I started doing Max VO2 training almost every Sunday a few months ago. I say ‘almost’ because my vacations this summer included a few misses, but as I head into the school year this will become the norm. However I’m struggling a bit with motivation right now because the Norwegian 4X4 Protocol I’ve been doing is really hard.

I always feel great having finished it, but dang it’s just not fun to start. 4-minutes at about 85-95% heart rate max, followed by 3-minutes recovery, four times. The total protocol is 28 minutes, but I can’t just get on a treadmill and go at 85-95% without getting winded and having to stop or slow down, so I add a 4-minute warmup which puts this workout at 32 minutes.

You might wonder, if it sucks so much why do it? Why do I bother? Because increasing Max VO2, (your maximum oxygen intake during exercise), is one of the absolute best things you can do to increase healthspan and lifespan.

See this Tweet by Dr. Rhonda Patrick:

Cardiorespiratory fitness (measured by VO2 max) is one of the best indicators of improved healthspan and lifespan.

One of the best protocols for improving VO2 max is the Norwegian 4×4 protocol – a 4-minute interval at the maximum intensity you can maintain the entire interval… https://t.co/25WIyi54dt

— Dr. Rhonda Patrick (@foundmyfitness) December 8, 2023

Here is her podcast on The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick:

Writing this is my last bit of procrastination before getting on the treadmill… I’ve got to figure out a habit routine that makes getting this workout started easier!

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PS. I’m keenly aware that I’ve written about this a couple times already (here and here), but it’s what’s on my mind and it’s something I hope I can inspire others to do!