Hi, I'm a Endurance Performance Coach. It's important to note that VO2 max is not the sole predictor of athletic performance. Factors like mitochondrial quality and density, lactate threshold, aerobic threshold, and running economy also play significant roles for running and other endurance sports. While VO2 max is influenced by genetics, it doesn't necessarily improve with training in experienced athletes. Research has shown that VO2 max remains stable in experienced athletes despite increases in training and performance, suggesting that it has limited utility as a performance indicator. It’s kind of like using a shadow of a tree to tell you how tall the tree is. That may work, but you need to have precise input variables like the angle of the sun and distance to the tree. Even then there may be some variance from actually measuring the tree. VO2 is not the bellwether of performance, it's just one of many variables that go into making a complete athlete. A study in the Journal of Sports Medicine and Physical Fitness found that elite runners improved by one percent over three years, but their VO2 maxes didn't change. Similarly, marathon world-record holder Paula Radcliffe's VO2 max remained steady from 1992 to 2003 despite a massive increase in training and performance. However, less-trained athletes can benefit from VO2 max training, as seen in a study in Clinical Science, where six recreational athletes increased their VO2 max by an average of 13.7 percent over 24 weeks of a 36 week study. However, all of the changes were measured in the first 24 weeks, without any increase in VO2 max in the ensuing 12 weeks. Focusing solely on VO2 max can be misleading, as it doesn't change significantly in well-trained athletes and using it to determine training intensities might not yield the desired results, especially if you overdo or misuse high intensity training. Most experienced endurance athletes get faster but not pushing at their limit in hard intervals, instead keeping blood lactate at or below 4 mmol. To get fitter, athletes should concentrate on various aspects of their training, such as aerobic endurance, running economy, speed, and lactate threshold. Incorporating a combination of easy, steady miles, short intervals, and longer intervals can lead to improvements in multiple performance metrics and result in better overall athletic performance. While VO2 max might not be the most critical performance metric, traditional VO2 max interval training can still provide numerous benefits like improved running economy, aerobic endurance, lactate threshold, muscle-fiber strength and composition, and other physiological variables that contribute to fitness development as long as its applied strategically and intelligently. The takeaway here is don’t sweat your VO2 max number. No matter what, never put too much stock in a single metric related to your fitness. You are not that number, and it’s not going to change much anyway. You can definitely improve your athletic performance year to year even if VO2 remains unchanged.

the smile when he touched the ground, at 1:26 made my day, he knows he achieved his mobility goal and he is proud of it.

Excelente! Great job and fantastic complement to my workout. Thank you for being here.

I am thinking about focusing on cardio over the summer, so perfect timing for this. 😂 Thanks for another great video

Thanks for the video! I am currently training for my second ever sprint triathlon and can definitely confirm that my body is far more tuned for running and cycling. I wish to continue training this way after the event to improve and stimulate my body in different ways. Perhaps I should start tracking VO2 max as well ;)

Just recently viewed Dr Peter Attia’s podcasts on the significance of VO2 max as a key performance indicator and for its strong correlation with longevity. I have to say that nothing has ever been more convincing than that and it’s inspired me to continue exercising more often and more intensely. So if you want to grow old and still be able to play with your grandkids and walk long distances comfortably then you should work like an athlete every day and build good breathing/sleeping/eating habits. It’s like the saying goes, “Health is wealth”!

It's great to hear about the subject of vo2max being mentioned I hope you do more videos on this subject thank you

At 54, cardio & peripheral cardio is #1 for me. Erector spinae, shoulders, hips & tight core follows. Everything will follow. Thank You, Bioneer, for all the time and work you put in to share with us.

Good video. After years of fairly high volume of cycling training I'm amazed how some people don't do any cardio. They don't know what they're missing.

Love the ebook and exercises. I train for hypertrophy, strength, and endurance all at once generally. Since I’m a surfer I need stamina, flexibility, strength(especially core) and cardio. I generally do a circuit mixing in curls, push-ups, pull ups, squats and lunges. Then I throw in core work in the middle and some kettlebell swings and rows. For rest I dead hang and then finish with farmers Carry.

i love all your stuff. been watching for years. thank you.

Training high is one of my favorite ways to train. Literally and Metaphorically

Damn, I was just looking into VO2 max within this last month. Love your channel!

Always been interested in knowing my VO2 max, didn't realize there was a formula to get an estimate. Great video!!

I am 65 and still interested in prime fitness. At my age variety is absolutely necessary to stave off boredom, but also to prevent injury and undue fatigue - no, I don't recover like I did in my 20's! My favorite exercise is a class that we have here in Naples, FL called Spenga (Spin, Strength, Yoga). There are several formats of Spenga, but the one I choose is Spenga Rep - basically, this is exercise done in a HIIT type format - usually some form of a TABATA - on / off training, like 40 seconds on and 20 off. The great thing about Rep is that we a variety of equipment - dumbells, Kettle Bells, TRX, various balls such as medicine and slam balls, benches, and of course, many body weight exercises - each work out is different. This is ideal for a senior like me, and most importantly, I would spend hours trying to plan all of this - here, I just show up and put in the hard work! I can do this class 2X a week - any more is too much. When I am home, I walk, and work out in my home gym doing all the great 'Bioneer' stuff - bar hangs, various pushups, squats, yoga postures, etc., etc. Yes, I incorporate lots of stuff from the Bioneer channel!!

Great video bro. I have been trying to maximise my stamina to the maximum

Your videos are always so interesting, each topic you cover is so specific and well researched. Great video dude. I'm going to implement a lot of what is in this video into my BJJ training, as in a recent competition I won my first match, but I was so gassed in my second match, I just had zero energy. I think implementing more vo2 max style training, rather than just running 5k/10k would benefit me a lot more. Sick video.

Personal advice: Don't run right after or before jumping rope and if you do, don't overexert yourself cause if you are too tired from one of them, your form for the other one will become poorer and you'll be putting more stress on your joints. You can do both, but get enough break in between them. Also jump rope at the gym or on a special surface, cause doing it on asphalt will put stress on your knee joints among other things

Excellent video

Awesome video, full of ideas to explore! I just recently decided to dedicate my next meso cycle to prioritise cardio vascular stamina training, as I've been letting this slip the last few cycles and started to notice it in effect my performance in my strength workouts and daily life. Personally I've started doing a series of Burpees every morning, starting slow more like yoga stretching, and then as my body warms up picking up the pace, and then doing between 3/5 sets close to cardio failure to finish (depending on the day, sense of fatigue, time etc). On top of this I'm running twice a week(HIIT sprint training), and using my bike to get around much more. It means I'm deprioritising my gym sessions to some degree, but I think my long term work capacity and general daily energy will more than reward purely maintaining my strength development for this period. Great video, thanks!

Great job awsome video full of ideaa mentally and total boby relaxation thanks for you

Thanks so much for this one Adam. Fantastic video! Keep up the great 😊work and the unavoidable journey to 1M subs!

Pretty good video and a good timing as well. More people than ever like to use fitness trackers. I love to improve vo2 max and strength simultaneously. Running is relaxing and I love it. According to my Garmin, I'm very slow and I rarely do fast sessions. I run for relaxation and am among the quarter of slowest runners in my age group (34m). Yet, my vo2max is in the top 10 percent for my age group. Slow jogging as a steady state exercise is good for my mental health and I think almost everybody can profit from investing some time in good cardio. Doesn't have to be an all out effort (although that would also work).

I bought my Crossrope set over a year ago and hands down they are the best jump ropes I've ever used!

Congrats on 700K subs Sir!!

Nice exercise video

i love this video, as always so detailed and right on time when i just on time, just when i was thinking about how i get gassed out too easily

Great information work out 👍

Amazing very nice way of doing workouts

Wow you are giving us great information about Excercise you have many ideas ❤❤❤❤❤❤

I have a whole set of Crossropes and love them. They’ve definitely increased my stamina and helped improve my running performance as well

Amazing training

Ur videos are very informative

Great episode! Thanks

Great video 👍

So nice workout 💯

So nice work 💯

Great video bro I have been trying to maximise my stamina to the maximum

I find that more low intensity work increases aerobic fitness way better than v02 max. I got my aerobic threshold measured in a lab after reading stuff from Scott Johnston/evoke endurance. He think the low end markers are more important than something like v02 max for endurance. The low end is the “base” of your aerobic fitness, and mine was awful from growing up always going hard. Even what I thought was low end,… the lab test showed it was still too hard, therefore I wasn’t improving Edit: I recommend this video “the physiology of endurance evoke endurance”

Thanks for another great video

Thank you for your hard work.

Thanks for the video

Great video.i have been trying to maximize my stamina to the maximum

Awesome video

Great video, really interesting

Great video

Great workout

Awesomeness 😎💙🙏🏼. Great content.

I did a VO2 Max test when I was college and it was a lot of fun and useful.

Excellent Job

a few months of kickboxing has improved my vo2 max more than 2 years of running!

Very nice workouts

Man i impressed, you are great man to train people to they perfect thair healthy activaty.

Good info.. for the future. Thanks..

Great work

Nice work

Bro this is uncanny. I swear every time you put out a video, its something Ive been trying to work on.

Nice workout

I've noticed that my own VO2 max is different for different activities and it's good to hear that's a real thing (not me just getting old).

Great video. Frankly, your last remarks about training in different modalities, etc. sounds very much like CrossFit, which advocates training in a wide variety of modalities and time periods and intensities (although the emphasis in CrossFit appears to be more on higher intensities in general).

Thanks for the info this very interesting.

Awesome videos

Amazing exercise

Good work 👍

Good work

Thanks for thisamazing video

Good effort

Well explained

You should make a discord where people can talk about training with each other! Love the Batman vids!❤

Great Video

Brilliant video respect brother YNWA

Awesome exercise 👌❤❤

Nice work out about fitness

Very thought provoking. 👍

i learned so much in this video

In martial arts, you have to be very well rounded. Strength, endurance, cardio, mobility, and of course, skill related fitness: agility, balance, coordination, speed, power, and reaction time. You build the skills on top of the base fitness, of course, but at the end of the day, a shortcoming in skills is much more easily corrected than a shortcoming in the fundamental fitness.

Useful video

good work

Good workout

I think one of the greatest fitness modalities ever made was criminally underrated and overlooked and I wish someone would bring it back to the masses. Heavyhands

Any chance you'd do a video on potentially increasing your VO2max? That's what I was hoping to see. But it's definitely one of my goals for this year.

Awsome video

Good job 👏

Great vedio❤

Good job

Good video

Loved this

Great video! I use a HIIT workout from Pavel Tsatsouline’s “The Quick And The Dead” once a week. Not sure if it’s most efficient, but it ensure I hit HIIT on a regular basis 😉

well done 👍

Misread the title and got excited. For a moment I thought that someone respected in the community was finally going to review Greg’s GO2Max 😆

Aerobic fitness has just recently become higher priority for me since I’ve signed up to do a Spartan Beast race. My steady state running cardio and mechanics were severely lacking because before I was just focused on resistance training. But now, I do 3 days of running and 3 days of resistance training. I’ll also incorporate some free running for supplemental fun cardio, some shadow boxing and I also enjoy my KB swings.

Exercise good work

This stamina training os so effective ❤

Good exercise

Good job😍

How are you liking the Sports Mask Adam? I just started using the Oxygen Advantage app, and it’s making a huge difference. I got the O2 trainer, and is so far helping a lot. I planned on getting the sports mask too. Have a good year bro, take care. 🙏🏼

Nice explanation thx

Nice exercise tips for had work out super duper body good

Perfect one

I’m really happy you made valid points regarding fitness because many people these days really believe only lifting weights makes you fit. Fitness is a wholistic concept. You need strength, stamina, flexibility, mobility, diet, and mental health.