Kristian Blummenfelt has just recorded a VO2 max of 101 ml/kg/min, one of the highest ever documented in elite endurance sport.

To put that into perspective:

• The average male sits around 35-45 ml/kg/min

• Elite endurance athletes often range between 70-85 ml/kg/min

• Breaking 90 is extremely rare

• 100+ is almost unheard of

And he didn’t even build towards this test.

In Episode 79, Charles and I break down what that number actually means, how VO2 max is measured, and what kind of training it takes to build that level of aerobic engine.

📰 Two-Minute News

We open the episode with the latest updates from across the sporting world:

• Winter Olympics headlines

• Rugby updates

• Manny Pacquiao vs Floyd Mayweather running it back this September

Quick, punchy, and everything you need to stay in the loop.

😤 Grind My Gears

This week’s segment had more input from us as hosts but we need more from you!

What’s been winding you up recently in sport, training, or life?

Send us your submissions for future episodes.

🧬 Kristian Blummenfelt’s 101 VO2 Max - Breaking It Down

This is where we go into his structure.

We found a documented training week from a few years ago to give insight into how a pro triathlete trains at the highest level.

We analyse:

• Total weekly volume (hours & minutes)

• Double and triple session days

• Intensity distribution

• Threshold vs VO2 max work

• Zone 2 dominance

• Brick sessions

• Recovery structure

We break down the physiology behind:

VO2 Max = Maximum Oxygen Uptake
Measured in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min).

It reflects:

• Cardiac output

• Stroke volume

• Mitochondrial density

• Capillarisation

• Lactate clearance ability

But we also discuss:

• Why VO2 max alone doesn’t win races

• Economy vs capacity

• Can normal athletes meaningfully improve theirs?

• Is this replicable or genetic outlier territory?

  
  

🎯 Who Would You Rather? (HYROX Edition)

We finish with a competitive and slightly chaotic game.

Round by round:

• Athlete vs Athlete (Who’s your race partner?)

• Sport vs Sport

• Build your ultimate HYROX teammate

By the end, you’re locked in for battle.

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Hosted by Angus Cook & Charles Ingell

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⏱ Chapters

00:00 – Intro

00:27 – Two-Minute News

03:20 – Grind My Gears

13:37 – Kristian Blummenfelt VO2 Max 101 Explained

45:42 – Who Would You Rather? (Game)

54:25 – Outro