b'In this episode, I explain practical applications for improving your VO2 max and endurance in order to prevent disease, promote longevity, and optimize overall health and performance. I also explain the training fundamentals and methods to consider when developing an endurance training program, such as general conditioning, warm-ups/cool-downs, tissue tolerance and recovery, injury prevention, and maximizing training time.\\nI describe two endurance training programs suitable for individuals of all training levels: Metamorphosis, designed to improve VO2 max, and Faster in 50, a fifty-day marathon training program. I explain the specific methodologies of these programs, including the resistance training and endurance training elements, building volume and intensity (i.e., zones/"gears"), reps/sets, breathing, and how to assess your progress at the end.\\nThis episode focuses on specific programs and protocols for improving endurance that will help listeners develop/follow their own program or help coaches and trainers design programs for their athletes.\\nAccess the full show notes for this episode at performpodcast.com.\\nThank you to our sponsors\\nAG1: https://drinkag1.com/perform\\xa0\\nLMNT: https://drinklmnt.com/perform\\xa0\\nVitality Blueprint: https://vitalityblueprint.com/perform\\xa0\\nEight Sleep: https://eightsleep.com/perform\\xa0\\nMomentous: https://livemomentous.com/perform\\nTimestamps\\n00:00:00 Protocols to Improve VO2 Max\\n00:03:08 Sponsors: LMNT & Vitality Blueprint\\n00:06:28 Improve VO2 Max, First Principles\\n00:10:43 Training Program Framework for Improving VO2 Max\\n00:19:18 Tool: Protocol to Improve VO2 Max, Metamorphosis Program\\n00:25:34 Sponsors: Eight Sleep & Momentous\\n00:28:38 Metamorphosis Program: Easy Days\\n00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks 1-4\\n00:42:25 Week 5; Easy & Moderate Days; Repeats\\n00:47:25 Higher-Intensity Days, Power Intervals\\n00:53:57 Week 8, Assess VO2 Max, Cooper\\u2019s 12-Minute Test\\n00:55:16 Sponsor: AG1\\n00:56:47 Tool: First Marathon Training Program, Faster in 50\\n01:01:14 Faster in 50 Program: General Conditioning & Marathon Training Phases\\n01:04:36 Phase 1, Day 1\\xa0\\n01:11:08 Phase 1, Week 1: Tempo Run, Fartlek Run, Cross-Train, Recovery Accelerators\\n01:15:21 Phase 2 & Increasing Endurance Training; Peak Week\\n01:21:25 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media\\nDisclaimer and Disclosures'