The "Sugar Kane" Workout: Build Your VO2 Max | Dr. Andrew Huberman
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- เผยแพร่เมื่อ 27 ก.ย. 2024
- Dr. Andrew Huberman discusses the "Sugar Kane" exercise protocol, a high-intensity interval training method named after trainer Kenny Kane, which involves three rounds of maximum distance effort in two minutes, followed by adjusting the time to maintain the same distance in subsequent rounds, to improve cardiovascular output and VO2 max.
Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab Podcast.
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1a. 2 min for maximum distance
1b. 2 min rest
2a. Distance from 1a. in minimum time
2b. 2 min rest
3a. Time from 2a. for maximum distance (aim for >= distance from 1a.)
3b. Cooldown (optional but recommended)
So in 3a you have to beat your time from 2a as you are running the same distance, if you >= your distance from 1a, you will subsequently beat your time from 2a?
@@Yesyes-123 The duration of 3a = the time from 2a (you don't have to beat it), and you go for the maximum distance in that time. The distance from 1a is just a mental goal to aim for.
This protocol perhaps, a variation of, "Anaerobic Capacity" training (we used this in the 1980s and still use those principles). There are specific work/rest ratios and dosage (total volume of training at those intensities from 4 to 10 minutes}. The volume is "periodized" over a training phase. The principle of individualization "requires" progression the volume, intensity and frequency. And importantly, the work rest ratios are 1:3. For example, 2 minute intervals would have 6 minutes of rest. We used duration from 15 seconds to 2 minutes frequently, as far back as the 1990's using this protocol.
I must say having 37 "likes" is quite nice! My last book (4th) published by Human Kinetics "Triathletes in Motion" details the specific physiological work/rest and dose of 6 levels of training. This is NOT a promotion to be sure, but simply, a reference of the very same guidelines used in my first book in 1996 (Endurance Athletes Edge with Human Kinetics. Thanks you too "Dr. Andrew". Always interesting, thoughtful information.
I hear you!
Edit your post to include the title of your book 👍
I’ve been training with Kenny Kane, creator of the Sugar Kane, for about 5 years, and every time he programs this I cry just a little. BTW, great piece with running, but particularly brutal on a rower.
I will try it on a rower.
Even more brutal on the air bike
I think this really needs more than a brief 5 min warmup. That will get you an injury if you really go allout! 15-20 minutes of proper warmup (cardio, dynamic stretches, some bodyweight core and glute activation) will give you much better results and no lulled muscles;)
I agree, but more serious athletes will know this.
Some need more than others.
Mmmmeeeeeeee
Summary:
Warm up ( 3 - 5 minutes ) : Get your core body temperature up so that you are prepared : Jogging, jumping jack, skipping ropes or whatever.....
Round 1 ( 2 minutes ): Go all-out, as fast and as far as you can. Note down the distance.
2 minutes resting.
Round 2 : Cover the same distance of round 1, as fast as you can. Note down the time you need to do it.
2 minutes resting.
Round 3 ( time = time of round 2 ): Go all-out, try to get as far as you can as round 1 or even more.
Dedicated cool down after that ( walking slowly until your breathing recover instead of flopping onto the bench or the floor )
Also, do it once every two to four weeks for maximum safety and efficiency.
For those whose joints can't handle hard running or cycling (like me), try the elliptical!
My best fitness test at work (which 60% is sprint run) by a large margin was when I used an elliptical almost exclusively for 6 months doing non stop interval training.
Even now when triathlon training, I add one elliptical v02 max workout a week.and it skyrockets my progress on the run and bike.
Good luck!
I prefer the Norwegian method to increase VO2Max which is 4 minutes on/off with less numbers to remember but it takes longer as it requires more zone 2 yet reduces wear and tear
I’ve been doing this protocol twice a week with burpees. I’m on week two of an eight week experiment 🤙
To improve VO2 Max you need to be hitting 21-24 mins om your VO2 Max zone (more accurate to use power as a measure).
This protocol seems highly inefficient. Norwegians much more "clinical" and to the science.
It’s nice to hear someone enunciate the t in the middle of the word “important.” 👍😁
Sounds Brutally fun 😅 Adding this as a benchmark test/sprint session once a week.
Protocol "Sugar Kane" (named after Kenny Kane)
Warmup
Round 1: Run the max distance (D) you can in 2 minutes
2 mins rest
Round 2: Run that D in as little time (T) as possible
2 mins rest
Round 3: Run as far as possible for T time
Cooldown
Very granulated with specific goal setting and time-bounded at the same time. You got me to subscribe in one vid. Keep it up! 💪
thanks for sharing! another great one is on the concept 2 rower… it is the installed protocoll 9 intervals of 1:40 on 20s off till round 5 (2min rest) and again 1:40 on 20s off till 9th round is completed. very bad one 🤣👏🏼
ROUND 1 - Max intensity for 2m
Rest 2m
ROUND 2 - Same distance as round 1
Rest 2m
ROUND 3 - Max intensity, all out for the same duration as Round 1
Summary:
Andrew Huberman introduces the "Sugar Kane," a high-intensity cardio protocol designed for cardiovascular improvement and overall fitness. The protocol involves three rounds after a brief warmup, focusing on a movement that can be performed at high intensity without risking injury.
In round one, participants aim to cover the maximum distance possible in two minutes, followed by a two-minute rest. In round two, they cover the same distance but at their own pace, marking the time taken. Another two-minute rest follows. In round three, participants go all out again for the same duration as round two, aiming to match or exceed the distance covered in round one.
Huberman suggests incorporating the Sugar Kane once every two to four weeks, replacing regular high-intensity interval training sessions. The protocol provides intense cardiovascular benefits, gamifies the workout by competing against oneself, and helps improve VO2 max, correlating with various health-related metrics. The gamification aspect adds a fun element to the challenging workout.
The distance in round 1 and 2 are the same so why is round 1 emphasized? Basically, round 3 is the same as round 2 if you match the distance.
Correction: round 3 is the same duration as round 1, not round 2
@@svcp_That's not what was said in the video. The whole explanation is silly if you're really paying attention. Basically do 3 rounds of 2 minute intervals with 2 minutes rest in between. That's essentially what he's saying. And what your saying is just to repeat round one again because the duration and distance of round one is the same as round 3.
Thanks. I hate listening to his stuff, takes forever, reading is so much faster! Much appreciated
@@nategaluza6700 You are welcome
Doing this with Bicep curls... standing on business
I’ll stick with my one minute on one minute off. It’s been helping out so much.
@@mpdeviney**only** 30 seconds at a time? 30 seconds is a massive leap in intensity if you're going all out. How about 10 seconds every other workout? When I haven't been training I start at 10 seconds working up by 5 seconds every other workout until it's 1:1 work/rest at 30 seconds...only then working up to the next 30 second block. That way the focus stays on good form, consistent tempo, while keeping the intensity manageable enough to remain consistent and build on it. Not to mention avoiding injuries.
@@mpdeviney thank you! I’ll Forsure be giving this a try.
@@HORNGEN4 who's gonna carry the boats and logs?!
@@babyt663 missing the reference
@@HORNGEN4david goggins
Last statement: Truly diabolical.
Would love to here the Doc discuss Mike Mentzer
I think 2 minutes can be kind of tricky for some people especially those that are inclined to Anaerobic engines. I think if you are truly trying to hit the target of VO2 Max I think a 3 minute interval with at least 5 minutes of rest in between each interval would be good. You don't want to stress anaerobic system too much as this is a different energy source pathway. However, I will caveat with that it might be dependent on the exercise of choice as well. I am coming from the cycling perspective and most VO2 Max testing requirements start at 3 minutes and go up to 6 minutes.
You dont want to go into anaerobic otherwise you are not doing VO2 Max.
As fast as you can, all out and HIIT by definition is anaerobic though. No way your body can produce the energy required for 85-100% heart rate effort just with the aerobic pathway. Very well trained individuals will be able to have a higher percentage supported with their aerobic system, but even they will not be able to do it solely.
I naturally do that whenever I am running on a treadmill, but the timelines are generally lower for recovery more like one minute.
Max Payne
I love how the baseline assumption is that most people will need more time for round 2, but then the assumption for round 3 is that you might be able to beat what you just did in round 2.
Yeah... the concept behind round 3 is confusing to me. Assuming I understand correctly, here's round 3 re-worded: "Try to beat your time from round 2 at the same distance. If successful, continue until time from round 2 has been met." Now re-worded assuming you will NOT run faster in round 3: "Repeat round 2."
Who else came here expecting a dope workout routine to pair with their favorite Sonic Youth song?
My favorite drink growing up in a Cuban family is called: Guadapo...it's freshly squeezed by crushing machine pure raw sugar cane in crushed ice. It's so sweet and refreshing on a hot Miami day. 🥤
Same in India
I worked with a guy in 2010 who had worked at the Olympic training center in CO Springs and he had me doing this type of stuff... definitely not new...
Making sure you consume the same amount of carbs(or any energy giving nutrient if there are others) beforehand every time right?! My 5 foot 7 inch 48-year-old 125-ish pound azz runs up and down his hallway that is like 25 feet long for 4 minutes then rest 3 minutes then run like a bat out of hell again for 4 minutes in same hallway. A few weeks ago I did 37 roundtrips(starting point to end and back to starting point being 1)in first four and like 36 roundtrips in the 2nd. Today like 10 minutes ago I did 39 roundtrips BOTH times. I never warm up. I feel good now. Why warm up?! Not intense enough?! When I had a working chest strap heart rate monitor 2 years ago I got my Max heart rate to 192 but then again I just stopped running not because I had to(so wasn't my max) because I wasn't feeling nauseas or unable to move( I should just mention nausea because that would come first, right?) but because I was alone in my house and of course if I needed medical emergency attention I might not be able to call 911(I didn't have phone in pocket). Today same as a few weeks ago I'm sure it got up to at least 180. Not intense enough?! Did my VO2 Max go up since a few weeks ago?! Shit I would go outside so I don't have to take the time to turn around at end of hallway but my qraka azz burns easily. Maybe I'll go out at twilight so my glasses wearing azz can still kind of see lol. Who the fook runs 800 meters in just 2 minutes besides Usain Bolt?! I'm gonna try to play my trombone loud enough to elevate my heart rate to at least 180 beats per minute to get fit playing music lol frick you guys.
Why is this method better than other methods to improve VO2 max? Like what specifically happens to the body differently as compared to other methods?
good luck getting a reply
It isnt. Its highly inefficient it seems.
No pro Tour de France rider would train their VO2 Max with this type of protocol.
A VO2 Max interval session will be something like 3 min @ VO2 Max power zone for 7 intervals.
You need about 21-24 mins/total per session at VO2 Max zone.
Sugar Kane will likely bring up your VO2 Max but more as a byproduct of intense work and not specific targeting.
Cardio-respiratory fitness and specifically VO2 max (oxygen consumption efficiency) is much more that just "exercising your heart". You are trying to induce changes at the mitochondrial level.
You are trying to not be under and not go over this specific zone.
I do something like this for my cross country athletes, except they run a 1600m as fast as possible - Target time on their 1600m is one-third of their 5k time or better.
They get 2 minutes of rest after each round. They run 1200m but try to beat the average 400m splits of the 1600m. Then, 800m trying to beat the avg splits of the 1200m, then last round is 400m sprint.
Sounds like normal interval training. I like it
Excellent going to give this one a go.
This workout should be called introduction to interval training
Andrew, whats your opinion on doing a cold plunge after this session of exercise? Would Kettlebell Swings be something that would work as an exercise.
"You're not going to go all out sprint until the final round. Okay round one go as fast as you can". ...umm what
As fast as you can for 2 minutes. You can't sprint for 2 minutes straight, it's not anatomically possible.
Gotta get your brain cells gains up my man
Thank you Dr. Hibernan. Is it all right to treat the rounds as negative splits? I had runners do something similar when I coached track and field.
There’s a slight difference between 90 and 95% on high intensity that’s I think that what he means
3-4 rounds muay thai.. in front of an aggressive trainer. The more I am consistent, the better/ easier it gets.
That equates.. I am gaining vo2 max. More fun , plus you're learning defense.
Great tool to the belt …personally I like the Norwegian better . 45-1hr of zone 2 or closest to it and end with 30 on 30 off for 5 on cycles max effort
u can do this with weights as well on compound movements or super triple sets
Dang our HITT studio has do this EVERY CLASS
I have a V02 Max of 61 currently I run about 40KM a week uphill, In the snow (I'm from Canada) Say what your V02 Max is Huberman.
How you measure your V02 Max, any specific device?
He just compares it to other people 's😂@@Abdu-gb6qy
You say not all out sprint except on the last round
But then when you start describing the protocol- you say
Round one - the maximum distance you can go can go in 2 mins
Rest 2 mins
Round two,- the quickest time you can complete the same distance as round one
Rest 2mins
Round three - repeat round 2 but if your beat your time, you keep going until you complete the same time as round 2
Not going to lie - they all sound ALL OUT to me.
Am I missing something?
1st round is not all out, it’s a max 2 minutes effort. If you would go all out, then you would start to slow down too much after let’s say 30 seconds and in the end would run less distance than a well paced 2 minutes effort.
2nd round it’s doing a race for the distance you set in 1st round. Again not all out, otherwise you would die even faster because you are more tired and not make a good time (similar to how guys blow a marathon by running the first half too fast).
@@pedro.almeida thanks. Sounds like I just miss understood what he meant by ‘all out’.
@@OdinStan I also thought he wasn’t that clear, too convoluted for what is a relatively straightforward workout.
@@pedro.almeida 2mins and trying for max distance - I’d consider that ‘all out’
Round 2 - trying to cover the same distance in round 1 in your best time - again, I’d say that’s all out
Round 3 - if I ‘go all out’ - aka flying and dying - no way I’ll be able to beat my round 2 score - as you said, you will hit the wall long before the end
This would have been best described as try to beat your round 2 distance.
I just do 10 sets of 15 seconds on the air bike max effort OMG with fast jump rope in between and it's killer for an old guy
😮👍omfg...indeed, the kane method is much tougher than typical hiit's 30 to 60 seconds
Awesome info, Andrew 🎉❤
Have done the Omara methodology where I go 15 sec maxxxxxxxx effort sprints and air bike about 12 reps.... Usually a 75yd sprint and probably faster than 15 seconds I don't time those but on the air bike I do 15 second blasts reaching 1400w peaks
If you think I sound like a slacker just try it lol And between the air bike blasts I do a fast jump rope 100 reps just to maximize the burn it is quite the cardio workout it's all about your effort level though
So basically the distance doesnt change because the distance of round 1 and 2 will always remain the same and the distance for round 3 should be the same as round 1 which is the same as round 2. Why not just say that the distance for round 3 is the same as rounds 1AND 2. Also, round 3 is basically copying round 2 because the distance is the same and the duration should be the same unless you run faster.
That hurt to read.
@@Rank-hc3koIt hurt to write!
Yesterday was my hiit day and I was literally looking for something like this 😭😭
Pffff. Generally I really like Dr. Huberman, but this is a bit complex for static bikes. I stick to the (thanks Dr. Seiler) by the 4*4 HIIT intervals at same wattage each for VO2max trainings
Question: hypothetically if you did do this routine every day, would it either degrade your endurance or help it?
I just like swimming laps
I'm now vo3
Oh my next sled push is going to be brutal...
Stair master is a great way to get high intensity with low impact!
Could that be jump roping?
sounds good but the volume of workout is very very low don't you think? let's say i ran 2 minutes approximately 600m 3 times it's only 1.8 km which is really nothing..
Unlike the "4 by 4" intervals which you recommended in other videos...what's the difference?
Round one here we go 🤯😂
I thought it is called sugar cane, because after it you can not get enough air like as if you are breathing through sugar cane
Vo2 protocol arms race going on. Rhonda Patrick uploaded a Vo2 max video 2 hours before this one. Lol
recycle content because i am not creative and it works
Does skipping rope count for the Sugar Kane method?
🥵I just literally completed my one hour stationary bike session as well as 2 mile walk in arctic cold weather. 🥶
@@Mathilda2zero yeah just layer up well
Sounds kinda like a variation of Norwegian intervalls 4x4.. only easier
realistically i would do this once twice a week, i can imagine it will take alot to recover from
The air bike would be a total slaughter for this OMG Maxx pain and I do sprints a lot... Air bike is somehow harder whilst less soreness or impact it's like swimming just harder than running period
could you do this every day?
I’m curious about how this is would get significantly different results from something like a “Sprint 8” (8 rounds of 30sec sprint then 90sec rest). This protocol seems like a “Sprint 3”, less sets of longer duration.
My vo2 is terrible.
Mine too.
In which round do you think the maximum heart rate will be achieved? Just curious. And maybe the answer is: it could be any of the three!
For the rest periods do you mean actual rest as in no activity or recovery
Is it possible to replace the "distance" element by "repetions" if performed with kettlebells ?
I want to try with some heavy 2H swings
Will I reach maxHR in this workout?
Why every 2 - 4 weeks? Sounds not very frequent.
What's your V02 Max Huberman?
I'm just starting with my VO2-training, but I'm terribly bad at anything that's endurance related. Which routine/protocol would you guys recommend? I have a indoor bike and a treadmill. Thanks.
4x4 running
80-20, 80-20, 80-20. That's what you need for endurance. There's no getting around endurance. It's time at zone 2.
Do a FTP test. If you bike has a power output. 20 minutes as high of an output you can do. That's what you base your zones on. HR is possible to use too.
@@RedGooblerwhich is?
Sounds like vo2 intervals approx 120% of FTP if cycling
Running intervals is not safe as a replacement for your joints and by biking you will never get your HR up like running
I guess the sugarcane only takes about 15 minutes, should I do a low intensity jog afterwards or just stop continuing training?
what watch is A.H.wearing ?
That's almost 15-20 minutes of workout. Is that all for the day or can we have more workout after or before this? @huberman
That's all that you need to see improvements in VO2 max, but you can do more without hurting VO2 max. I think easy cardio and/or strength training would be fine to add.
What's resting? Full stop?
4:08 bruv.
So complicated just to get about 3 rounds of 2ish minutes high intensity workout
Not sure what part is complicated?
😂 ikr
It's simple. Complicated?
Simple would be "Do three 2 minute intervals of high intensity effort with two minutes of rest in between each." Instead, this is a five minute video explaining various changes in criteria for each interval only to arrive at essentially the same exact instructions achieved in a single sentence..."Do three 2 minute intervals of high intensity effort with 2 minutes of rest in between each."
So much of this stuff is over complicated
Visuals?
All yall shitting on this workout lol… I like the mind game of it…. 100% effort in round one, match that distance to set a new time in second round, then repeat the distance and try to match/beat the time.
If you’re already negative about it, this ain’t the workout for you lol.
Maybe I’m old school or a simpleton but did we really need all this complex sports science to tell us that doing several sets of working hard is good for you? Isn’t this just what working out is?
Yes and no.
The science is pretty clear about what works (eg for VO2 Max) and what physiological changes are occurring.
This is why Tour de France riders etc do follow strict regimes (ignoring time spent training).
Problem is influencer and the like are trying to "hack" this for the everyman.
And frankly making it more complicated than it needs to be for little of the actual benefits of follow actual protocols.
Yeah I’m leaning towards simpleton based on this very nuance deficient comment
This is like a non-crazy barry's boot camp
i do 20 on 40 off for like 10 mins is that a waste of time
How can you measure “distance” if you’re skipping rope?
Count jumps.
@@SettleNow when you “count” it takes away the fun of skipping, you can skip a lot more if you don’t count
You can get a rope with a counter. I’ll bet there’s also an app that can do it for you with your phone’s camera. You could go with heart rate and duration. I can’t think of another way other than simply foregoing a “distance” analog and just do 3x2:00
@@SettleNowI’ve tried a rope with a counter built into it but it tangled to much and very poor quality. I’ll look into that app idea, thanks!!!
Distance doesnt matter. Time does. Time @ your desired power zone.
Why are you making this sound complicated? interval training isn't rocket science no matter what format u use.
Anybody else get diaherra with work outs like these ?
Yes, because it takes the blood from digestion and water as we are mostly made out of water. Once you are down, it comes back to digest to get things moving. I found ways around it, run a few hours after eating, no big meals prior and do it after bowel movements in the morning
I think I'll just have a beer.
Lame
5:16 of B.S.
Díky.
Am I supposed to warm up before this ?
Yes, he said that
To forget how painful the whole life is 😂
True VO2 work is 3-8 minutes. 2 mins is a bit short!
Not the time per intervals. But total workout time which needs to be 21-24ish.
There are short VO2 Max interval protocols but the total time ends up being the same. Eg 3' x 7 or 1' x 20 etc
Of like to see this written. He lost me on the third round instructions.
Round 1:
- all out intesity for 2min
Rest 2 min
Round 2:
-all out intensity, distance of Round 1
Rest 2 min
Round 3:
- duration of Round 2, try to run at least as far as Round one
Cool Down
Sounds overly complex and completely random. Just do Tabata or standard HIIT.
Complicated.
When someone is doing 20 min of high Intensity training 3xs a week.. that’s 1 hour a week…
does This mean it’s the TOTAL time witch includes rest periods ?
For example today I did a hard 2 min run followed by a 3 min rest. I did 4 of those.. would that be considered HIIT for 8 minutes or for 20 minutes (which includes the rest period )
20 minutes, because your HR probably didn’t have time in 3 minutes to come back down to your resting or even warm-up HR. Also, the up/down process is the “*interval” in HI*IT. 🙂
@@gefloigle.. my comment was edited. Ty for the reply.
that would make for a short period where the actual work is getting done
Yeah, with HIIT you're going easy much longer then you go hard. It amazing how just a few mins going all out can wear you out!
Someone's always going to come up with something that looks like a new thing but really isn't adding anything to what already exists. Just complicating things for no reason. Tell me when an olympic athlete has a breakthrough because of this "new" method
Olympic athletes would never do this.
They would follow the actual strict protocols.
This is an attempt to "hack" the actual protocols.
Yes it will improve VO2 Max but it isnt very efficient it appears.
Okay “Sugar Kane” is a very poor choice of naming…
Fan bike.... Biggest beast of burden known to man... And it's low impact......
The ominous build up by a man dressed in black, with a black background.
I'm scared. I'm IN.
Sounds awful I love it
✝️💪