What is the ideal duration (of sprint and rest) to increase vO2 max?

To optimize VO2 max through sprinting, the ideal durations for sprints and rest intervals can vary depending on the intensity and the specific goals. Here are some recommendations based on insights from experts like Andrew Huberman and Andy Galpin:

1. 20-30 Seconds On, 40-60 Seconds Off: For high-intensity intervals, sprint all-out for 20 to 30 seconds, followed by a rest period of 40 to 60 seconds. This allows for quality sprints and sufficient recovery to prepare for the next burst 1.

2. 1-Minute Sprints: Conducting 1-minute sprints with 1-3 minutes of rest in between can effectively elevate heart rate to its max and improve VO2 max. This method allows you to maintain high effort and proper form during the intervals 1.

3. 2-Minute Intervals: Sprint or exercise at maximum capacity for two minutes, followed by a two-minute rest. This approach is repeated for multiple rounds, typically three in a session, where the initial round often sets a benchmark for the subsequent intervals 2.

4. Frequency: Engaging in these sprint interval workouts at least twice a week is generally advised to improve VO2 max. However, it can be beneficial to increase to three times per week if your recovery and fitness levels permit 3.

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     1

     High-Intensity Workouts

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     2

     High-Intensity Training

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     3

     Sprinting Strategies

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In all cases, it's crucial to allow adequate recovery time between intervals to sustain performance and avoid injury. Adjustments should be made based on personal fitness levels and how well you can maintain form and intensity throughout the workout sessions.