It’s safe to say that if the goal is a long and high quality of life, improving your VO2 max is a must.

So today, I am going to share with you how I plan to take my VO2 Max to the next level in 2024.

How I Plan to Improve my VO2 Max

1. Zone 2 Cardio
2. Zone 4 Cardio
3. Consistency 

1) Zone 2 Cardio

Zone 2 cardio is the type of cardio you are going to see most people doing when you walk into your local gym.

It’s that slow, steady state cardio typically done on an exercise bike, spin bike, elliptical, swimming, or an incline walk that you can maintain for a long period of time.

If you own a heart rate monitor (which is a tremendous purchase), the goal is to be performing your zone 2 cardio between 60-70% of your max heart rate. If you don’t own a heart rate monitor, this is a pace where you can still hold a causal conversation with a friend while performing the cardio.

Though it sounds like a lot, I recommend anywhere between 120 — 180 minutes of zone 2 cardio work a week. For me, I end up performing three zone 2 sessions a week, each lasting 60 minutes.

2) Zone 4 Cardio

Zone 4 cardio is the cardio that sucks!

It’s the cardio that you are pushing yourself to your upper limits, alternating between several minutes of high intensity cardio following by lower intensity cardio.

This can be sprints, intervals on a bike, rowing machine or ski erg (and many others). 

If you own a heart rate monitor, the goal is to be performing your zone 4 cardio between 80-90% of your max heart rate. If you don’t own a heart rate monitor, this is cardio that leaves you gasping for air.

The great thing about zone 4 cardio is that you don’t need to do nearly as much. I recommend anywhere between 10 — 20 minutes of zone 2 cardio a week. For me, I perform Dr. Attia’s 4X4 method a couple times a week after a strength training session. This is 4 minutes of high intensity cardio on an assault bike followed by a 4 minute rest, for a total of 4 rounds. 

3) Consistency 

Most importantly, I am going to be consistent.

No matter what your goal is, whether it's to get stronger, lose fat, or improve your VO2 max, consistency is the answer. If I can stick to this plan week in and week out, my VO2 max won't have any choice, it'll have to get better.

In Summary 

Improving your VO2 max is critical if you want to live a long and high quality life. And as you can see, doing so doesn't need to be overly complicated.

By consistently performing both zone 2 and zone 4 cardio on a consistent basis, you are doing all the right things in order to have a strong and powerful heart that will power you through life.

I’ve been consistent with this routine for close to 6 months now and I have never felt better.

In health,

Craig

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