One of the most frequently asked questions I get as a strength & conditioning coach is, “How do I improve my VO2max? How do I get my body to use more oxygen during exercise? Improving your fitness is by no means an easy task, but today I will explain how you can improve your VO2max.
What is VO2max and why is it important?
VO2max is the maximum amount of oxygen your body can use during strenuous exercise. It shows how fit you are and how well your heart and lungs work. A higher VO2max means your body is better able to use oxygen, allowing you to exercise longer and harder. So improving your VO2max helps you become fitter and perform better while running or cycling, for example. A high VO2max is not only important for athletes, but also has a link to longer life span, making it important for everyone to have a high VO2max.
How is VO2max measured?
To understand exactly how VO2max works and the effect it has on your lifespan, you must first measure it. During this test, a professional in a laboratory will attach a device over your face. You will then be asked to run on a treadmill or cycle on an exercise bike.
During the test, the machine calculates how much oxygen you inhale and compares it to the amount of oxygen you exhale. The exercise starts with a low intensity, but gradually gets heavier until you can no longer increase the intensity. This gives an idea of how much oxygen your body can use when performing at your maximum power. Now that we know a high VO2max is important we can look at ways to achieve it. After three months of training you might consider retesting yourself to see if your VO2max has increased.
Can I also measure my V02 max myself?
Yes, there are several simple tests you can use to roughly calculate your VO2max without a lab test. They are less accurate than a real exercise test with breath gas analysis, but give a good indication. The Cooper test is the best known of these and you perform it as follows:
-
You run as far as you can on an athletic track or measured course in 12 minutes.
-
You use the distance you travel in this formula:
VO2max = (Distance in meters – 504.9) / 44.73 -
Example: run 2600 meters → (2600 – 504.9) / 44.73 ≈ 46.7 ml/kg/min
How can I increase my V02max?
Research shows that both endurance and interval training increase VO2 max. Which workouts can you do and which are most effective?
-
Interval training for better Vo2 max
First, let’s look at interval training. This is a form of training in which you alternate short periods of high intensity with rest periods or periods of lower intensity. For example, you might sprint for 4 minutes followed by 3 minutes of walking or jogging, and repeat this several times. The goal of interval training is to rapidly increase your heart rate during the intense periods and drop it again during the recovery periods. This increases your Vo2 max because it teaches your body to use oxygen more efficiently.
-
Endurance Training: The Basis of Endurance
You can also increase your VO2max by running slowly. This may seem like the opposite of interval training, but it works. Easy running is completely aerobic, meaning your body has enough oxygen to produce energy without oxygen deprivation. The more you run at an easy pace, the better your aerobic system adapts. As your aerobic system improves, so does your VO2max. Some runners prefer interval training, while others prefer more leisurely runs to improve their VO2max. Other forms of endurance training, such as cycling, swimming and cross-country skiing, can also increase your VO2max.
The best way to improve your Vo2 max as a runner?
Start by building up the distance you can run slowly. As your fitness improves, add interval training. Alternate intervals with other workouts, such as a tempo run, as you become more experienced. Do you like variety? Try aerobic cross training, too. This approach helps you increase your VO2max in a varied way, but also allows you to avoid injury by not always performing the same movement.
How long will it take for me to improve my Vo2 max?
If you are not currently active then you will probably notice an improvement in your Vo2 max in about 4-6 weeks after you start working out. If you are fitter, it will take longer to see an increase in your Vo2 max. A “good Vo2 max is relative and factors such as age, gender, training status and individual health condition must be taken into account. In general, Vo2 max decreases with age, with the average decrease estimated at about 10% per decade.
Below you can see what your V02Max means for your age.
Do you need help improving your Vo2 max?
Contact me and we’ll get started together! I will create a program just for you and optionally you can come and train with me weekly under my guidance.
Image: Photo by Mateusz Dach
