6 ways to boost your VO2 max in your next workout

Running can get easier

Unsure where to begin to make running easier? Here are the best ways to boost your VO2 max.

No matter how long you’ve been running for, the goal is always to run faster and further. 

You can train and train and train and still feel like your endurance isn’t improving, no matter what you do. 

While there’s a long list of factors contributing to how you perform throughout your trot, your VO2 max has a pretty notable effect.

What is your VO2 max? 

Measured on most smart watches, VO2 max shows how much oxygen your body can use effectively during your workout. 

Performance specialist Tristan Rice explained it as “your maximal oxygen-carrying capacity: How much oxygen you can bring into your lungs, load on to red blood cells, and then offload into working tissue.”

The key measurement of our cardio fitness, our max is measured in millilitres of oxygen consumed per kilogram of body weight in one minute, and presented as a number. The higher the number, the more aerobically fit you are, and the longer you can train hard with ease.

Another reason to add to the list of why mornings are the best time to run. Image: iStock

6 ways to boost your VO2 max

#1. Move earlier

According to a recent study looking at the rest and activity patterns of close to 800 men and women over 70, people who exercise earlier in the day may benefit from better cardiopulmonary fitness. 

Another reason to add to the list of why mornings are the best time to run.

We already know consistency is key in almost every aspect of fitness, and improving your VO2 max is no different.

#2. Stick to your schedule

We already know consistency is key in almost every aspect of fitness, and improving your VO2 max is no different.

The study suggested that exercising and resting at similar times throughout the week can improve physiological function and health.

Low to moderate intensity workouts are an important part of our routines. Image: Pexels

#3. Up the intensity and work in intervals

Low to moderate intensity workouts are an important part of our routines, and can help us build endurance, strength, and boost our cardio fitness, but increasing the intensity can push our bodies to produce more energy. 

High-intensity interval training (HIIT) is regularly recommended to help you improve your cardiovascular fitness, as short bursts of really intense activity can “push your body in and out of the aerobic-anaerobic range”, sports medicine program director at the University of Western States, Dr Brent Marshall explained to GQ.

This forces your heart and lungs to adapt, so you can use more oxygen effectively.

Pairing HIIT workouts with interval training can help boost your VO2 max. Image: Pexels

#4. Don’t forget endurance training

Speaking to Runner’s World, cycling and running coach Paul Warloski said bigger improvements can come from pairing HIIT with endurance training. 

“When you take on a run that includes a longer distance that you can do comfortably—being able to hold a conversation, for example—it leads to metabolic adaptations that improve VO2 max,” he said. 

“With interval training on some days and endurance on others, your body will become more efficient at using oxygen in different training and race scenarios.”

While your VO2 max isn’t measured by the amount of oxygen you breathe in, breathing correctly can help your body better utilise the oxygen it receives.

#5. Remember to breathe

While your VO2 max isn’t measured by the amount of oxygen you breathe in, breathing correctly can help your body better utilise the oxygen it receives. 

Learning to control your breath and slow it down can support your body during training, so you can push through to improve your endurance.

#6. Prioritise rest

Pushing your body further requires more rest to recover. 

Sleep’s important for cardio function, muscle recovery and brain health, and one study linked better sleep quality with higher VO2 max scores.

Sleep’s important for cardio function, muscle recovery, and brain health. Image: Pexels

I’m sorry to say there is a limit to your VO2 max, though. Genetics does play a big part in how our bodies adapt, so no matter how much you tailor your training, you may still not see the level of improvement you wish to.

Your max isn’t the only measure of your fitness and ability, so it’s important to listen to your body rather than a number on your watch face. Run until you feel good and rest when you need it.

Originally published as 6 ways to boost your VO2 max in your next workout