I hear a lot about VO2 maxes, so I thought, but we should all be driving our cardiovascular performance up to get a high VO2 max.

Well, that's where the intensity is, yeah.

I think it's, I mean, and correct me if I'm wrong, but my understanding after reading and watching everything is doesn't take that much to build VO2 max.

No, it doesn't. It's that high intensity that's a little bit uncomfortable where you're pushing at that max for, you know, about four minutes to build that VO2. In the sports science world, it's always been the four by four, the Norwegian four by four. Four minutes on, four minutes off, four minutes off.

But that's not three days a week. No, not at all. Eugian protocols once a week. Once a week at the most,

right. And the other sprints, just to give you, I tend to give my examples, because it makes it more real.

But when I'm doing sprint intervals, I do it the 30 seconds on and then complete recovery, meaning for 30 seconds, I'm taking my heart rate as

high as I can get it, and then I'll completely recover, which takes me two to three minutes.

I just happen to do it on a treadmill, but the reality is you can do it on anything.

It's a heart rate function, not an apparatus function.

So for me, on a treadmill, after I'm done warming up, you can't do it cold or you'll hurt something.

After I'm done warming up, because I'm a really short person, I punched the treadmill

up to 11, and I am just working so hard I don't fly off the back.

But that gets my heart rate up really high, about 186.

Everybody's top heart rate is different.

And then I completely recover, And I do that four times.

It doesn't take that long.

And you feel so good when you're done.

So I can't run at the moments.

This morning I did explosive kettlebell swings.

Why can't you run at the moment?

Torn hamstring and meniscus.

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