Endurance & VO2 Max
Andy Galpin's cardio framework: train your Zone 2 base and your VO2 max as two separate things, on separate days, because they build different machinery. One of each per week goes a long way.
Galpin breaks fitness into nine distinct adaptations, and the endurance side is where most people train sloppily. His key correction: Zone 2 base work and VO2 max work are different adaptations and should be trained separately. Blend them into one undifferentiated 'cardio' session and you develop neither fully. The good news is the weekly dose is small.
Why it works▼
Separate Zone 2 from VO2 max
Combining them into one moderate 'cardio' slog gives you neither adaptation. Keep easy days truly easy and hard days truly hard.
Build a Zone 2 base
Easy aerobic work you could hold a conversation through. A heart-rate monitor keeps you honest, since most people go too hard on easy days.
Push VO2 max once a week
One quality high-intensity session weekly raises your VO2 max. Use a bike, rower or treadmill so you can push hard safely.
Apply progressive overload
Adaptation is a response to stress. Nudge the stimulus up gradually rather than doing the identical session forever.
Fuel the longer, harder sessions
Short or easy sessions need little fuel. For long or glycogen-depleting work, carbohydrate during the session protects performance.
Beta-alanine for high-intensity buffering
Beta-alanine buffers the acid build-up of hard, 1 to 4 minute efforts. Useful if your training skews toward high-intensity intervals.
- Lifters who neglect their heart and VO2 max
- Anyone confused about Zone 2 vs intervals
- People short on time who want the minimum effective cardio dose
- Longevity-minded trainees (VO2 max is a strong health marker)
- If you have a heart condition, are new to exercise, or are pregnant, get medical clearance before high-intensity interval work.
- True VO2 max efforts are very hard; build a base first and progress gradually to avoid injury.
- Beta-alanine commonly causes a harmless skin tingle; split doses if it bothers you.
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- July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Andy Galpin and is not created, reviewed, endorsed by, or affiliated with Andy Galpin or Exercise scientist.