Vo2 Max Update

Quick run down on Vo2 Max and testing watch this YouTube clip by Sahil Bloom - I find his newsletters on of the best, to receive weekly subscribe here.

A year ago I was tested in a lab, result of 43.3, from age 25, you experience a drop of 10% per decade, if you want a good summary for you and your age Gramin have this excellent blog.

If you want to simply test - very easy, run as hard as you can for 12 minutes, record the distance and put it into this calculator. Doesn't matter where you start, it's about how you intend to improve it.

This year one of my health goals is to improve my Vo2 max results. So started at the gym on the treadmill unsure how far I could push myself, I started at 2050m. Over the next month I topped out at 2480m, giving me an estimated baseline of 44.14.

Now to improve! Training method I have chosen is Interval Training, following a method called the Norwegian 4x4 protocol - a 4-minute interval at the maximum intensity you can maintain the entire interval followed by 3 minutes of recovery - repeated four times. Warm-up run recommended at start.

So why is this important - Longevity and Cognitive Performance. If you want some of the best resources on the topic I would suggest Dr. Peter Attia.

Early results - an improvement, will update quarterly.

Andrew Johnson