Improve your VO₂ Max with a 3-part protocol: Zone 2 training to build your aerobic base, high-intensity intervals to raise your ceiling, and structured recovery to integrate gains. Timing, circadian-aligned light exposure, and mitochondrial signaling are key for lasting aerobic capacity and longevity.

Zone 2 training is the underrated foundation of endurance and longevity. It’s slow, steady exercise where your body burns fat efficiently, mitochondria multiply, lactate stays low, and recovery accelerates. This metabolic gear expands VO₂ Max, improves insulin sensitivity, and builds capacity that lasts.

VO₂ Max intervals are 3–5 minute efforts at 90–105% of your max heart rate—the sweet spot where oxygen delivery, extraction, and cardiac power are stressed most. Backed by research, these Zone 4 workouts raise your ceiling, expand VO₂ Max, and deliver the strongest longevity benefits of any training method.

Redline Ratio shows how much of your VO₂ Max you can actually sustain before fatigue. A high ratio means you access more of your aerobic engine efficiently, improving endurance, pacing, and resilience. Build VO₂ Max first, then train VT2 to raise your Redline Ratio for maximum performance.

VO₂ Max plateaus aren’t always about effort—they often signal mismatched training, poor recovery, circadian disruption, or skipping foundational Zone 2 work. Track Redline Ratio to see if you’re efficiently using your aerobic ceiling. Stabilize signals, recover well, and rebuild from the base to resume progress.