Run Faster, Go Further
Training protocols for runners — VO2max, zone 2, breathing techniques, and mobility work.
Training protocols for runners — VO2max, zone 2, breathing techniques, and mobility work.
Episodes
Dr. Andy Galpin explains how to improve VO2 max and build endurance. Covers the physiology of aerobic capacity and training methods to enhance it.
Andrew Huberman breaks down the science of endurance into four distinct categories: muscular endurance, long-duration endurance, high-intensity anaerobic conditioning, and high-...
Dr. Phil Maffetone, creator of the MAF Method, explains why building an aerobic base through low heart rate training transfers to faster race times over longer distances. The co...
Dr. Eric Harbour and Prof. Paul Laursen discuss respiratory training and VO2max optimization for endurance runners, covering breathwork techniques that translate to peak running...
Physical therapist and cross-country athlete Dr. Matt Silver breaks down the distinct roles of isometric training, traditional strength work, and plyometrics for runners, and id...
Compounding pharmacist Kris Gravant breaks down zone 2 cardio training for the general population, explaining why it has become the most discussed training zone in longevity cir...
In the inaugural episode of Perform, Dr. Andy Galpin delivers a comprehensive guide to understanding and improving cardiovascular fitness. He opens with a deceptively simple que...
Sarah Macklin interviews Dr. Inigo San Millan on why mitochondrial function represents the next frontier beyond VO2 max for understanding health and longevity. San Millan explai...
About 40% of people don't improve VO2 max from moderate exercise alone—they need intensity. HIIT triggers rapid mitochondrial growth and produces lactate that crosses into the b...
Build your weekly fitness around 150-200 minutes of zone 2 cardio (conversational pace, nasal breathing) plus strength training. Alternate emphasis every 10-12 weeks. Long zone ...
Brett McKay interviews hybrid athlete and coach Alex Viada on why most people skip zone 2 cardio entirely, jumping straight from rest to zone 3 and missing significant health an...
Three weeks of bed rest causes worse cardiovascular decline than 30 years of aging. The flip side: exercising 4-5 days per week preserves youthful heart structure, and the Norwe...