Increasing one's VO₂ max is an absolute priority for long-term health, using a training model that combines base work (Zone 2) and peak work (high intensity).

noli's read

VO₂ max, which measures the body's maximum capacity to utilize oxygen, is one of the most robust indicators of longevity and cardiovascular health. Research, notably a major meta-analysis published in the British Journal of Sports Medicine (Ross et al.), confirms a strong correlation between a high VO₂ max and a significant reduction in all-cause mortality. Peter Attia's approach, which advocates for a structure between low-intensity aerobic work (Zone 2) and high-intensity work, is consistent with the principles of sports literature (RCTs and observational studies). Zone 2 improves mitochondrial metabolic efficiency, while high-intensity intervals specifically stimulate VO₂ max adaptations. Although science strongly supports the benefit of this indicator, it is important to note that VO₂ max is also influenced by genetics, which means that individual gains may vary. The emphasis on the structuring of volume and intensity is a cautious and well-founded recommendation, avoiding overtraining while optimizing physiological adaptations.

the sources

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