Connor Darnbrough Recommends 25-Minute Zone 2 Workout to Raise VO2 Max in 8 Weeks
Updated
Updated · Fit and Well · Jun 14
Connor Darnbrough Recommends 25-Minute Zone 2 Workout to Raise VO2 Max in 8 Weeks
1 articles · Updated · Fit and Well · Jun 14
Summary
Darnbrough says beginners can improve VO2 max with 20-30 minutes of brisk walking, light jogging, cycling or swimming three times a week at zone 2 intensity.
Zone 2 means roughly 60-70% of maximum heart rate, or a pace where full sentences are still possible, which he says builds the aerobic base needed for later gains.
After 6-8 weeks, he advises adding 30-second hard efforts with 90-second recovery for 4-6 intervals, bracketed by 5-minute warm-up and cool-down periods.
A 2018 study cited in the report found people with elite cardiorespiratory fitness had about 5 times lower mortality risk than those in the lowest fitness group.
Darnbrough also recommends pairing cardio with strength training, arguing added muscle mass can improve oxygen use and support healthier aging.