To increase your VO2 max, which is the maximum amount of oxygen your body can utilize during intense exercise, you can follow several effective strategies:
Key Methods to Increase VO2 Max
- Engage in Aerobic Exercise Regularly
Any aerobic exercise that gets your heart pumping can improve VO2 max, with more vigorous activities yielding better results. Even walking can help if you are currently inactive
- Incorporate High-Intensity Interval Training (HIIT)
HIIT involves short bursts of very high-intensity exercise followed by recovery periods. This method is highly effective at increasing VO2 max because it pushes your body to work near or above your anaerobic threshold, forcing cardiovascular adaptations
.
Example HIIT protocols include:
* The Norwegian 4x4 method: 4 minutes at maximum sustainable intensity, 3 minutes recovery, repeated four times
* Running intervals at VO2 max pace for 3 minutes with 2 minutes easy running, repeated multiple times
- Mix Interval and Continuous Training
Combining interval training with longer, steady-state aerobic sessions can be more effective than doing only one type
- Progressively Challenge Your Body
To continue improving, increase the intensity, duration, or frequency of your workouts. Switching up your routine (e.g., cycling instead of running) also helps prevent plateaus
- Build an Aerobic Base Before Pushing Harder
Start with moderate-intensity zone 2 training to build endurance, then add higher intensity efforts to boost VO2 max
- Lose Excess Weight
Since VO2 max is often measured relative to body weight, losing weight can increase your relative VO2 max score
Sample Workouts to Boost VO2 Max
- Long Interval Workout
3 minutes at VO2 max pace, 2 minutes easy running, repeat 4 times
- Tempo Runs
Run at about 85% of your VO2 max pace for 20 minutes to improve muscle oxygen processing
- HIIT Circuit
Perform exercises like burpees in 30-second bursts with short rests, repeated in multiple rounds
Additional Tips
- Consistency is crucial; regular endurance and interval training over weeks to months are needed to see improvements
- Working with a coach or using structured training plans (e.g., Garmin coach plans) can help optimize progress
- Some supplements like iron (if deficient) may support performance, but training is the primary driver of VO2 max gains
By following these approaches-especially incorporating high-intensity intervals, maintaining aerobic base training, and managing weight-you can effectively increase your VO2 max and improve your aerobic fitness and endurance capacity
