Even Paavo Nurmi himself...a man who loved walking...came to see it's limits. And how he should have balanced out his training. Also, I should say. You CAN get an elite VO2max walking...but only if you are race walking, which would of course involve a much higher mix of

Here's how hard the Hadza actually "train" every day. Moderate = Easy run heart rate Vigorous = tempo/steady heart rate High = over 90% of HR max. Again...it's not just going for a stroll that gives hunter gatherers solid VO2max... That is more time spent in zones 2-4+ than

@stevemagness Remember the Fick equation itself is a composite of central x peripheral. So you can have any combo of both to get a high VO2max. Walking will build mostly peripheral, so you won’t get the central performance, but you will get the part that’s driving the longevity benefit,

@gregmushen I appreciate the response and the thoroughness. As I outlined I just don’t think most hunter gatherer tribes are a good example for walking They’re a good example of a high physically activity environment, often at altitude, without AC, etc. allows you to get pretty fit. I

@stevemagness I hate to sound like I’m on repeat here, but I really think it’s the key point: he’s citing data that doesn’t exist: large scale *actual* VO2 max values. The hunter gatherer numbers are largely just guesses we should have no confidence in.

@FungibleUnicorn Yes. Most of the Vo2max data cited is from the 70s which were all rough guesses. It’s a glass house. Not to mention some of the tribes investigated were heavy runners, not walkers. Like the Tarahumara.

@stevemagness Isn’t this basically describing Seiler’s method? Mostly easy, some moderate, a bit hard. Mix it up, stay consistent — that’s how VO₂max and longevity are built.

@JeanLucFaure Yep. It’s describing distance training from about the 1960s forward. It’s not new.

@stevemagness this is the response that i wish i had the time and patience to write, written by someone who actually understands physiology at a deep level.

@nickowen5 Thanks, Nick. Just trying my best to put accurate stuff out there. There's a lot of nonsense out there...

@stevemagness @grok what are insane volumes here? give 1-3 guesses

@stevemagness The one problem I personally run into as an advanced recreational athlete is trying to get it all at once. I mean obviously you want a nice VO2, which like you said is a mix of things—but also need to be weight training with each one not being in sacrifice for each other—while

@stevemagness but if you speed walk with a weighted vest after drinking your protein shake with peptides in your carbon plated shoes with compression socks and your garmin Epix watch you spent enough money to look cool

@stevemagness Most bodybuilders train cardio on an as-needed basis and really have no idea what the curve looks like.

@stevemagness Well said 🙌

@stevemagness Well said!

@stevemagness @B_Holmer I'm just now hearing about this. Crazy.

@stevemagness Just hiked from Mexico to Canada… 12 hours of walking a day for 2,650 miles. I didn’t get carts done before and after, but it feels clear there’s a plateau effect. Above mid 50s you have to get into higher zones, and no one is doing that with walking alone…

@stevemagness If you're not an athlete playing a specific sport, who cares????

@stevemagness How about hiking uphill for hours?

@stevemagness I only walk. Nothing else. At 43f my vo2maxx is 46… more than happy!

@stevemagness @Alan_Couzens may disagree. I personally have no idea. My VO2 is 60 and I run 5-6 times per week. I can't imagine getting to where I am now through walking, but I have data to support that, only feelings.

@stevemagness Do you believe that walking on incline (10-12%) say at 3.5mph for 60-75 min (about same HR as Zone 2 run) translates or helps "maintain" running/VO2 max? Injured pelvis still unable to "run", hoping to hold serve on my running VO2 max.

@stevemagness Vo2max by walking... ... up very steep hills

@stevemagness Anyone living in a city can easily add 1 hr walking per day. Carry some shopping if you want more intensity. Too much work?

@stevemagness Why are so many people talking about walking past couple of days? People just discover walking?

@stevemagness Most sports consist of walking mixed with explosive movements. Is the argument walking as a part of a base or as the only element needed for a high VO2? Part of a base makes sense.

@stevemagness i don't buy that this holds true for hiking (rising elevation) and/or loaded walks (backpack or plate carrier).