Perform Ep 3: 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.

Other Resources

• 8 Weeks Out
• Ultimate MMA Conditioning (book)
• Metamorphosis Conditioning Program
• Breathing Tools for Resistance Training (Huberman Lab)
• Unbreakable Runner by TJ Murphy & Brian MacKenzie (book)
• Cooper 12 Minute Run Calculation

Perform Episodes Mentioned

• How & Why to Strengthen Your Heart & Cardiovascular Fitness

Endurance Training Programs

• Metamorphosis Weeks 1-4 (PDF)
• Faster in 50 (PDF)

People Mentioned

• Joel Jamison: strength and conditioning coach
• Mark Bell: powerlifter, bodybuilder
• Dan Garner: human performance specialist