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Effective Strategies to Boost Your VO2 Max and Improve Your Health!



Clare getting an awesome result on her VO2 Max test! It got a lot harder towards the end...
Clare getting an awesome result on her VO2 Max test! It got a lot harder towards the end...

How to increase VO2 max

Exciting news—you've had your VO2 max tested (or realised it's time to boost your cardiovascular health)! What's your next move?


Get ready to supercharge your VO2 max with these powerhouse exercises! Intensity is your secret weapon. To do this, you will need to dive into high-intensity intervals with exhilarating bursts of maximum effort, followed by recovery periods. Don't worry, it's not as hard as you may think and will pave the way for incredible improvements in your aerobic capacity over time. Our trainnig plans can help you unleash the power of progressive overload by gradually ramping up the intensity, duration, or resistance of your workouts as you get fitter. We can help you to mix up your exercise routines, focus on intensity, and embrace progressive overload to skyrocket your VO2 max and elevate your overall cardiovascular health!

 

The Science

Get ready to supercharge your VO2 max with exhilarating high-intensity exercise circuits! Push yourself to 85-95% of your maximum heart rate, then enjoy a refreshing low-intensity active rest. For the ultimate results, aim for a thrilling 1:1 work-to-rest ratio. Keep in mind, the perfect total and interval durations can vary based on different studies and your personal fitness level.

 

Wen et al. (2019) revealed exciting findings: short-intervals (≤30s), low-volume (≤5min), and short-term HIIT (≤4 weeks) can deliver fantastic VO2 max improvements. But wait, there's more! Long-interval (≥2min), high-volume (≥15min), and moderate to long-term (≥4-12 weeks) HIIT offer even greater VO2 max boosts. And don't forget the legendary Norwegian 4x4 protocol, where you unleash maximum intensity for four minutes, followed by a three-minute rest, repeated four times. Although it defies the typical 1:1 work-to-rest ratio, it's hailed as one of the most effective methods for skyrocketing your VO2 max (Helgurud et al., 2007). One of our dedicated and experiened trainers can help you dive into the right high-intensity circuit program for you!

 

The “Best” Exercise for Boosting VO2 Max!

Running is often hailed as the ultimate cardio exercise for skyrocketing your VO2 max as it is a high weight-bearing activity, which ramps up the oxygen requirement and exertion level. But, don't worry if running isn't your thing, here are some other fantastic options to help you effectively boost your VO2 max!

 

1. Cycling: Whether you're pedaling away on a stationary bike or cruising through the great outdoors, cycling is a fantastic low-impact exercise and a powerhouse for boosting your cardiovascular endurance and skyrocketing your VO2 max. Feel the burn as you engage those large leg muscles—quadriceps, hamstrings, and glutes—while giving your joints a break from the impact of running. Want to supercharge your VO2 max? Dive into interval training by mixing exhilarating sprints with easy pedaling recovery phases. And if you're up for an extra challenge, crank up the resistance or tackle those hills to push your cardiovascular system to new heights and enhance your aerobic capacity. Let's ride!

2. Rowing (or paddling): A great total body workout and an incredible way to engage your legs, back, core, and arms, making it a powerhouse for boosting your VO2 max. The rowing stroke is all about a powerful push-off with the legs (slightly different for paddling) followed by pulling the handle toward your body, firing up multiple muscle groups at once. This dynamic movement skyrockets your heart rate and keeps it soaring throughout the session. For an even greater VO2 max boost, dive into maximum intensity intervals, focusing on both speed and power!

3. Swimming: Dive in for a full-body, low-impact exercise that delivers an outstanding cardiovascular workout! Perfect for those with joint concerns or thos that love the sport, swimming boosts VO2 max by engaging your entire body. Imagine the thrill of mastering strokes like freestyle, breaststroke, and butterfly, each demanding both upper and lower body coordination. Spice up your routine with interval training, alternating between heart-pounding sprints and leisurely recovery laps. Mix in different strokes to keep things exciting and push your aerobic systems to new heights, enhancing your overall cardiovascular capacity!

4. Stair Climbing: Get ready to conquer the stairs with this simple yet incredibly effective exercise that you can do almost anywhere! Stair climbing mimics the dynamic motion of running and targets the powerhouse muscle groups in your legs, including the glutes, quads, and calves. It's a fantastic way to boost your VO2 max with an intense cardiovascular workout, especially when you pick up the pace. Take it to the next level with our Technogym Climb, which mimics stair climbing with adjustable resistance for an added challenge. Add intervals by sprinting up the stairs and taking a slow descent or rest, and watch your heart rate soar, pushing your body to work at higher intensities and improving your cardiovascular endurance over time. Plus, stair climbing is gentler on the joints compared to running, making it a win-win!

5. Plyometrics: Get ready to jump into action with plyometrics, high-intensity, full-body exercises that's a hidden gem for boosting VO2 max! Plyometrics engages your legs, core, and arms while sharpening your coordination and timing. It's a fantastic way to supercharge your aerobic capacity, as it rapidly elevates your heart rate and keeps it up throughout the workout. For maximum VO2 max gains have one of our trainers create a personalize program for you! We all need a push sometimes.


We look forward to seeing you in the gym, in the hills or pool soon!


Jen & the team from The Well Studios x

References

HELGERUD, J., HOYDAL, K., WANG, E., KARLSEN, T., BERG, P., BJERKAAS, M., SIMONSEN, T., HELGESEN, C., HJORTH, N., BACH, R., & HOFF, J. (2007). Aerobic high-intensity intervals improve VO2max more than moderate training. Medicine & Science in Sports & Exercise, 39(4), 665–671. https://doi.org/10.1249/mss.0b013e3180304570

Wen, D., Utesch, T., Wu, J., Robertson, S., Liu, J., Hu, G., & Chen, H. (2019). Effects of different protocols of high intensity interval training for VO2max improvements in adults: A meta-analysis of randomised controlled trials. Journal of Science and Medicine in Sport, 22(8). https://doi.org/10.1016/j.jsams.2019.01.013

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