

599: Expert insights on improving VO2 max for longevity
15 snips May 29, 2025
Andy Galpin, Ph.D., a kinesiology professor and executive director at Parker University, dives deep into the world of VO2 max, emphasizing it's the top predictor of lifespan. He shares how to quickly improve this vital health metric through tailored workouts. Alongside other experts, they explore heart rate zones versus perceived effort, the impact of sprint interval training, and the surprising benefits of brief, high-intensity workouts. Listeners receive actionable tips for training effectively while avoiding injuries, all aimed at promoting longevity.
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VO2 Max Predicts Longevity
- VO2 max is the top predictor of lifespan and health quality, far surpassing other clinical markers.
- It is highly adaptable, and significant improvement can be achieved in just 8 to 10 weeks.
Train Smart for VO2 Max Gains
- Improve VO2 max by challenging yourself close to your maximum heart rate once every week or two, not daily.
- Increase training volume slowly over years to build tissue tolerance and avoid injuries.
Defining 'Hard' in HIIT
- High-intensity interval training (HIIT) means repeated hard effort with recovery; 'hard' means vigorous effort at about 77% max heart rate.
- You should feel a 7 or 8 out of 10 effort, unable to hold a conversation but able to say short phrases.