Understanding how to increase VO2 max is crucial for optimizing cardiovascular fitness.
Yet, many fitness buffs know little about what VO2 max is, or why it’s important.
If you’re in the dark, this is the article for you.
In it, you’ll learn everything you need to know about VO2 max, including what VO2 max is, why it’s important, how to measure it, how to improve your VO2 max, how long the process takes, and more.
What Is VO2 Max?
VO2 max, or “volume of oxygen maximum,” is the maximum amount of oxygen your body can use during intense exercise, measured in milliliters of oxygen used in one minute per kilogram of body weight (mL/kg/min).
Find the Perfect Supplements for You in Just 60 Seconds
You don’t need supplements to build muscle, lose fat, and get healthy. But the right ones can help. Take this quiz to learn which ones are best for you.
During aerobic exercise, our muscles rely on oxygen to convert glucose, glycogen, and stored fat into ATP so that our muscles can function.
The higher your VO2 max, the more oxygenated blood your heart can pump to your muscles and the more ATP you can produce, which translates into better endurance performance.
A high VO2 max isn’t just an indicator of your cardiovascular fitness level—it’s also linked to longevity.
Research shows an efficient cardiovascular system, signified by a high VO2 max, is associated with a reduced risk of chronic diseases and increased longevity.
Estimation tests: Tests, including the Rockport walk test, 1.5-mile run/walk test, Cooper VO2 max test, and YMCA cycle test, can help you establish your VO2 max. These tests estimate your VO2 max based on factors such as how long you take to complete the test, your heart rate, the distance you cover, and your power output.
Fitness Watches: Some modern fitness watches use your heart rate, pace, and effort level during workouts to provide an estimate of your VO2 max.
How to Increase Your VO2 Max
Below are three training strategies to boost your VO2 max.
Each requires you to train at different percentages of your maximum heart rate (the fastest rate your heart can beat in one minute, also called “MHR”).
To use percentages of your MHR in your training, here’s what you need to do:
Determine Your MHR: Estimate your MHR by subtracting your age from 220. For example, if you are 30 years old, your estimated MHR would be 190 beats per minute (bpm).
Calculate Training Intensity: Divide the intensity percentage by 100, then multiply the answer by your MHR. For instance, if the workout requires 80% intensity and your MHR is 190 bpm, do the following math: (80 ÷ 100) x 190 = 152 bpm.
Monitor Your Heart Rate: Use a heart rate monitor during workouts to stay within the target range.
Unlike typical HIIT workouts, where intervals are relatively short (usually measured in seconds), intervals should be slightly longer when training to improve VO2 max (usually 3-to-8 minutes).
For beginners, a “4 x 4” workout is a solid starting point: Do a 4-minute bout of cardio exercise, such as running, swimming, or cycling, at about 90% of MHR, followed by 3 minutes of active recovery at 50-to-70% of MHR. Repeat 4 times for a total of 28 minutes of exercise.
As you get more advanced, lengthen the intervals or increase the number of rounds you complete to continue improving.
Workouts like this are intense, so you should only do them once weekly.
2. Do low-intensity steady-state workouts.
While many looking to improve VO2 max focus solely on HIIT, experienced running coaches and endurance athletes know that’s just one piece of the puzzle.
For best results, do two-to-three 30-to-45-minutes zone 2 workouts weekly.
3. Incorporate tempo runs.
For trained athletes, tempo, or “threshold,” runs are another effective strategy to improve VO2 max.
During a tempo run, keep your heart rate at around 80% of MHR for a sustained period.
This strategy increases your “lactate threshold” (the point during exercise at which lactate begins to accumulate in the blood faster than your body can remove it), enabling your muscles to function effectively even when lactic acid builds up.
An improved lactate threshold often goes hand-in-hand with a better VO2 max since it enables you to maintain high-intensity effort for longer.
Here’s an example tempo run workout:
Warm-up: 3 minutes
Zone 2 pace: 10 minutes
Tempo pace: 20-to-30 minutes
Zone 2 pace: 10 minutes
If you’re an experienced endurance athlete, do a tempo run workout every 1-to-3 weeks.
Find the Best Diet for You in Just 60 Seconds
How many calories should you eat? What about “macros?” What foods should you eat? Take our 60-second quiz to get science-based answers to these questions and more.
Take the Quiz
How Long Does it Take to Improve VO2 Max?
Having grasped how to improve VO2 max, most people’s minds turn to how long to improve VO2 max.
Unfortunately, there’s no definitive answer—it depends on your current fitness level.
Beginners and those getting back into exercise may see improvements in VO2 max in as little as 4 weeks of regular training.
On the other hand, if you’re already in good shape, increasing your VO2 max might take longer and require progressively more challenging training over several months or even years.
Bacon, Andrew P., et al. “VO2max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis.” PLoS ONE, vol. 8, no. 9, 16 Sept. 2013, p. e73182, https://doi.org/10.1371/journal.pone.0073182.
Tjønna, Arnt Erik, et al. “Low- and High-Volume of Intensive Endurance Training Significantly Improves Maximal Oxygen Uptake after 10-Weeks of Training in Healthy Men.” PLoS ONE, vol. 8, no. 5, 29 May 2013, p. e65382, https://doi.org/10.1371/journal.pone.0065382.
Scribbans, Trisha D, et al. “The Effect of Training Intensity on vo2Max in Young Healthy Adults: A Meta-Regression and Meta-Analysis.” International Journal of Exercise Science, vol. 9, no. 2, 2016, pp. 230–247, www.ncbi.nlm.nih.gov/pmc/articles/PMC4836566/.
FRANCH, JESPER, et al. “Improved Running Economy Following Intensified Training Correlates with Reduced Ventilatory Demands.” Medicine& Science in Sports & Exercise, vol. 30, no. 8, Aug. 1998, pp. 1250–1256, https://doi.org/10.1097/00005768-199808000-00011. Accessed 27 Mar. 2019.
Legion Featured Author
Mike Matthews
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
You can find Mike on Twitter, Instagram, YouTube, and Facebook.
You May Also Like
Our Most Popular Evidence-Based Articles
You don’t need supplements to build muscle, lose fat, and get healthy. But the right ones can help.
Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Sending…
Your free stuff is on the way!
Follow the Diet Plan that Helped Nikita Lose 15 Pounds in 3 Months
“I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan.” And if he can do it, why not you?
Wait!
Want a Free Custom Meal Planning Tool?
Quickly calculate your calories, macros, and micros for losing fat, building muscle, and staying healthy.
Your free stuff is on the way!
Looks like you’re already subscribed!
Our “No Return Necessary” Money-Back Guarantee
If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say “yes” now and decide later.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Clinically Effective Ingredients & Doses
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
Clinically Effective Doses
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
Natural Ingredients
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Made in USA with Globally Sourced Ingredients
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Lab Tested
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Science-Backed Ingredients
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
No Chemical Junk
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
We Missed You!
Enjoy 20% off your next order with code COMEBACK20.
No thanks, I don’t want to save on my order.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25% today
25% 2 weeks
25% 4 weeks
25% 6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.
Your order will be shipped out right away* and your payments will be split up
over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
Waiver and Release of Liability
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
OUT OF STOCK
Great! You’re subscribed!
Looks like you’re already subscribed!
Security Check
Please click the checkbox below. We apologize for the inconvenience.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
