Learn how to find your functional threshold power (FTP) The pace that you can run these two distances roughly correlates with the pace you need to run at to achieve 90 to 95 percent of your max heart rate. If you’re a runner, you may find it helpful to know how fast you can run 5 kilometers and 10 kilometers. You can make your training harder by increasing how often you work out, the duration of your workout, or how fast you move during the exercise. As you get more well-trained, the gains will come slower and you’ll have to train at a higher level to continue improving. When you first start trying to increase your Vo2 max, virtually any type of endurance training will likely have a positive effect. In the first study to use this program, participants continued to see increases in Vo2 max at the end of the study, but participants started to drop out because of the difficulty of the training. It’s worth noting that this program is quite intense and is only suitable for people who are already fit. On continuous running days, participants ran as far as possible for 30 minutes per day the first week, 35 minutes the second week, and for at least 40 minutes during the remaining weeks. On interval days, they performed six 5-minute sessions on a stationary bike at a workload close to their Vo2 max separated by 2 minutes of recovery between each interval. In the studies, participants performed intervals and continuous running on alternate days. Many of the studies that have found the largest increase in Vo2 max have used a 10-week training program consisting of six workouts per week. Incorporating both continuous training and interval training in your workout program may be more effective than only performing one of the two. Interval training consists of alternating short periods of high-intensity activity with periods of rest.
Train in intervalsĪ 2013 review of studies found that interval training produces slightly better Vo2 max improvements than continuous aerobic exercise. You can approximate your maximum heart rate by subtracting your age from 220. Working near your max heart rate helps strengthen the muscles in your heart and increase the volume of blood it can pump with each beat. Many running coaches recommend training at around 90 to 95 percent of your maximum heart rate. You can train your Vo2 max most efficiently by working at a high intensity. The following tips may help you develop these two components. You can increase your Vo2 max in two ways: by increasing the amount of blood your heart can pump and by increasing how much oxygen your muscles can take up. We’ll also provide you with sample workouts to help get you started. In this article, we’re going to look at how you can improve your Vo2 max. reduced risk of heart disease, diabetes, and cancer.Increasing your overall levels of cardiovascular fitness is associated with benefits such as: Low levels of cardiovascular fitness correlate with an increased risk of heart disease. Other factors such as lactate threshold and muscular endurance also play an important role in maximizing performance.Įven if you’re not an athlete, improving your Vo2 max can potentially improve your overall health. However, it isn’t the only factor that determines success. Increasing your VO2 improves your potential of performing at a high level in your sport. In the following video, you can see an example of a Vo2 max test performed on a treadmill.Įlite athletes in aerobic sports usually have high Vo2 maxes. Tests that measure Vo2 max are considered the gold standard for measuring cardiovascular fitness. It’s also called peak oxygen uptake, maximal oxygen uptake, or maximal aerobic capacity. Vo2 max is a measure of the maximum amount of oxygen your body can utilize during exercise.
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