- 🔖 Articles
	- [How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness - Peter Attia](https://omnivore.app/me/how-to-incorporate-high-intensity-training-zone-5-to-increase-vo-18d7fbb1d75)
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	  site:: [Peter Attia](https://peterattiamd.com/high-intensity-training-zone-5-to-increase-vo2-max/)
	  author:: Peter Attia
	  date-saved:: [[Feb 6th, 2024]]
	  date-published:: [[May 16th, 2022]]
		- ### Highlights
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			- > Pogačar’s VO2 max is probably 85 [⤴️](https://omnivore.app/me/how-to-incorporate-high-intensity-training-zone-5-to-increase-vo-18d7fbb1d75#5c417878-0282-49b7-a26c-14fd884ba70e)
			- > For VO2 max, high intensity training, Peter prescribes patients to do a 4×4 protocol 
			  * 4 minutes of the highest intensity, sustained exercise followed by 4 minutes of recovery
			  * Repeat this 4-6x
			  * Add a warm up and cool down on either end and this will be a little over an hour [⤴️](https://omnivore.app/me/how-to-incorporate-high-intensity-training-zone-5-to-increase-vo-18d7fbb1d75#0cc0ebf9-7d82-499e-b4ea-955284713e8a)
	- [How the sandwich consumed Britain | Sandwiches | The Guardian](https://omnivore.app/me/how-the-sandwich-consumed-britain-sandwiches-the-guardian-18d7fbb1922)
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	  site:: [The Guardian](https://www.theguardian.com/news/2017/nov/24/how-the-sandwich-consumed-britain)
	  author:: Sam Knight
	  date-saved:: [[Feb 6th, 2024]]
	  date-published:: [[Nov 24th, 2017]]
		- ### Highlights
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			- > By the end of the 20th century, more people in Britain were making and selling sandwiches than working in agriculture. [⤴️](https://omnivore.app/me/how-the-sandwich-consumed-britain-sandwiches-the-guardian-18d7fbb1922#fd60d062-756f-4b49-9e44-bb21314d3cb8)
			- > “It is by eating sandwiches in pubs on Saturday lunchtimes that the British seek to atone for whatever their national sins have been,” wrote Douglas Adams in 1984. [⤴️](https://omnivore.app/me/how-the-sandwich-consumed-britain-sandwiches-the-guardian-18d7fbb1922#a38a1185-1f74-46f4-b366-75cfe4c25326)
			- > Isabella “Mrs” Beeton arguably designed the first avant-garde sandwich, in 1861, with her “Toast Sandwich” – a piece of toast, seasoned with salt and pepper, between two pieces of bread [⤴️](https://omnivore.app/me/how-the-sandwich-consumed-britain-sandwiches-the-guardian-18d7fbb1922#f90a192e-83f6-4566-bc83-318d69663ae6)