Why VO2 max is the greatest predictor of lifespan | Peter Attia
HTML-код
- Опубликовано: 28 сен 2024
- Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free): bit.ly/3HeN2cJ
Watch the full episode: • Exercise: longevity-fo...
Become a member to receive exclusive content: bit.ly/3O0pEnY
This clip is from episode 285 (AMA # 55) ‒ Exercise: longevity-focused training, goal setting, improving deficiencies, managing emotional stress, and more
In this clip, Peter discusses:
- The importance of VO2 max
- Why VO2 max is a great integral of fitness and health
- Analyzing VO2 max numbers across age and sex
- And more
--------
About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: peterattiamd.com
Connect with Peter on:
Facebook: bit.ly/PeterAtt...
Twitter: bit.ly/PeterAtt...
Instagram: bit.ly/PeterAtt...
Subscribe to The Drive:
Apple Podcast: bit.ly/TheDrive...
Overcast: bit.ly/TheDrive...
Spotify: bit.ly/TheDrive...
Google Podcasts: bit.ly/TheDrive...
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: peterattiamd.c...
![[PODCAST] COLOR THE ROAD WITH CYCLING CROSS JERSEY](http://i.ytimg.com/vi/z0p_76s3EYk/mqdefault.jpg)
I'm 62 with V02 Max of 46 -- apparently top 10 percent over 60s. I work relentlessly at it.
what do you do to workout to maintain/improve it
@@BollywoodMediaOnline one session on stationary bike per week at V02 Max -- 4 x 3 mins. One session at lactate threshold. The rest is zone 2 but I train every day.
I do weights as often as cardio so I cannot train every day. I would never recover and just be sick all the time.@@fannyingabout
@@normw4705 you can train weights and V02MAX on the same day and recover. Eat more!
@@Re3iRtH If I eat much more I will get fat
I am 48 and my VO2 , accordingly to garmin is 53, being workong out all my life , last 10 years more intensive, results are right there, fit, with a lot of strenght , high VO2 max . Key is have a plan of training and above all nutrition , i gave up , alcohol ( never being a big time drinker ..) processed sugar, trying to avoid as much as possibile . It is not an easy road, but at least for me, it js very rewarding, also looking how my kids are " proud" of a strong and healthy dad and somehow , trying to follow the example .
Thanks for your comment! I am 40 yo dad and my VO2 max just passed 51 today. Your comment further motivates me to keep going, having your kids looking up to you is really an inspiring goal as a dad!
Started running at age 66, I'm now 68. In two years I've lost 30 lbs, increased my VO2 Max from 38 to 49 ("elite" level for my age group is 46) and decreased my 5K running time from 33:46 (avg HR at 156 bpm) to 25:37 (avg HR at 153 bpm). I run three 5K's every week on a track, wearing Hoka Bondi 7's and eat a balanced diet. Bought and read Dr. Peter Attia's book "Outlive"...it's been an absolute inspiration! Dr. Peter Attia you are the "best of the best"! Thank you from the bottom of my heart!!! BTW: I was diagnosed with prostate cancer 8 months ago....and my urologist recommended your book...it was the best "treatment" I could have ever received from my doctor!
Me too. Getting a heart stent at 61 really wakes you up and gets your a$$ moving. Good job Alan.
At 39 I began cycling and running and lost 85lbs after a life of inactivity. From nothing to 11 years of building.... Multiple Ironman, half ironman, marathons, etc, etc... My tested Vo2Max is 56 which I'm quite proud of; however my my question is this: In the last 3-4 years I've really focused on strength, as a 50 year old it matters and I'm quite happy with my progress, but strength comes at the cost of cardiovascular fitness. I have a job and a family - strength training chews up my swim/run/cycling training time - is there a "best" balance?? My VO2 has slipped a bit, but my strength is almost at a lifetime best.
How about this if you go for a 1.5 hr run bike or swim 6 days a week on three of those days lift/ yoga for 45 min then push your run bike or swimming to a much faster pace.
I’ve noticed gains incorporating this plus it reduces repetitive injuries.
Good luck
Have you read primal endurance by Mark Sisson, he gives example training plans from so many ultra endurance athletes
If your goal is to have overall health, it's clear that you've crushed the cardio/VO2 max side of the equation, so you should definitely focus more on strength now and dial back cardio a bit(it's not like your VO2 max will plumet). If your goal is to be a better runner/cyclist, well obviously keep doing what you're doing!
@@Slowhand871impossible to increase strength with that schedule. No time for the body to recover from the strength training.
You need strengh to be able to reach your vo2max but of course functionnal strengh .So strengh is power x speed then don't lose your speed as your age .
Thank you Dr. Attia for covering Lifespan and healthspan.
I love the Senna Cap and helmet in the background
VO2 measures both cardio-respiratory capacity and fat (since it divides by kg). So if you are fit and lean, of course the metric correlates with health.
It’s not fat, it’s mass. If you’re 3% 27 bmi, it’s bad
But fitness correlates with lean mass, so if lean mass goes up, typically fitness also goes up. What is uncorrelated to fitness is fat mass. So for any level of cardio respiratory fitness, simply reducing fat will improve VO2 max. Look at the correlations. There is a strong correlation between fat mass and VO2, much more than total mass to VO2.@@soonahero
I always think this is the most important lesson I learnt from Peter and it surely had changed my perspective on health.
As a Brazilian I have to say…loved the hat! Great content!
79year old crossfitter here at 34 open heart surgery in august. Trying to get past 36
Don't feel bad. I'm a 49 year old CrossFitter and my average is 21.4 over 8 months and the docs don't know why. They just tell me my watch isn't accurate. I had an ablation in April and it's tanked ever since. My EP says it couldn't be the ablation but that's when it dropped.
@@valindor Wearables are terrible at measuring vo2 max. You have to do a breath analysis test with a sports doctor. I did mine last week, so interesting to do!
all the best for your surgery this month! Keep us up to date :)
My Fitbit tells me I’m a 58 for VO2 max. I’m male 62 was 243 two years ago 147 now walk 15,000+ per day with my pup. I was shocked didn’t know about VO2.
I feel like a brand new car every day. Thanks for doing what you do Peter.
How accurate is a Fitbit you think at a measuring v02max? Try a real test with a sports physician.
@@Re3iRtH It’s credible I’ve researched. On the NYSE also.
VO2maz was 17 I’ve watched it increase now over 2 years and 6,233,459 steps later
@@paulbartlett7000 I also walk 15K+ day. Have always done so before I started tracking it.
Walking is not training or fitness. It's simply being a human. Not close to enough of a training stimulus to improve v02max. If you're reasonably fit.
That watch is measuring heart rate at exercise and heart rate variability to calculate V02MAX. Which is just silly.
I’m 39, my Garmin reads 49 but j did a vo2 max and lactate threshold test two weeks ago and it came back as 51.
41yo, VO2max = 49, and trending up consistently. Thanks🚴🏼
It's very satisfying to track and improve vo2.
I'm 44 years old and have been able to go from low 40s to 50 (garmin) in the space of 12 months.
It's amazing the difference 1 or 2 years of consistent training will make.
(Via a mix of running and crossfit, moving 5-6 days a week. I didn't do much specific zone 2 training but would have been in z3,4,5 a lot)
Do you feel better? I mean sleep, overall mood, etc?
How do you feel compared to a year ago if you're being as objective as possible?
@@totallyfake2852
My most objective answer is :
It feels like being younger. And for all practical intents, with a vo2 of 50 I'm back in my early 20's.
A client said to me "every time I see you you're getting younger? You're Benjamin Button "
If my 3 year old gets tired from walking at the shops, I can easily carry her around.
Lots of daily examples like this.
But! there's a transaction...
I am putting in significant daily training, getting up early and going to bed earlier. Eating healthy. I'm not drinking alcohol or going out as much.
In a fitness journey, the body needs a lot of recovery, so I've had sore muscles, feelings of being exhausted etc sometimes.
So I would say choosing a high Vo2 becomes a complete lifestyle.
It's absolutely worth it though.
And even gaining 3-4 points of Vo2 is something to celebrate, will have noticeable benefits and may get you hooked
@@peterkapusi5882 absolutely! I would describe high Vo2 as feeling younger. I wish I understood this earlier in life.
I added a more detailed comment below about what it costs in terms of lifestyle changes to get there.
@@nutritionontape i cannot really find that reply. Could you copy paste that?
I am a 39 female, VO2max is 54 based on Garmin watch & they told me this is top 1% for my age & gender 🙏🙏
I did a rudimentary vo2 max test doing the 12 minute run test and my score was 17. I am 39 and run/cycle zone 2 and do HIIT. Very sad learning all my efforts have done nothing and my cardio is basically that of a below average 80 year old. Mind you, I have been cycling, running, weight lifting for 20 years now, on and off. Consistently for the past 10 years.
What do you think might be the reason? Have you done HIIT for running ever?
Accrual…. That is the key … so keep training , consistency with intensity…. Make it a lifestyle
The other thing we hope you share is HOW to measure V02 max, if a person is not an olympian. Do we have to go to a hospital or high end clinic to do this?
Wonderful presentation and explanation Peter. Thanks so much for all this valuable information.
I am 64 and my VO2 max is 30 and its been that way for a year. I am using your content to do zøne 2 training, somethign I want to focus on.
You’re probably one of the few people who have told the truth in these comments.
V02 max of 73 @ 57 years old. Father is 91 and has never been an athlete and has been overweight for 50 years. Genetics mean a ton.
I have trouble believing that you’re at 73 at your age probably because I’m the same age with a Vo2max of 43.😂
I’m 58 yo and cycle regularly, commute by bike etc( 6hr a week). Last time I looked at my VO2 max no. it was 44 so in the Elite range. That’s pretty common for regular cyclists (and runners) compared to the rest of the population
Very well explained. No more buyer's remorse, Peter. 😁
I’m a 69 year old male. I was very athletic person. I was a competitive power lifter and and then marathon runner for 25 years. Now I’m unable to exercise effectively. Too much pain and arthritis
I'm 71, based on my Concept 2 RowErg times I'm in the high 40's VO2max. That's after a widowmaker heart attack at 64 and cancer immunotherapy 2 years ago. I'd like to think I'll have a healthy life until I'm 95 but it does seem that someone's out to get me! But honestly, I still absolutely love a really hard workout and being able to outwork men 20 years younger. I hope it makes me live longer but that's not at all why I do it.
The math explanation nailed it. Maybe VO2 max is also a convolution, because it is an accumulation of all the work we put in at all times tau until the present time t. Hence VO2max(t).
Data > than feelings
nice info, thanks. the hat and the helmet give me saudades... his greatest quote came down to something like: no fear no longevity :(
I try to have a healthy lifestyle, do a variety of sports. my garmin watch has my VO2 max 65 and 66 cycling. I turned 60 last June. not sure how accurate garmin is.
Dr. Attia. VO2Max is a function of weight. The lighter you are the higher your VO2max will be. How do you know the longevity is influenced by simply being overweight and high VO2Max measurements are primarily an artifact? Any study would have to filter their sample to just fit people and measure their VO2Max levels and longevity.
@donwinston, this is a perfect point. We have to put other factors into play, but I think VO2 max is a very good indicator, as it shows cardiorespiratory fitness.
As previously stated, there are other important factors as well.
Ayrton Senna's hat 👏👏👏
Great informative video.
I am guessing there are some people wondering what the best way to measure VO2 max would be.
Do you recommend a particular method, or is using data from a Garmin watch or other fitness app accurate enough?
I've read repeatedly that the Cooper 12 minute run test is an accurate predictor of VO2 max. Nothing is as good as doing a treadmill test, of course.
@@Hobo_Mojo Cooper test is a an accurate predictor only if you are into running, there are people who are amazingly high vo2max but are not used to running and they can't score great results on cooper test.
Airbike HIT is the best training to improve your VO2 MAX 💯👍
I’m between 60-78 . When I start training hard it’s up there. I’m a cyclist
I'm looking at the table at 3:49 and it says for 55 yr old male, VO2 max of 35 is below average. According to online VDOT running calculator, if you can run an 8 minute mile, your VO2 max is about 35. How can 35 be below average when about half of 55 year old males can't even run a mile at all?
someone could push through 1 mile at a high heart rate and still have a rather low vo2
Fantastic content! One question: how good is the vo2 estimate that Garmin calculates? Thank you.
If running make sure it's done on a level surface. Also use the chest strap it's more accurate than the sensors on the watch.
It typically seems like +/- 3 compared to lab tests.
My cardiologist said "accurate enough". And when I asked what that meant he said usually a point or 2 difference in his experience. He also uses the info on his garmin in his fitness metrics
I had my VO2 max tested in the lab, and was told it was 57. My Garmin reports 56-57.
Good info, thanks all
I'm 49, tested vo2 max of 72. It's pretty high, but I have been training for many years. I don't do great in races (against pro's) though because I can't repeat efforts like that, and need more recovery.
What about high VO2 Max (e.g., in the 50s for a 50yo) but also high CAC score (asymptomatic and 18 METs on stress test)?
You gotta do some videos on Ayrton Senna 💜
I am 75 and have been training hard since I was 19, and I am still at a minimum of 10 hours a week. I am 5' 8'' at 154 lbs. My resting heart rate ranges between 49 and 54 BPM. My Fit currently gives me a cardio fitness score of 54-58 ( this apparently is equal to a V02 rating.)
I guess vo2 max is sport specific.. so this table is for what sport ?.. I have two vo2 max, one for cycling and one for running and they are different..
Still didn't really explain why other than saying because you're in shape? What is it about VO two max that makes you live longer? That wasn't explained at all.
I guess that's great; my VO2max seems to be significantly higher than the 'elite' category on the chart. Guess i'm living to 120.
im 62 box 3/4 hrs everday _ unable to cycle, run, cross trainer crippling hip tendonophyy, bursitis so cnt test for V02. but i would think my VO2 is good. never had a drivers licence run cycled walked all my life till now so box and swim.
Hallo, of a diffrent lifespan maybe, a lifespan of training and high heart rates and are you unlycky you get thickend heart muscles and the risk artrial fibrillation or even worth. So not all positive to be a v2o beast. I would guess steady moderate traning is the best for most people!
AF is common in endurance sports people. I got AF on day 3 of the Tour Aotearoa (look it up).
Maybe having a high VO2 max is also a good indicator that you have avoided chronic injury. ronaldo luis nazario had an elite VO2 max during his soccer career. Then he eventually destroyed his knees. Tell me what his VO2 max is now. Maybe his heart is in good shape but he is limited by his injuries and would do poorly on a VO2 max test. I agree with Peter that exercise is important and some focus should be on maintaining a good VO2 max, but there is a tipping point where more training carries a greater risk of eventual chronic injury. Peter never emphasizes this, it’s usually an oversimplification. I’ve read his book and he made the same oversimplification there too.
I bet his vo2 would still be quite high... I've dealt with knee injuries from jumping and basketball the past 15 years and I measured my vo2 last summer it was 53ml/kg/min and I weigh like 215lbs lol
Peter talks about not overdoing it so much. I don't think anytime he talks about strength and V02Max benefits he has to caveat it by finishing every sentence that you shouldn't deadlift 1000lbs or do ultra marathons for longevity's sake.
is that a AYRTON SENNA HAT?!?!? BRAZIL MENTIONED 😮
47 years old. My habit is Combat sports 4x per week. HIIT. Swimming. Rock climbing. Running. Ballet. Tai chi. wake up at 4-5 am. Mediate. Work 3 hours. Recover. Nutrition.
When I take the VO2 Max test as a strict nasal breather with a heart rate monitor, I get a score of 52, which is excellent. When I took the VO2 Max test at a lab with a mask measuring oxygen consumption as a strict nasal breather, I got a score of 30.5, which is bottom %5. The VO2Max test measures over breathing -- how long you can go all out while breathing as much as possible. That is so stressful and destructive in terms of oxidative stress and catabolic hormones. How can training for that possibly be good for longevity?
For short period
Love that hat. 🇧🇷
How would having an "athletic pulse" factor in to this? I ask because I have one. When I'm in pretty good shape, my RHR is around 42 and even out of shape, it's usually no higher than 47.. The lowest it's been is 39 when I was about 27 and in really good condition. According to the calculator I used which goes by your RHR, mine VO2 Max is 59 and I'll be 40 in less than 2 months. I'm actually pretty out of shape right now too, but I've gotten back into the groove recently and working on it.
Now that you've raised the topic, I wonder the same. In my case, I'm 52, and my average RHR is around 37, and it may be as low as 32 for hours (even two continuous hours), and my VO2Max is currently 62.
I'm 42, with a 44 V02, walk 20k steps, play hockey for my zone 4, don't actually do sustained zone 2. Going to give 3 hours a week a try and see what a 6 month improvement looks like.
Peter can you post a video of you doing an actual 4 X 4 Norwegian protocol. I can't imagine older people doing this workout unless they are pretending to be going hard and barely moving. Maybe I am thinking you have to go harder than you actually do but I just want to see an average person doing this "whole" workout like what they looked like in these studies. It sounds like something most people can not even do especially when we talk about people in the 60's and 70's doing this. I don't care how long they try to ease into it, most older people would be stopping way before the 4 minutes is up or crawling to a stop. Does anyone have video of the actual study and what they looked like? Has anyone in the comments done this 4 X 4 workout? Curious....I tried it jogging up a small mountain 4 minutes then rest 3 and I could only do (2) 4 minute sessions maybe I was going to fast?
I'm a 50 year old and extremely out of shape. I wanted to start working on cardio and endurance. Running causes my heart rate to blow through zone 2 so I decided to regulate it through inclined walking on treadmill. Walking on a treadmill incline allows me to adjust the incline/speed to maintain a specific heart rate. I read an article that says running helps increase more mitochondria than walking. Is this true? I figured the increase in mitochondria was a result of working at a particular effort level and not a particular mode of exercise. If I maintain zone 2 by incline walking treadmill, will I increase the amount of mitochondria the same as if I run?
Walk before you run - check out the “navy seal” protocol for running continuously etc - good luck (need to get back in shape too ;) )
Athletes tend to have high vo2 Max. Longevity is highly correlated to vo2 Max. But athletes tend to be fit, take care of their weight, diet, sleep and stay away from alcohol, smoking etc. So i tend to think that whether longevity is really correlated to vo2 Max or living a disciplined life? if i did all these without enough exercise wouldn't i still live long (or maybe even longer)?
Looks like VO2 max is like HbA1c of fitness. Gives a peep at how well you are doing over a long time
People who have low vo2max which just doesn’t seem to increase at all please get your heavy metals tested. Once I started using dmsa+IV EDTA my vo2max increased exponentially from a poor 32 to excellent 47 in just over a month.
Not sure how accurate Garmin with the V02 max, but I wear a Fitbit and it has always put my V02 max around 55. I went and got a Dexa Scan along with a V02 max a few weeks ago. My V02 max is 31, I’m a few months away from 70 years old so not bad but I’m working on improving that. So the Fitbit is way off. I hope your Garmin is correct but I would check into that if I was you. By the way, I never did really trust the Fitbit number. I mainly just use it to make sure I get a certain amount of steps in everyday.
Can you recommend an upper arm pulse meter for my cycling
What about having a vo2max that is too high? Any data to suggest the upper limits?
I'm a decent club runner but nothing special and my vo2 max when tested in the lab was 66
There's no such thing. The data so far indicates that there is no ceiling on the benefits from having a high VO2 max, and the higher the better.
@@strategicsage7694 many endurance athletes have health problems particularly with their heart that might suggest otherwise. They don't tend to live longer lives than moderately fit people
Great video, do you have any information in relation to Trimethylglycine supplementation for high blood pressure? Thanks
If strength is a predictor of good health - If a 300 pound person is strong but obese, don’t they still have high disease risk
Also can asthmatics have a high vo2 max?
Is the table showed in the video for running or cycling VO2 max? I understand that the values can be quite different between running and cycling.
Then there is the "hit by a bus" factor !
Apple Watch reports mine to be 36.5 which is below average and concerning since I'm a reasonably in shape 37 year old dude who works out regularly. I've been doing the 80/20 thing for about a month, so hoping to see improvements?
give it a good 6 months to really gage your inprovements
I also wear an Apple Watch and watched it fall to below average after 2020. I gained like 20 pounds over 3 years and it took me like 6 months to get it back to above average. I had to lose that weight also 😅
I've been doing CrossFit and strength training consistently for 8 years. I recently did two InBody metric tests so I could compare them against one another. My body percent fat was 12%, my SMM was 100, and my weight is 196 (I'm 5' 11"). My body type via this metric was a D; in other words, athlete. I'm a 49 year old male. My VO2 Max according to my Apple watch over a year was steadily in the low 40's average. Not great and as a matter of fact considered below average for my age. I had a cardiac ablation in April of last year and it plummeted to 21.4 average and the doctor's just scratch their heads. That was 8 months ago and it's held steady at "very poor." Dr. Attia, how?? How can that be???
Very nice cap. Airton Senna was a very dedicated and successfull atleth.
Do I see a copy of Ayrton Senna’s helmet in the background?
Ayrton senna the greatest of all time!!
I think you should add vo2max at 65 or something.
Because, otherwise one would assume its people like Eliud Kipchoge or Jan Frodeno, who get to live to 115, which is in general not the case. Not that I don't wish it to each of those guys.
I have calculated my target HR range @ a guy
10-12 yrs younger than me for decades.
dr kenneth cooper agree on this. he recommends 30min aerobic activity 3-5 times a week, but not only aerobic, u need to train ur muscles too. strength and muscle mass as important as vo2max. and reduce saturated fats and sugar, they increase ldl cholesterol, which leads to a lot problems people die from. a balance diet is key, 50% animal, 50% plant based. most people do 80-90% animal products or theys go to extremes like 100% vegan oder 100% animal. both leads to problems. the best way is to get ur protein from both, animal and plant based sources. same for fat's
Senna Helmet and Hat!
Is the Cooper test a gpod indicator ?
Can anyone answer me How accurate is Garmin vo2 max on bike
cool Ayrton Senna hat :)
I would really like to hear what can an average person do with a given VO2 max. At 68 I should be able to walk x miles with a VO2 max of y, what are those round numbers for x and y, ballpark. I use the Apple Watch, but it seems low given what I can do in a typical training session.
I’m 68 and have increased my VO2 Max from 38 to 49 in two years, starting the day after I retired…I had never been a regular exerciser.
I lost 25 lbs, got off all my medications, my cholesterol dropped to 125, my shoulder inflammation stopped, I no longer needed my sleep apnea machine that I had used for 17 years and the low risk prostate cancer I had been controlling through my active surveillance plan has seen a 25% reduction in my PSA level from before my biopsy and diagnosis.
When you get to age 68 it’s not about what you can do…it about living an amazingly energetic life WITHOUT all the typical problems that most Americans take for granted as part of being 68 years old 😉
How can we raise it through cycling?
I was at 55 as a runner at age 54…six months off due to injury and it has fallen to 50 😮
Yep, you can raise it through any type of aerobic exercise. (+ it's good that you're mixing up your workouts!)
what is more important to improve Vo2max, heart rate or watts? E.g. 30min at heart rate over ?90% of the max heart rate at 250 watts. Or 10 min at heart rate over 90% of max heart rate at 350 watts (like during intervals)?
Heart rate. Everyone’s power output is different, comparing watts is less useful. If you can sustain 30 minutes at 90% max HR, you’re either already an elite athlete, or more likely, you’re not actually at 90%. You don’t actually need to push yourself that hard to increase VO2max, and you only need to train VO2max a couple times a week. It’s better to work at a sustainable level than it is to overtrain or injure yourself.
Just ride more
@@8__vv__8 well if I do 60-90 min rowing I can easily have heart rate 30-40 min over 90% and 20-25% over 95%.But with 4*4 min intervals I can barely have heart rate over 90% for 10 minutes. So it would mean that 4*4 protocol is inferior to 60min all out effort for Vo2 max training?
not blood pressure?
I’m a lifetime athlete (Was a national level 100m, 200m sprinter, played soccer through HS and University). Fell into cycling in my late 30s and ended up becoming a competitive cyclist. (Went to worlds in Europe 4x for the TT, podiumed nationals, provincials etc.) Best FTP was 340 watts at a race weight of 78kg. Extrapolated V02 was around 65 in my late 40s. Not sure what % decline there was as you age but am assuming my ceiling was higher in my 20s. Are there are rough calculations you can do to estimate the decline from age? *EDIT* Wrote this comment before the video ended and just saw the chart now. Thanks for the great vid!
Im well above elite with about 10-14 hours of training a week at 36. Here in Bend, Oregon, I place in the bottom half over multiday bike races with most of the top placers being in their 40s...I think we need a category way above elite. I feel pathetic compared to those athletes.
It's likely that an "Elite+" VO2 Max is how you end up hanging with the front group long enough to get popped, instead of just getting shelled at the start line :D
You're looking at winning or being very competitive in bike races and not being the healthiest you can be. There's a big, big difference between those two
Unfortunately no, I know my place and start back there so I dont get in anyones way ;) I just try to survive, stage racing is fun if you're not competing against anyone but you@@AndrewVanTil
Cycling performance is heavily dependent on your CTL.
I race too. Alan Couzens has great data on this.
If you look at the data, there are no real health benefits of being above elite. I would argue that the toll it takes on other parts of your body probably have a negative effect.
I have a V02 max of 84 and I’m 25 😳
Thank you PETTER for the through explanation🙃
Train for a marathon. Mines been increasing by 1 every 8 days lol
16 with a vo2 max of 76, estimated by my garmin. I train around 12 hours a week with high intensity and plenty of recovery. Seems a bit high, but could be true. My ftp is around 270, with a w/kg of 4.7, so I’m wondering if this vo2 is accurate?
I've seen videos showing the VO2 max estimate to be exactly that, ESTIMATES. If your Garmin is saying 76, then your VO2 max is way up there! I'm jealous
Does anyone knows the source of the chart for Vo2max per age that is presented in the video ?
The source is printed on the screen with the chart.
Great to see Senna Fans 🤩
I hike steep trails. When i start to get out out breath i slow down. The end.
Sorry, Peter, but doesn't V02max AUTOMATICALLY go up when you lose weight? Are there measurements for 'sumo ringers' or other high performing individuals - - who are NOT super lean? It's obvious that VO2max has to be bad, when someone has a high body fat percentage, because the fat doesn't consume O2 the same way muscle does, but it still counts toward the 'per kilogram of body mass'
It does, but VO2max is a measure of cardiovascular health, and you basically can’t be that big and be healthy, especially as you age. There’s a reason sumo wrestlers only have an average lifespan of 60-65 years, about 10 years less than the average Japanese person.
Losing weight does not automatically mean VO2 Max goes up. Also having a bunch of excess body fat is for the most part, not going to help you live longer . If one is 250bs and has the same FTP as someone that is 150lbs, I am putting my odds on the 150lb person living much longer. Even if they both have the exact same amount of. muscle mass.
@@mattismac If all else is equal, then relative VO2 max, measure as mL/kg/min, would have to go up if kg goes down.
It's certainly less accurate for those with high amounts of adipose tissue, but having tons of excess adipose is also just bad for you in every way. Sumo wrestlers have horrible life expectancies and if you want improve your cardiovascular fitness, losing weight aids effort that tremendously. Literally no upside in staying fat from a longevity perspective, so why would we go through the effort of creating a measure that just applies to people that are excessively overweight?
@@mattismac the formula for VO2 max contains 'per kilogram bodyweight' - which means that the value will go up if bodyweight goes down and performance stays the same or, at least, doesn't fall at the same rate
What's the best way to progress with zone 2? I get that we do bike/treadmill for 40mins or so using RPE, but how do we progress and get better? is it just that by doing regular zone 2, that you naturally progress in that you have to walk faster or bike harder to reach your zone 2 RPE?
Best way is to slowly increase volume, week on week. So increasing duration of each exercise session and/or increasing number of exercise sessions per week. Take a week with reduced volume every 3 to 4 weeks to allow your body to recover and hypercompensate
You should also be doing zone 5 training alongside the zone 2 training. Zone 2 increases mitochondria efficiency and Zone 5 increases the biogenesis of new mitochondria. The combination of those two things is what drives improvements in VO2 Max.
the best way to progress zone 2 is do zone 2
@dwolrdcojp this is typically how I help most of the Soldiers improve
@@philipk4475 Surely you can't just keep adding?
Com o boné do Ayrton Senna. Que honra
VO2 max has to be measured by professional equipment. The 15.3 multiplier calculators are completely useless. My 76 father-in-law has resting heart rate of 42 but can get his heart rate up to 160 on treadmill walking 2mph flat. His calculated VO2 is 58 (extreme elite). He never even jogged in his life.
Really? I'm almost 50 years of age, and my VO2max is close to 50. I have essentially not trained for the past 20 years. Good genes or...?
This is not a very good explanation. For example, if we observe 2 twin brothers who share the same strength and the same training background as well as the same ABSOLUTE VO2Max i.e. O2 consumption undivided by body mass- for all intent and purpose they have done the same amount of training and are capable for the same amount of work.
But now we observe that one brother is fatter than the other. Even though their ABS Vo2max are the same, their relative Vo2max (i.e. after division by weight) are different. And it is NOT because they accrued different amounts of training and unless the differences are so extreme as to cause disease due to obesity, they probably share the same life expectancy regardless of the difference in Vo2 max numbers.
Unfortunately, relative VO2max/body weight (in mL/min.kg) is incorrectly normalized and thus very heavily biased towards lower body weights, which makes the reference values useless for people with deviating body size. The correct way to normalize the absolute VO2max (in L/min) is to divide it by body length² giving relative VO2max/BL² (in L/min.m²). It is all explained in my article. I can't post the link here because messages with links get automatically removed. But if you do a Google search on "true natural bodybuilding vo2max" you will land on my photo blog which contains a link to my article about the topic.
I don't buy this argument at all. Given that elite athletes with a lean body max index have by definition the highest possible VO2 max, such fact renders Attia's position into a very weak argument. As far as I know, elite athletes do not have exceptional longevity and there are no studies proving the opposite. I have not heard of elite athletes living comfortably into their 90s, 100s or beyond. In fact, over-exercise is not good for you. Following the hormesis principle, smart exercise is good for you but extended periods of exertion such comprise the training of elite athletes are not very good for you past your 60s.
Tour the France riders live an average 8 years longer. Data collected since 1930
In addition to what troutjunkie stated above, yes, there are a number of studies supporting elite endurance athletes and superior longevity. Can find via Google search.
What is your preferred method to determine a reasonably accurate VO2Max? 5:50
I applaud Attia 's dedication, but his advice truly only appeals or is relevant to those already in the top 5%....those who are committed, educated and with the financial means to apply his message. Not to mention, likely taking themselves too seriously!
Plus, at this point surely longevity has become over rated. Great, the top 5% of US (top 0.1% of the world) get to live to 110. Not his problem but hardly groundbreaking solutions.
You need to read Dr. Attis’s book. VO2 Max does not just increase lifespan, it increases healthspan. I never exercised regularly until I retired at 66 years/o…too busy working hard to put food on the table for myself and my family.
Went from VO2 Max of 38 to 49 in 2 years. Also eliminated all shoulder inflammation, lost 25 lbs, dropped cholesterol to 125, stopped all prescription medications and no longer use sleep apnea machine after 17 years of continuous use.
Before you jump to conclusions, try it for two years and you will see similar results.
could also be that those training for VO2 max aren't smoking drinking and eating crap....Doesn't mean you have to train like a junkie to live long though
I am 28 years old and according to my Garmin my VO2 max is 56. Does anyone know if the Garmin does a good enough job of getting this data correctly?
2nd that
What is Garmin?
They are pretty accurate (give or take 8%).