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.
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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
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