Improving Your VO2 Max
Even if your VO2 max is low, you can raise it. In general, cardiorespiratory fitness can be enhanced through healthy lifestyle choices and regular physical activity. Some more specific ways to improve your VO2 max include:
Endurance training. While it may sound counterintuitive, running at a slower pace can actually increase your aerobic capacity. Working at a lower intensity means you’ll work longer and strengthen your aerobic system the entire run. Running slower also taxes the body less, so you can do more of it. In fact, endurance training should make up the bulk of your weekly schedule.
Interval training. Compared to steady-state cardio endurance training, interval training can improve your heart health in a shorter amount of time. “When you work at your VO2 max, your body can adapt and then increase it,” says Baird. However, since you can’t work at your VO2 max for too long of a clip, jogging or walking between efforts helps you work at your VO2 max for longer overall.
To try this type of training:
Warm up by walking or jogging at a comfortable pace for about 5 minutes.
Speed up for about 20 to 30 seconds. On a scale of 1 to can’t catch your breath, this should be about a 6 to 7.
Return to jogging or walking until your breath slows and you feel recovered.
Repeat this cycle a few times.
As you feel stronger, you can increase the efforts to a minute or two, and the recovery times will decrease naturally.
Sprint interval training (SIT). This type of interval training uses intense pushes, often going above your VO2 max. On a scale of 1 to 10, your sprint bursts should be at a 10, though you won’t be able to hold them for more than about 20 to 30 seconds. If you go hard enough, you should need to walk your recoveries in order to fully catch your breath. (If you’re able to jog, go harder on your sprint bursts.)
Remember, the bulk of your training should be endurance runs. Sprinkle in intervals (and/or SIT) no more than two to three times in a week.
Source:
https://www.hss.edu/health-library/move-better/vo2-max
