153: Boost Your VO2 Max With No Additional Training

In this episode, the hosts discuss the concept of high altitude training, where athletes train in locations with reduced oxygen levels to improve their performance. They highlight several popular training camps around the world known for altitude training, such as Font-Romeau in France and Sierra Nevada in Spain, while emphasizing the physiological benefits this method can provide. The conversation covers how altitude training can potentially increase the production of red blood cells and improve aerobic capacity, which can lead to enhanced performance when returning to lower altitudes. However, they caution that altitude training may not work for everyone—about 50% of athletes might not respond positively to it.

The hosts share their personal experiences and insights into altitude training, emphasizing the need to acclimatize properly and the logistical challenges it poses, such as planning optimal race timing after returning to sea level. They also suggest that for many amateur runners, focusing on training strategies or techniques at sea level may yield better results than pursuing altitude training. To provide an accessible alternative, the episode introduces the idea of using passive heat training, such as sitting in hot baths for extended periods, which may mimic some benefits of altitude training without the complications.

They discuss a recent study suggesting that soaking in a hot bath at 40 degrees Celsius for several sessions can potentially improve VO2 max, comparable to the effects of altitude training, making it a far more feasible option for everyday runners. The episode ends with light-hearted banter about hydration strategies during long runs, inspiring listeners to reflect on their running habits and strategies while acknowledging the complexities associated with elite-level training.