What intervals should I follow to improve vo2 max

To enhance VO2 max, Andrew Huberman recommends high-intensity interval training (HIIT) as an effective approach. The key is performing short, intense bursts of exercise followed by sufficient rest to maximize recovery and performance:

1. Intervals: Aim for 20 seconds of all-out effort, such as sprinting, followed by 40 seconds of rest. Repeat this cycle 6 to 8 times per session. This method maintains high quality and effort during the intense intervals 1.

2. Session Frequency: Include these HIIT sessions 2 to 3 times per week. More frequent sessions might lead to excessive fatigue or other issues 1.

This approach has been found effective in improving VO2 max and other health metrics compared to steady-state training, providing similar or even superior benefits with less total exercise time 1.