give me an example protocol of a hiit to increase my vo2max

For increasing your VO2max through HIIT, Dr. Andy Galpin suggests a few protocols on the Huberman Lab:

1. Sprint Interval Training (SIT):

   • Perform all-out sprints exceeding 100% of VO2 max for 8-30 seconds.
   • Follow each sprint with less intense recovery periods, like walking back for a minute or two before sprinting again. This alternation should continue throughout the workout session.

2. High-Intensity Interval Training (HIIT):

   • Engage in submaximal exercises at 80-100% of VO2 max ranging from 60-240 seconds.
   • Insert recovery periods less intense than the active phase but still maintain a certain level of exertion.
   • Dr. Huberman uses an example protocol of three one-minute all-out sprints, each followed by sufficient rest to allow nasal-only breathing recovery, aiming for five to six minutes of high-intensity activity per week. This can be done over 2-3 sessions per week 1.

3. Two-Minute Maximum Effort Protocol (shared by Dr. Huberman):

   • Begin with two minutes of maximum effort on your exercise of choice (like running, cycling, or stair climbing).
   • Record the distance covered in two minutes.
   • Rest for two minutes.
   • Next, travel the same distance as fast as possible and note the time taken.
   • Perform a final all-out effort for the duration of time noted in the previous segment, trying to cover at least as much distance as the first round or more.
   • Round off the session with a dedicated cooldown like slow walking to recover breathing 2.

All these methods aim to elevate your heart rate significantly, improve your overall fitness, and specifically, increase your VO2max. Adjust frequency and intensity based on your current fitness level and recovery capacity.