Neuroscientist Reveals The Straightforward Method to Increase Your VO2 Max

If you're an athlete, you've probably heard the recent buzz around VO2 max. Whether you run sprints on the daily or frequent your local circuit training studio, VO2 max is an important stat to understand. Simply put, your VO2 max is the maximum volume of oxygen your body can process. It tells you how much oxygen your body can use during intense exercise.

Picture two sprinters running side by side. If the first sprinter has a VO2 max of 45 and the second has a VO2 max of 50, the second runner will be able to use significantly more oxygen. That means their muscles get more fuel, allowing them to run longer without getting tired. In short, the higher your VO2 max, the better shape your body is in.

But how exactly do you increase your VO2 max? In a recent podcast episode, Dr. Andrew Huberman breaks down a simple method that can help you increase your numbers, known as the "Sugar Kane Protocol," named after expert trainer Kenny Kane. It is a high-intensity interval training method that's designed to boost cardiovascular fitness with a limited time commitment.

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How to Perform the Sugar Kane Method

1. Select Desired Exercise: Choose an exercise you can perform at high intensity safely, whether it's running, rowing, or cycling. 
2. Warmup: After you've chosen your exercise, start with a short warmup like a run, jumping jacks, or skipping rope to increase your body's core temperature.
3. Round 1: Go the maximum distance you can on the exercise you chose for two minutes. Then rest for 2 more minutes.
4. Round 2: In round 2, go the same distance you did in round 1 as fast as you can. There is no set time for this round, so this will vary depending on your fatigue level. Rest for another 2 minutes.
5. Round 3: Go all out as fast as you can for the same duration as you did in round 2, going at least as far as you went in round 1. If there's still time left, you're going to continue to go all out until the entire duration is complete. 
6. Cooldown: Instead of just flopping on the floor, Huberman suggests performing some kind of dedicated cooldown, such as walking to recover your breathing. 

Huberman suggests adding this workout into your routine every two to four weeks, in place of your typical high-intensity session.