# How to Improve Your VO2 Max & Build Endurance

Page: https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/how-to-improve-your-vo2-max-build-endurance
Text version: https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/how-to-improve-your-vo2-max-build-endurance.md
Podcast: [Perform with Dr. Andy Galpin](https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078)
Published: 2024-06-26T08:00:00+00:00
Episode link: https://performpodcast.com/episode/how-to-improve-your-vo2-max-build-endurance/
Audio file: https://traffic.megaphone.fm/SCIM4912961899.mp3?updated=1738455956
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JSON: https://stenobird.com/v1/public/podcasts/perform-with-dr-andy-galpin-6754078/episodes/how-to-improve-your-vo2-max-build-endurance
Duration seconds: 4955

## Resource

In this episode, I explain practical applications for improving your VO2 max and endurance in order to prevent disease, promote longevity, and optimize overall health and performance. I also explain the training fundamentals and methods to consider when developing an endurance training program, such as general conditioning, warm-ups/cool-downs, tissue tolerance and recovery, injury prevention, and maximizing training time. I describe two endurance training programs suitable for individuals of all training levels: Metamorphosis, designed to improve VO2 max, and Faster in 50, a fifty-day marathon training program. I explain the specific methodologies of these programs, including the resistance training and endurance training elements, building volume and intensity (i.e., zones/"gears"), reps/sets, breathing, and how to assess your progress at the end. This episode focuses on specific programs and protocols for improving endurance that will help listeners develop/follow their own program or help coaches and trainers design programs for their athletes. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform Vitality Blueprint: https://vitalityblueprint.com/perform Eight Sleep: https://eightsleep.com/perform Momentous: https://livemomentous.com/perform Timestamps 00:00:00 Protocols to Improve VO2 Max 00:03:08 Sponsors: LMNT & Vitality Blueprint 00:06:28 Improve VO2 Max, First Principles 00:10:43 Training Program Framework for Improving VO2 Max 00:19:18 Tool: Protocol to Improve VO2 Max, Metamorphosis Program 00:25:34 Sponsors: Eight Sleep & Momentous 00:28:38 Metamorphosis Program: Easy Days 00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks 1-4 00:42:25…

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## Transcript

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