To push VO2 Max into the top 2.5% for your age, do 80% of cardio at Zone 2 (conversational pace, ~4 hours/week across 5 sessions) and 20% as high-intensity intervals. The HIIT protocol: 4 minutes all-out running, 4 minutes walking, repeat 4 times, twice per week. The Zone 2 builds a stable aerobic base; the intervals push peak VO2 Max higher.
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