Perform with Dr. Andy Galpin

How to Improve Your VO2 Max & Build Endurance

Jun 26, 2024

Discover practical strategies to boost your VO2 max and enhance endurance for better health and performance. Explore tailored training programs like Metamorphosis and Faster in 50, designed for various fitness levels. Learn about essential phases of marathon training, strength training integration, and how to structure effective schedules. Emphasis on injury prevention and recovery is key for optimizing results. Maximize your training time while assessing your progress to achieve your goals.

01:22:35

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Quick takeaways

Improving VO2 max is vital for longevity and health, using specific protocols and programs.

Enhancing endurance involves varied intensity levels and structured training plans for peak performance.

Assess training effectiveness via performance tests like Cooper's 12-minute run to track progress.

Deep dives

Importance of Improving VO2 Max

Improving VO2 max is crucial for overall health and longevity. Your VO2 max is a significant predictor of mortality, surpassing traditional markers like blood pressure and cholesterol levels. With no upper limit, increasing your VO2 max can lead to higher chances of survival.

Understanding Different Intensity Zones in Training

01:36

Power Intervals

01:56

Balance Training Intensity for Optimal Fitness

01:24

VO2 Max is the best predictor of how long you will live

01:19

Maximizing Potential: Enhancing VO2 Max Through Tailored Training

28min

Building Endurance: A Comprehensive Approach to Marathon Training

55min

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.