Joel Jamieson on How to Increase VO2 Max For Longevity AND Performance

2026-02-20

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A lot of coaches and serious lifters know VO2 max matters… but they’re not totally sure how to train it correctly. Some people are hammering HIIT circuits and hoping that’s enough. Others are living in Zone 2 because that’s what the longevity crowd is preaching. And a lot of strength coaches are stuck in the middle, wondering if pushing conditioning harder is going to cost them strength, power, or muscle. So you end up with confusion. Mixed messaging. Programs that make people tired… but don’t nec...

A lot of coaches and serious lifters know VO2 max matters… but they’re not totally sure how to train it correctly.

Some people are hammering HIIT circuits and hoping that’s enough.

Others are living in Zone 2 because that’s what the longevity crowd is preaching.

And a lot of strength coaches are stuck in the middle, wondering if pushing conditioning harder is going to cost them strength, power, or muscle.

So you end up with confusion.

Mixed messaging.

Programs that make people tired… but don’t necessarily move the needle on either lifespan or performance.

If you’ve ever wondered, “Am I actually improving VO2 max… or just getting good at suffering?” — you’re not alone.

And if you’ve tried to balance conditioning with strength work and felt like something had to give, I totally get it – because I was there too.

But here’s the thing:

The issue isn’t whether VO2 max matters, because it clearly does – for heart health, work capacity, and long-term performance.

The real issue is that most people don’t understand what actually drives improvements in VO2 max.

It’s not just doing more random cardio.

It’s not just “go as hard as I can.”

It’s understanding the physiology, the energy systems, and how VO2 max training fits inside a bigger conditioning framework.

And the good news is this — you don’t have to choose between longevity and performance. When it’s programmed intelligently, VO2 max training can support both.

So today, Joel Jamieson and I are going to simplify what’s often overcomplicated.

By the end of this show, you’ll understand exactly how to structure VO2 max training inside a real-world program. You’ll know when to push intensity, when to build the base, and how to do both without compromising strength or recovery.

And Joel is going to break this down in a way that’s practical — not theoretical — so you can actually apply it ASAP!

Quotable Quotes

Your body is running on aerobic metabolism using the oxygen from the second you’re alive until you’re dead. It is the primary system of life

Improved aerobic metabolism means not just greater power output but also a longer, healthier life

The faster the progress you make, the less sustainable it is over time. Slow and steady is a much better long-term path

This Week on the Physical Prep Podcast:

A solid primer to VO2 max as a whole:
- WHAT VO2 max is,
- HOW to assess it, and
- WHY it’s so freaking important for performance and health!
VO2 max testing: From laboratory grade options to DIY, boot strapped variations that you can do virtually anywhere
The difference between VO2 max and Zone 2 training (and why they’re BOTH important!)
How smart conditioning can actually help support your strength, power and hypertrophy goals
Where to start with your 40+, gen pop crowd who knows they need to “improve their conditioning”
Stacking training blocks to help build the low-, middle- and high-ends of aerobic development
Why big changes or improvements in conditioning in the short-term rarely pay-off over the long-haul