VO2 max / HIIT
Metabolic Health · Movement
Tier S
What this is
Mandsager 2018 JAMA Network Open: elite CRF associated with 80% reduction in all-cause mortality vs low CRF. Every 1 MET increase in CRF = ~10-15% mortality reduction. Probably the strongest single exercise signal.
Mechanism
Maximal oxygen consumption is strongly inversely correlated with all-cause mortality; HIIT improves VO2 max faster than steady-state; mitochondrial density and cardiac output adaptations
Dose & route
1-2 sessions/week; e.g., Norwegian 4x4 (4 min high / 3 min recovery × 4); Tabata; 30:30 intervals
Citations
- https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2707428
- https://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)30099-2
- https://pubmed.ncbi.nlm.nih.gov/29167395/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.