How I am boosting my VO2 Max
What is VO2Max and why does it matter?
VO2 max is the maximum amount of oxygen your body can absorb and use during exercise. It is the single most important predictor of long-term health (more than quitting smoking/alcohol/getting better sleep/eating more “nutritious” food…etc). While partly genetic, it can be substantially improved with better endurance training. I personally never want to feel tired and want to have an ideal energy balance spread throughout the day which is why tweaked my routine as follows.
My Workout Routine in the last 8 weeks:
- Monday: 30-minute burpee routine
- Tuesday: 20-minute fat-burning workout + leg day
- Wednesday: Core + pull exercises or a yoga session
- Thursday: 12-minute HIIT + strength training
- Friday: Push workout+ resistance training
- Saturday/Sunday: An 8–9 mile outdoor run
This variety not only prevents boredom but also challenges different energy systems.
Building the Base: Embracing Zone 2 Training
Even though it might be counter intuitive, to truly elevate your VO2 max, you need to spend around 80% of your training time in the low-intensity zone, aka Zone 2. So, I incorporate plenty of easy, walks/runs into my routine. For example — after wrapping up my work on weekdays, a 20 min inclined walk at 3.3 mph pace would be Zone 2 session. I usualy sprinkle this throughout the week as time permits.
Pushing the Limits: High-Intensity Intervals
The remaining 20% of my training time is where the magic magics. I focus on intervals lasting 2–5 minutes, pushing myself to the brink of exhaustion. It’s uncomfortable and definitely wakes you up. I aim for a 1:1 work-to-rest ratio, meaning if I go all-out for 2 minutes, I’ll take 2 minutes of active recovery before going back in.
The Long Game: Consistency is Key
Goes without saying — consistency over the long haul matters here as much as building that strong base. Diverse workout routine, incorporating both low-intensity and high-intensity training, and gradually increasing the challenge is my strategy.
