The Easiest Way to Increase Vo2 Max for Fat Loss and Longevity (with exercise demo)

4 Minutes at 20% incline with a speed of 11 km/h is WILD! You're a beast 😂

Thomas, please consider doing more demo videos like this - it was awesome! Even though I won't be able to afford the fancy treadmill, this gives me ideas for changing how I use the one I have. Thank you.

Exercise bikes are GREAT for quickly and dramatically increasing your VO2 max, and one of the safest/least damaging ways. It's all about how you do it though. I do 30-90's with mixed resistance. I'll start off with a very easy resistance for the first 90 seconds as a little warmup. As I get close to the 90 second point, I'll ramp up the resistance to a medium level; something you can still pedal quickly on but not something that's going to let you pedal at your highest RPM capability while going all out. For that 30 seconds, you blast it as fast as you can all the way through to the 2 minute mark, then scale back the resistance to a low level for the 90 seconds and just slowly pedal while catching your breath. Do that back to back 5 times and you're going to feel it. First time you probably should just aim for doing it 3 times. If you can do it more than that on your first go, you didn't go hard enough. I did that in the two weeks leading up to an Army fitness test. I was coming off an injury so I hadn't run or done any cardio in months. I was afraid to do running to prepare for the test because I didn't want to reinjure myself. So I used that method (which I learned from pro bicyclists on youtube) to get ready. I got up to 12 iterations in that 2 weeks, starting at 3 on the first day. I then ran my second fastest 2 mile ever at 12:07 in near freezing temperature.

For those wondering what the dosage is: Peter Attia MD just did an episode recommending 3-4 hours total or zone 2 training per week (ideally in 45 min or more bouts at a time) coupled with 1-2 VO2 max sessions per week

Great infomercial!! Now time to do some rower lol

Remember the benefit of an occasional long steady state run is on lowering your resting HR thereby increasing the work you can do at a lower effort. ✌🏼💥

Finally, a video of someone actually doing the Norwegian 4 x 4. People explain but actually watching someone do it helps so much.

That treadmill is sweet. I have an older one (smaller screen) and love it. No running due to knee issues but walking and hikes on there. Lots of intervals on there has been great getting me back in shape.

One word: Sprints

Thanks for the info Thomas!