Endurance & VO2 Max
Andy Galpin trains Zone 2 and VO2 max as separate adaptations needing separate sessions: easy, conversational Zone 2 work for your aerobic base, and one hard weekly VO2 max session, like a Norwegian 4x4 (4 min hard, 3 min easy, times 4), for your ceiling. VO2 max is among the strongest predictors of long-term health.
Separate Zone 2 from VO2 max Different days, different intensities
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 1 to 2 sessions/week, 30 to 60+ min at a conversational pace
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 1 hard session: e.g. Norwegian 4x4 (4 min hard / 3 min easy x4)
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 Add time, distance or intensity over weeks
Adaptation is a response to stress. Nudge the stimulus up gradually rather than doing the identical session forever.
Fuel the longer, harder sessions Carbs for long/intense work (up to ~60g/hour if needed)
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 As a daily supplement if you do a lot of anaerobic work
Beta-alanine buffers the acid build-up of hard, 1 to 4 minute efforts. Useful if your training skews toward high-intensity intervals.
This protocol works from your actual levels. Testing partner coming soon.
- Heart-rate chest strap monitor
We may earn a referral fee if you book testing through a future partner link; it will never affect which tests are listed here. This is not medical advice or a diagnosis.
Zone 2 (easy, conversational effort) builds mitochondrial density and fat-burning efficiency, the aerobic base.
View sources
Huberman Lab Guest Series: Optimize Your Training Program for Fitness & Longevity
Optimize Your Training Program for Fitness & Longevity
Huberman Lab + Galpin: how to build strength, muscle size & endurance
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 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.
Is this for you
- 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)
Cautions
- 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.
- Brisk walks, hills and bodyweight intervals cost nothing.
Common questions
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