"When it comes to high-intensity interval training work, quality is much more important than quantity,” says Fraser Thurlow, Ph.D.
Thurlow is a high-performance coach, researcher, and lecturer with over a decade of experience helping people improve their fitness and performance. He holds a PhD in Human Performance, has published extensively on training, and has lectured at leading Australian universities in sport and exercise science. His work focuses on translating science into practical, evidence-based strategies that improve health, fitness, and athletic performance.
00:00 - How to actually raise your VO2 max
05:26 - Long vs short interval training
09:00 - Heart rate vs. perceived exertion
11:13 - Accurately monitoring heart rate
13:12 - The sprint interval training protocol
19:07 - A sample weekly plan
23:58 - Working exercise into the day-to-day
28:24 - Making the most out of supersets
31:58 - VO2 max mistakes
34:32 - How to train for HYROX
39:17 - Foot strength & barefoot lifting
43:37 - Overrated & underrated fitness
45:35 - Fraser's sprint research
50:40 - VO2 max vs. muscle for longevity
Referenced in the episode:
For more about Thurlow & his personal training, visit: https://stan.store/drthurlow
Jan Helgerud sprint study: https://pubmed.ncbi.nlm.nih.gov/17414804/
Vollaard analysis of VO2 max studies: https://pubmed.ncbi.nlm.nih.gov/28079707/
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