What is the best training program to increase VO2 max?

To increase your VO2 max effectively, the Huberman Lab recommends incorporating a mix of high intensity interval training (HIIT), sprint interval training (SIT), and moderate intensity continuous training (MICT). Here's a breakdown of these methods:

1. High Intensity Interval Training (HIIT):
   • Perform submaximal efforts at 80-100% of your VO2 max.
   • Activities span 60-240 seconds interspersed with less intense recovery periods.
2. Sprint Interval Training (SIT):
   • Engage in all-out bursts exceeding 100% of your VO2 max for 8-30 seconds, followed by low-intensity recovery periods.
3. Moderate Intensity Continuous Training (MICT):
   • Consists of steady-state cardio, sometimes referred to as Zone 2 cardio, performed continuously for 20-60 minutes at 40-60% of your VO2 max.

These varied intensities are critical as they engage the body's cardiovascular and muscular systems differently, each contributing to improved aerobic capacity and overall fitness. Always ensure that you incorporate sufficient recovery and vary the intensity to prevent overtraining 1.