The VO2 Lounge

In this episode, we discuss why the internets favourate training zone (zone 2) is overrated. Podcasters like Peter Attia and Andrew Huberman often comment on the importance and effectiveness of zone 2. But have we taken it too far and neglected high intensity intrvals that could be more important to athletic performance?Like the episode? Why not check out another one?

In this episode, we explore weight loss drugs like tirzepatide, semaglutide, and Wegovy. Studies reveal that 80% of participants achieve 15-20% weight loss—but what are the potential downsides? Join us as we dive into the science, benefits, and risks of these ground breaking treatments.Stay Connected: Join Our WhatsApp Community: https://chat.whatsapp.com/CZ5r5BlqIZx2XusH9ODC3U Instagram: ⁠⁠@thevo2lounge⁠⁠ Personalized Coaching Inquiries: ⁠⁠[email protected]⁠⁠Enjoying the Podcast?Explore previous episodes, follow the show, and consider leaving a 5-star review. Your support helps us grow! Share this episode with a friend to expand our community.Disclaimer: This podcast is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before beginning any exercise or nutrition program. Your health and safety are your responsibility.

Discover how to boost your longevity by 250%! In this episode, we dive deep into the science of muscle hypertrophy, exploring the mechanisms that drive muscle growth and their profound impact on health and lifespan.Stay Connected: Join Our WhatsApp Community: https://chat.whatsapp.com/CZ5r5BlqIZx2XusH9ODC3U Instagram: ⁠⁠⁠@thevo2lounge⁠⁠⁠ Personalized Coaching Inquiries: ⁠⁠⁠[email protected]⁠⁠⁠Enjoying the Podcast?Explore previous episodes, follow the show, and consider leaving a 5-star review. Your support helps us grow! Share this episode with a friend to expand our community.Disclaimer: This podcast is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before beginning any exercise or nutrition program. Your health and safety are your responsibility.

Boosting Your VO2 Max: The Key to LongevityIn this episode, we dive into the importance of VO2 max and how to improve it. When it comes to longevity, VO2 max reigns supreme. Consider this: high blood pressure increases all-cause mortality by 20%, type 2 diabetes by 30%, and smoking by 50%. But a low VO2 max? It skyrockets the risk by a staggering 400%. Learn why VO2 max matters and practical strategies to elevate yours for a longer, healthier life.Stay Connected: Join Our WhatsApp Community: https://chat.whatsapp.com/CZ5r5BlqIZx2XusH9ODC3U Instagram: ⁠@thevo2lounge⁠ Personalized Coaching Inquiries: ⁠[email protected]⁠Enjoying the Podcast?Explore previous episodes, follow the show, and consider leaving a 5-star review. Your support helps us grow! Share this episode with a friend to expand our community.Disclaimer: This podcast is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before beginning any exercise or nutrition program. Your health and safety are your responsibility.

Budget Bulk: Build Muscle Without Breaking the Bank Looking to build muscle without straining your finances? In this episode, we explore strategies to help you bulk up effectively on a budget. Key Topics Discussed: Caloric Requirements: Determining your optimal calorie intake for a successful bulk. Macronutrient Breakdown: Structuring your diet for maximum muscle gain. Cost-Effective Foods: Affordable, nutrient-dense options to fuel your bulk. Training Strategies: Budget-friendly workout techniques to maximize results. Is Bulking Necessary? A balanced perspective on whether bulking is right for you. Stay Connected: Join Our WhatsApp Community: https://chat.whatsapp.com/CZ5r5BlqIZx2XusH9ODC3U Instagram: @thevo2lounge Personalized Coaching Inquiries: [email protected] Enjoying the Podcast?Explore previous episodes, follow the show, and consider leaving a 5-star review. Your support helps us grow! Share this episode with a friend to expand our community. Disclaimer:This podcast is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before beginning any exercise or nutrition program. Your health and safety are your responsibility.

Why Women Gain More from Super Shoes Than Men Why do women see a bigger performance boost from carbon superhoes? In this episode, we uncover the science behind this advantage, the role of underrepresentation in research, and standout performances like Ruth Chepngetich’s. Plus, we tackle the "PED question" and explore how gender differences play out in the world of elite running. Topics Covered: The unique female advantage in super shoes Why this advantage exists Underrepresentation of women in sports science Breaking down the carbon super shoe phenomenon Super shoes, PEDs, and record-breaking performances Stay Connected:  Join our WhatsApp community:https://chat.whatsapp.com/CZ5r5BlqIZx2XusH9ODC3U Instagram: ⁠@thevo2lounge⁠  Personalized coaching: ⁠[email protected]⁠ Enjoying the Podcast? Explore previous episodes, follow the show, and leave a 5-star review to support us! Challenge yourself: share this episode with a friend today—it helps our community grow! Disclaimer: This podcast is for informational purposes only and not a substitute for professional medical advice. Always consult a healthcare provider before starting any exercise program. Use of this information is at your own risk.

Optimizing Health, Fitness & Longevity: Lessons Inspired by Peter Attia In this episode, we explore exercise strategies for maximizing health, fitness, and longevity, inspired by insights from the Peter Attia Drive podcast. Discover practical tips and frameworks to elevate your well-being. Topics Covered:Longevity GoalsSample Weekly Workout PlanThe Four Pillars of FitnessTraining for StabilityStrength Training & Key Focus AreasCardio for Longevity Stay Connected:✨ Instagram: @thevo2lounge💬 Join our WhatsApp community: 📩 Personalized coaching: [email protected] Enjoying the Podcast?Explore previous episodes, follow the show, and leave a 5-star review to support us! Challenge yourself: share this episode with a friend today—it helps our community grow! Disclaimer:This podcast is for informational purposes only and not a substitute for professional medical advice. Always consult a healthcare provider before starting any exercise program. Use of this information is at your own risk.

Exploring the Effects of Alcohol on Sleep: An In-Depth AnalysisIn this episode of the VO2Lounge, we delve into how alcohol impacts sleep and overall sleep quality. Learn about the different sleep stages and how alcohol disrupts these cycles. We discuss the acute effects of alcohol on sleep, reviewing EEG data that sheds light on brain activity during alcohol-influenced rest. Additionally, we explore sleep patterns in individuals with alcoholism and how alcohol consumption affects sleep homeostasis and leads to circadian rhythm disturbances.Connect with Us:💬 Join the official WhatsApp community: Click Here✨ Follow us on Instagram: @thevo2lounge📩 Get personalized coaching: [email protected]💬 Join our fitness and wellness community on Discord: Click HereThank you for tuning in! If you found this episode insightful, explore our other episodes and consider following our podcast. Your support through ratings and sharing with friends helps us grow and reach more fitness and wellness enthusiasts!Until next time, take care and sleep well!Disclaimer: The host of this podcast is not a doctor or medical professional. Always consult a physician before starting any exercise program or intervention discussed in this or any past episodes. Use of this information is at your own risk, and the host will not assume liability for any losses or damages resulting from its use, including economic loss, injury, illness, or death.

In this episode, I dive into my two absolute favourite exercises for building and strengthening glutes! Whether you're looking to add shape, boost strength, or improve your overall lower body fitness, these go-to moves are a must. I’ll break down why they’re so effective, how to perform them correctly, and tips to make sure you’re getting the most out of each rep. Tune in to learn how to level up your glute workouts and achieve those fitness goals! Follow us on Instagram for more tips and updates: @thevo2lounge For coaching inquiries, email us at: [email protected] Join our community on Discord: https://discord.gg/cnU3U5zCFw Thank you for listening! If you enjoyed this episode, check out our previous content and consider following the podcast. Your ratings and shares with friends help us grow our community and reach more fitness enthusiasts! Until next time, goodbye! Disclaimer: The host of this podcast is not a doctor or medical professional. Always consult a physician before starting any exercise program or intervention discussed in this or any past episodes. Use of this information is at your own risk, and the host will not assume liability for any losses or damages resulting from its use, including economic loss, injury, illness, or death.

How to Use AI to Build More Muscle: ChatGPT in the GymIn this episode, we explore how to leverage artificial intelligence (AI) to enhance your strength training and muscle growth. Discover optimal training protocols, including:Effective training splits for muscle developmentTailored training schedules for maximum resultsTechniques for optimizing reps and sets to boost strengthHow to identify and target missing muscle groupsThe importance of incorporating de-load weeks for recovery and growth💬 Join the official WhatsApp community: Click Here✨ Follow us on Instagram: @thevo2lounge📩 Get personalized coaching: [email protected]💬 Join our fitness and wellness community on Discord: Click HereThank you for listening! If you enjoyed this episode, check out our previous content and consider following the podcast. Your ratings and shares with friends help us grow our community and reach more fitness enthusiasts!Until next time, goodbye!Disclaimer: The host of this podcast is not a doctor or medical professional. Always consult a physician before starting any exercise program or intervention discussed in this or any past episodes. Use of this information is at your own risk, and the host will not assume liability for any losses or damages resulting from its use, including economic loss, injury, illness, or death.

In this episode, I discuss the connection of mental health with exercise. How Exercise Improves Mental Health Psychological Hypotheses Physiological Hypotheses The Psychobiological Model The negative effects of exercise on mental health Excessive Exercise Muscle Dysmorphia Anabolic-Androgenic Steroids Mood and Intensity of Exercise

Episode Overview: Why Alcohol Makes You a Worse AthleteIn this episode, we dive deep into how alcohol affects athletic performance and overall health. Explore the science behind why alcohol can hinder your progress as an athlete, from recovery to sleep and beyond.Timestamps:The effects of alcohol on human physiology [3:05]Alcohol and athletic performance [10:45]Impact on recovery [13:30]Effects on sleep [18:25]Heart disease and general health risks [21:35]Stay Connected:Follow on Instagram: @thevo2loungeFor coaching inquiries, email: [email protected] the community on Discord: Click hereSupport the Podcast:If you enjoyed this episode, be sure to check out previous ones for more insights! Don’t forget to follow the podcast, leave a rating, or share it with a friend—it helps more than you know.Thanks for listening, and see you next time!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Debunking Creatine Myths: Benefits, Misconceptions & ScienceIn this episode, we dive deep into the world of creatine supplementation, separating facts from fiction and addressing common myths about its effects on performance and health.Episode Breakdown:⏱ [4:19] What is creatine?⏱ [7:47] Does creatine cause water retention?⏱ [12:44] Is creatine an anabolic steroid?⏱ [16:32] Does creatine damage kidneys or affect renal function?⏱ [21:30] Does creatine cause baldness?⏱ [23:46] Does creatine lead to dehydration or muscle cramps?⏱ [27:05] Is creatine safe for kids and teens?⏱ [30:04] Does creatine increase fat mass?⏱ [32:51] Do you need to load creatine?⏱ [36:44] Is creatine beneficial for older adults?⏱ [39:39] Is creatine only for strength and power sports?⏱ [42:35] Does creatine only work for men?⏱ [45:51] Are other forms of creatine better than monohydrate?Let’s Connect:💬 Join the official WhatsApp community: Click Here✨ Follow us on Instagram: @thevo2lounge📩 Get personalized coaching: [email protected]💬 Join our fitness and wellness community on Discord: Click HereEnjoying the Podcast?Explore more episodes, hit Follow, and don’t forget to rate and share this episode with a friend. Your support helps us bring more valuable content to the community!Disclaimer:This podcast is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider before starting any new supplement or fitness program. Use of this information is at your own risk.

Episode Overview: Cycling Aerodynamics – How to Get FasterIn this episode, we explore the fascinating world of cycling aerodynamics. From the science behind it to practical tips for optimizing your gear and position, we cover everything you need to know to boost your speed.Timestamps:Overview of cycling aerodynamics [5:48]Cycling fluid dynamics explained [12:21]Key insights from recent studies [24:18]How rider position impacts aerodynamics [30:08]The role of bike frames in aerodynamics [38:29]How much faster are deep wheels? [46:05]Aero helmets: Worth the hype? [53:20]Skin suits and their impact on speed [58:40]Drafting benefits and techniques [1:04:10]Stay Connected:Follow on Instagram: @thevo2loungeFor coaching inquiries, email: [email protected] the community on Discord: Click hereSupport the Podcast:Enjoyed this episode? Don’t forget to follow, rate, and share the podcast. Your support helps us bring you more great content.Thanks for listening—see you next time!Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?Thank you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we discuss Beetroot Juice (nitrates) and its performance-enhancing effects.Acute Effects of Beetroot Juice Supplementation on Performance [6:55]Effects of Chronic Supplementation with Beetroot Juice on Performance [13:29]Hypoxic Conditions [18:09]Interactions with other supplements like caffeine [24:56]Dosage [30:00]For coaching enquiries Email: [email protected] server: https://discord.gg/cnU3U5Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?Thank you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we dive into the performance-enhancing benefits of Sodium Bicarbonate and its impact on athletic performance.My Experience with Sodium Bicarbonate [3:30]How Sodium Bicarbonate Boosts Performance [7:45]Effects on Sports Performance [15:20]Side Effects of Sodium Bicarbonate [28:00]Does Sodium Bicarbonate Interact with Other Supplements? [34:20]Get in touch for coaching inquiries:📧 Email: [email protected]💬 Join our community on Discord: https://discord.gg/cnU3U5Thanks for tuning in! If you found this episode helpful, check out our previous episodes for more insights. Don't forget to follow the podcast, leave a rating, and share it with a friend who could benefit from this information.Until next time, goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode we discuss historic doping in the Olympics and how it might still be present in sport.Designer drugs, supplement programs, and systematic doping [5:38]The drug cocktail [10:44]Drug testing [17:30]Potential corruption [21:00]Present day doping [27:00]For coaching enquiries Email: [email protected] server: https://discord.gg/cnU3U5Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?Thank you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode we discus how the biological passport works and if it can stop doping in the Olympics and sports in general.How the Biological passport works on detecting haematological steroidal and endocrinological variations [3:26]Athlete Passport Management Unit (APMU) [14:28]What happens when someone is suspected of doping [18:40]How effective is the biological passport at catching dopers? [24:39]What do the critics say of the biological passport [29:40]Are there examples of people getting caught by the biological passport [37:16]For coaching enquiries Email: [email protected] server: https://discord.gg/cnU3U5Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?Thank you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we discuss the importance of heat acclimation for pro cyclists and athletes in general when it comes to hot events such as the Tour de France. How heat acclimation works and how the pros do it.Physiology of heat acclimation How eating slush could make you and the pros faster For coaching enquiries Email: [email protected] server: https://discord.gg/cnU3U5Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?Thank you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode we discuss altitude training and if pro cyclists really need it to win the Tour de France.The effects of altitude [7:00]The optimal high-altitude training method [12:35]Pros and cons of altitude training [18:57]Altitude-induced adaption [26:23]Hypoxic Training Is Not Beneficial in Elite Athletes [27:41]Individual variation in response to altitude training [33:13]Reproducibility of Performance Changes to Simulated Live High/Train Low Altitude [37:00]Do natives have an advantage [40:35]For coaching enquiries Email: [email protected] server: https://discord.gg/cnU3U5Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?Thank you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we dive into how Zone 2 training can maximize your fitness, inspired by insights from Iñigo San Millán and a recent GCN video. Learn how this low-intensity training builds endurance and optimizes health.Episode Highlights:What is lactate and why it matters [3:00]Zone 2 training explained [9:07]Top benefits of Zone 2 training [14:00]Reach Out!💬 Join the official WhatsApp community: Click Here✨ Follow us on Instagram: @thevo2lounge📩 Get personalized coaching: [email protected]💬 Join our fitness and wellness community on Discord: Click HereThank you for listening! For more content on fitness and endurance training, explore our past episodes. Be sure to follow, rate, and share the podcast!Thank you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, I discuss how I would train for unbound gravel. Hopefully you learn something :)Training periodisation for unbound gravel [2:55]Training intensity distribution [10:36]How much volume do you need to win unbound gravel [16:27]Nutrition strategies for unbound gravel [28:09]Heat acclimation for unbound gravel [33:25]For coaching enquiries Email: [email protected] server: https://discord.gg/cnU3U5Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?Thank you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Is Zone 2 Overrated? Insights from Top Experts and CoachesIn this episode, we dive deep into the buzz around Zone 2 training. Is it really overrated? Hear insights from renowned experts Dr. Iñigo San Millán, coach to cycling champion Tadej Pogačar, and Norwegian super coach Olav Aleksander Bu.Episode Highlights:Zone 2 Is Overrated? Norwegian Super Coach's Perspective [4:45]Norwegian Method vs. Zone 2: A Rant Without a Time Stamp 😉Zone 2 & Beyond: Training Secrets from Dr. Iñigo San Millán [27:46]Stay Connected:💬 Join the official WhatsApp community✨ Follow us on Instagram: @thevo2lounge📩 Get personalized coaching: [email protected]💬 Be part of our fitness and wellness Discord communityLove the Episode?If you enjoyed today’s discussion, why not check out our previous episodes? Make sure to follow the podcast, leave a rating wherever you listen, and share it with a friend—it helps us grow and reach more fitness enthusiasts like you!Disclaimer:This podcast is for informational purposes only and is not medical advice. Always consult a physician before starting any new exercise or training program. The host is not liable for any damages resulting from the use of this information.Thanks for tuning in—until next time, take care and train smart!

Welcome to the VO2 Lounge podcast. In this episode, I will be talking all about the effects of the menstrual cycle effects on women's performance.Physiology of the menstrual cycle [5:05]How the menstrual cycle affects performance [10:23]Monitoring your menstrual cycle [21:20]Menstrual cycle effects on perceived vs objective performance [24:07]Menstrual cycle effects on aerobic endurance and anaerobic performance [27:11]Menstrual cycle effects on strength [34:47]For coaching enquiries Email: [email protected] server: https://discord.gg/cnU3U5Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916245/Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?Thank you for tuning in – until next time its goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Welcome to the VO2 Lounge podcast. In this episode, I will be talking all about hot and cold therapy aka saunas and ice plunges.For coaching enquiries Email: [email protected] to some of the benefitsWhat is hot and cold therapy and how hot or cold should it bePhysiological effects of heat stressThe benefits of heat shock proteins and brown fatCardiovascular benefits of saunasEffects on lipid profile and LDL-CEffects on heart variability (HRV)InflammationNeurodegenerative diseasesImprovements in growth hormone secretionEffects on cardiovascular fitnessThe concerns and drawbacks of saunasAlternative heat stress modalitiesThank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?Thank you for tuning in – until next time its goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

This week we talk about a pragmatic approach to training as a cyclist and I come 4th in a crit.For coaching enquiries Email: [email protected] much volume and how to perform zone 2 [8:41]Optimal training frequency [19:00]Is TSS worth it, planning a rest week, and burnout [35:00]VO2Max training [37:00]Threshold and sweet spot training and how to find FTP [39:15]Training periodisation and intensity distribution [55:00]Strength training for cyclists [59:46]For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] or in the VO2Louge discord server. Links below. Thank you for tuning in – until next time its goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Welcome to the VO2LoungeCoaching podcast. In this episode, I give an update on my training and cover the ins and outs of block periodization.For coaching enquiries Email: [email protected] Girona training camp and crit racing [1:45] Road race [11:35]What is block periodisation [19:15]How does block periodisation work and what are the effects [29:00]Thank you for tuning in – until next time its goodbye!Discord server: https://discord.gg/cnU3U5zCFwDisclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we will be discussing the Norwegian training method and how it works. The method used by athletes such as Jakob Ingebrigtsen, Kristian Blummenfelt, and Gustav Iden.Email for coaching: [email protected] is the Norwegian method and its History?A Practical guide to the Norwegian methodThe Norwegian model of lactate threshold training and lactate-controlled approach to trainingShould you be running at race pace Do double days work Ingebrigtsen brothers training Kristian Blummenfelt & Gustav Iden’s training Optimising the Norwegian model Thank you for tuning in – until next time its goodbye!Discord server: https://discord.gg/cnU3U5zCFwDisclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Welcome to the VO2Louge. In this episode, we will be discussing strength training for endurance athletes and its optimisation. For coaching enquiries Email: [email protected] training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists [2:14]10 weeks of heavy strength training improves performance-related measurements in elite cyclists [11:45]Thank you for tuning in – until next time its goodbye!Discord server: https://discord.gg/cnU3U5zCFwDisclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we will be discussing Jet lag and designing an air travel protocol with some useful tips taken from the Peter Attia Drive.For coaching enquiries Email: [email protected] will discuss: what is jet lag, adapting to new time zones, some flight prep tips regarding sleep and hydration, key supplements that might help with some suggestions from the Petta Attia drive podcast, should you wear a face mask, and more. What is Jet lag [3:47]The effects of jet lag on athletic performance and other peramiters [9:33]How to adapt best no a new time zone [15:10]Staying hydrated on a flight [21:20]Should you use a face mask on a plane [26:57]Peter Attia travel supplements and other travel supplements [32:37]Discord server: https://discord.gg/cnU3U5zCFwEmail: [email protected]: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, I do something a little different and review my first race of the season. Let me know what you think and I can bring more content like this.For coaching enquiries Email: [email protected] is a handicap race?Tips for road racingInterval training so farWhat can you learn from a road raceDiscord server: https://discord.gg/cnU3U5zCFwEmail: [email protected]: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we go into the science behind the need for HIIT training and how to optimise it.For coaching enquiries Email: [email protected] is VO2Max and how to test it [2:33]Training for untrained and recreational athletes [13:23]HIIT training for recreational athletes [19:57]Optimising training in elite athletes [28:51]Zone 2 training for highly trained athletes [30:00]HIIT training for well-trained athletes [34:18]Optimising your HIIT program [43:57]Discord server: https://discord.gg/cnU3U5zCFwEmail: [email protected] main study:https://www.researchgate.net/publication/11586046_The_scientific_basis_for_high-intensity_interval_training_Optimising_training_programmes_and_maximising_performance_in_highly_trained_endurance_athletesWhat is your takeaway from this then? For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] or in the VO2Louge discord server. Links below. Thank you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we learn what the optimal technique is for building muscle. Repetition tempo effects on muscle hypertrophy [5:34]Optimal range of motion for hypertrophy [13:45]What are exercise-specific kinematics and how do they affect hypertrophy [20:00]Recommendation for maximising hypertrophy [27:00]The study - https://www.mdpi.com/2411-5142/9/1/9Thank you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.Discord server: https://discord.gg/cnU3U5zCFwEmail: [email protected]

In this episode, we investigate the effects of low iron levels and how supplementing iron can result in improvements in athletic performance.For coaching enquiries Email: [email protected] is iron deficiency anaemia [5:00]Abnormal whole-body energy metabolism in iron-deficient humans despite preserved skeletal muscle oxidative phosphorylation [9:00]Iron Supplementation Improves Energetic Efficiency in Iron-Depleted Female Rowers [17:30]Influence of iron supplementation on fatigue, mood states and sweating profiles of healthy non-anaemic athletes during a training exercise: A double-blind, randomized, placebo-controlled, parallel-group study [27:17]For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] or in the VO2Louge discord server. Links below. Email: [email protected] you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we learn about body recomposition.Why you shouldn't bulk [1:00]How does and does body recomposition work [8:04]How to train for body recomposition [15:02]Does body recomposition work in highly trained individuals [22:43}Supplements for body recomposition [26:33]How sleep helps to lose fat and build muscle [34:49]Sex differences in body recomposition [38:12]For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] or in the VO2Louge discord server. Links below. Discord server: https://discord.gg/cnU3U5zCFwEmail: [email protected] you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, I discuss the performance impacts sleep can have on elite athletes.Sleep stages explained [1:46]Athletes and their problem with sleep [2:50]The IOC and NCAA are recognising that sleep is a problem in their athletes [7:54] What does the epidemiology have to say on athletes and their sleep [13:05]How sleep affects athletic performance [21:51]Poor sleep Affects injury risk and recovery [26:05]Poor sleep affects cognition [32:06]How sleep affects your mental health [26:61]What can be done to improve sleep in athletes [40:41]Thank you for tuning in – until next time it's goodbye!Paper:https://pubmed.ncbi.nlm.nih.gov/32005349/Discord server: https://discord.gg/cnU3U5zCFwEmail: [email protected]: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode we review a paper on wether or not cannabis can improve athletic performance.High-level summary of Cannabis [2:57]Cannabis and exercise performance [11:18]Affects on chronic users [15:08]Affects on sick users [17:37]Effects on Healthy users [23:52]Why are elite athletes using cannabis [27:19]Effects on sleep and anxiety [30:32]Can cannabis improve or prevent muscle pain and inflammation [33:29]Can cannabis help with concussion Thank you for tuning in – until next time it's goodbye!https://discord.gg/[email protected]: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Welcome to the VO2 Lounge. In this episode, I will be discussing how fast we lose muscle when we stop training.Effects of bed rest on muscle mass [2:45]Effects of two months of no weight lifting on muscle mass [6:35]How much muscle do we lose with two weeks off [9:45]How much muscle can you keep by training intermittently [12:35]The effect of a reduced training volume on muscle mass and strength [16:50]Is muscle memory real and if so how does it work [21:00]Thank you for tuning in – until next time it's goodbye!https://discord.gg/[email protected]: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

What is ozempic [02:32]How Ozempic works [3:51]Effect of Continued Weekly Subcutaneous Semaglutide vs Placebo on Weight Loss Maintenance in Adults With Overweight or Obesity [8:31]Wegovy (semaglutide): a new weight loss drug for chronic weight management [14:00]What is the cost of Wegovy [16:47]What are the side effects [23:20]https://discord.gg/[email protected]: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Most Productive Way To Build Muscle in the GymIn this episodeFor coaching enquiries Email: [email protected] of strength training [2:30]Training frequency and volume [6:35]How much weight and how many reps [13:02]What is better compound or isolation exercises [16:40]What is better free weights vs machines [19:00]How much range of motion should we be using [23:35]Bilateral and unilateral exercises which is better & full body vs split workouts [27:00]Can I build muscle with bodyweight exercises [29:40]How long should I rest between sets and do supersets and drop sets work [31:45]How to Maintain Muscle [34:40]Should you warm up and stretch at the beginning of your workout [36:55]Building the most productive workout plan for building muscle [40:20]https://discord.gg/[email protected]: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Welcome to the VO2Lounge, the podcast dedicated to delivering the science on today's trending fitness topics, saving you valuable time from endless internet scrolling. Today we will be looking at What are the most effective training intervals HIIT science.The Scientific Basis for High-Intensity Interval TrainingEffects of different interval-training programs on cycling time-trial performanceAdaptations to aerobic interval trainingIs there an Optimal Training Intensity for Enhancing VO2MaxTabata training: and how it's one of the most energetically effective high-intensity intermittent training methodshttps://discord.gg/[email protected] you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

How to get lean and stay lean.In this episode How to succeed in weight loss and weight loss management [1:29]What makes up weight loss, what is a calorie and are all calories created equal  [9:18]Nonexercise activity thermogenesis (NEAT) and how it affects weight loss [22:15]Biology's response to dieting: the impetus for weight regain [29:15]How energy expenditure changes with weight loss [42:45]Weigh loss and weigh maintenance tools [48:00]Supplements for weight loss [54:00]https://discord.gg/[email protected]: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention refranced to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, I go into the science around How Much Muscle Can You Build With & Without Steroids & The Side EffectsHistory of steroids [00:44]How much muscle can natural bodybuilders gain [2:33]What are steroids and what are some examples [8:43]Steroid dosages [16:00]The Effects of Supraphysiologic Doses of Testosterone on Muscle Size and Strength in Normal Men [18:39]Testosterone dose-response relationships in healthy young men (body composition and fat-free mass) [26:55]The side effects of steroids [37:11]Steroid side effects in women [54;23]Discord - https://discord.gg/cnU3U5zCFwFor more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] or in the VO2Louge discord server. Links below. Thank you for tuning in – until next time it's goodbye!Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode:Why you should be fueling with carbohydrates [4:24]How much glucose can our body store [10:00]Optimal glucose-fructose ration [11:40]How to make your homemade sports drink [17:30]For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] or in the VO2Louge discord server. Links below. Thank you for tuning in – until next time its goodbye! join my discord server https://discord.gg/cnU3U5zCFw

Optimizing Performance: Leaving Zwift, TrainerRoad, and Wahoo Training Plans Behind.In this episode, I talk aboutIn defence of Trainer Road and Zwift [3:43]How you should build a training plan and how Zwift and Trainer Road build a training plan [5:26]How long should a training plan be [10:00]How much volume should you be doing [14:47]The problem with ramp tests and too much intensity [28:00]Join my Discord https://discord.gg/cnU3U5zCFwFor more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] you for tuning in – until next time it's goodbye!

Unpacking the Physiological Demands of Rugby World Cup FinalistsIn this episode Positional charecterisation [3:30]Body composition of rugby players [5:00]Physiological and metabolic demands [12:15]Muscle damage [14:00]Substrate requirements [17:50]Re-fueling post-match [21:45]Join my Discord https://discord.gg/cnU3U5zCFwFor more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] you for tuning in – until next time it's goodbye!

In this episode:History of Doping 4:15What drugs do people use to dope 10:43Performance-enhancing substances that are not banned 24:15

In this podcast, we explore the world of cycling performance, delving into FTP testing, Critical Power, Anaerobic Work Capacity, and True 1-Hour Power. Our journey through these physiological foundations provides insights that enhance both our comprehension and our ability to optimize training, race strategies, and overall cycling proficiency.What is FTP, how to test for it, and training zones [1:45]Critical Power (CP) and Anaerobic Work Capacity (W') [14:20]True 1-Hour Power and Comparison with FTP and CP [21:25]For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] you for tuning in – until next time it's goodbye!

In this episode:World rugby standpoint [1:30]Concussion epidemic [6:45]How likely are you to be concussed [12:03]Does lowering the tackle height work [22:39]Personal stance [37:42]This brings us to the end of this episode. For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] you for tuning in – until next time it's goodbye!The studies and sources I spoke about:Concussion Guidance | World RugbyConcussion in Rugby: The Hidden Epidemic - PMC (nih.gov)On average, a professional rugby union player is more likely than not to sustain a concussion after 25 matches | British Journal of Sports Medicine (bmj.com)Does reducing the height of the tackle through law change in elite men’s rugby union (The Championship, England) reduce the incidence of concussion? A controlled study in 126 games | British Journal of Sports Medicine (bmj.com)Concussion in rugby: how does this affect players and the rest of their lives? | OU Sport & Fitness Team Blog (open.ac.uk)

This episode includes:Lactate threshold [3:00]Fat Oxidative capacity [11:20]Human Efficancy [16:40]VO2MAX [19:00]For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] you for tuning in – until next time it's goodbye!