Training for VO2 Max: Time Allocation and Workout Breakdown

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To train for VO2 Max, allocate roughly 80% of your training volume to zone two and 20% to VO2 Max. This ratio applies to both ordinary athletes and elite athletes. The greatest cyclist in the world, for example, trains with 80-90% of his time in zone two. When structuring your training week, dedicate four days to zone two workouts and spread them out for optimal benefits. The recommended minimum duration for a zone two session is 30 minutes. You can perform zone two workouts on various modalities such as a bike, treadmill, or swimming. For VO2 Max training, choose modalities that elevate your heart rate and make you tired, such as biking, running, or the stair climber. Interval lengths of three to eight minutes are ideal for VO2 Max workouts, and the intensity should be sustainable for at least three minutes. One effective VO2 Max workout is four-minute repeats with four minutes of rest in between, maintaining a challenging but sustainable intensity throughout each interval. By following this training approach, you can optimize your cardiorespiratory fitness and improve VO2 Max.

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In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon. He starts by defining the “marginal decade” and how that shapes his training for the events and activities that make up his personal centenarian decathlon. Peter explains how he coaches patients through the challenges of customizing their own list and building out a training plan, including how to set fitness goals early in life in preparation for the marginal decade. From there, he dives into training within the four pillars (zone 2, VO2 max, stability, and strength), including the minimum effective dose, how to split your time, his personal protocols, and other considerations. Additionally, he touches on bone mineral density, female-specific considerations, working through injuries, and the profound impact training can have on the overall quality of life.

We discuss:

The best interventions for longevity [2:15];
The marginal decade and the centenarian decathlon [4:45];
Peter’s personal list of events for his “centenarian decathlon” and how he helps patients create their own list [8:00];
Determining your fitness goals early in life in preparation for the marginal decade, metrics to track, and more [15:00];
How does playing sports like tennis, basketball, or golf fit into training for the centenarian decathlon? [24:15];
Training within the four pillars: minimum effect dose, how to split your time, and other considerations [27:45];
Advice for the older person and why it’s never too late to start [33:45];
Bone mineral density and other female-specific concerns and considerations [36:15];
Training advice for those with minimal access to a gym or equipment [39:30];
Injuries: prevention and working through existing conditions [41:00];
Cardiorespiratory training: how to split time between zone 2 and VO2 max training, and different modalities for a true zone 2 workout [44:15];
VO2 max training: modalities, Peter’s protocol, and how to monitor progress [54:45];
The profound impact training can have on the overall quality of life [58:15]; and
More.