Published: November 10, 2025 • 7 min read
5 Ways to Improve Your VO₂ Max
Want to improve your aerobic fitness? Here are 5 proven training methods to increase your VO₂ max, backed by science and used by elite athletes.
1. High-Intensity Interval Training (HIIT)
Why It Works
HIIT pushes your cardiovascular system to its limits, forcing adaptations that increase your maximum oxygen uptake. Studies show HIIT can improve VO₂ max by 10-15% in just 8-12 weeks.
How to Do It
Classic VO₂ Max Intervals:
- 4-6 x 4 minutes at 95-100% max heart rate
- 3-4 minutes easy recovery between intervals
- Once per week maximum
- Best done on fresh legs (not after long run)
Shorter Intervals (Also Effective):
- 8-10 x 3 minutes at VO₂ max pace
- 2-3 minutes recovery
- Total time at high intensity: 24-30 minutes
⚠️ Important: HIIT is demanding. Limit to 1-2 sessions per week. More is not better-you need recovery to adapt.
2. Build a Strong Aerobic Base (Zone 2 Training)
Why It Works
Zone 2 training increases mitochondrial density, capillary networks, and stroke volume-all factors that contribute to VO₂ max. It's the foundation that allows you to handle high-intensity work.
How to Do It
- 70-80% of your weekly training volume should be Zone 2
- Conversational pace-you should be able to speak in full sentences
- Duration: 45-120 minutes per session
- Frequency: 3-5 times per week
The Paradox: Zone 2 feels "too easy" for most athletes. But elite endurance athletes spend 80% of their time here. It works.
3. Threshold Training (Tempo Runs)
Why It Works
Training at lactate threshold improves your body's ability to clear lactate and use oxygen efficiently. While not as effective as HIIT for improving VO₂ max, it's less taxing and can be done more frequently.
How to Do It
- Continuous Tempo: 20-40 minutes at lactate threshold pace (comfortably hard)
- Cruise Intervals: 3-5 x 8-10 minutes at threshold with 2-3 min recovery
- Frequency: 1-2 times per week
- Pace: You should be able to speak 2-3 words at a time, but not full sentences
4. Lose Excess Body Fat
Why It Works
VO₂ max is measured relative to body weight (ml/kg/min). Losing excess fat while maintaining muscle mass directly improves your score. For every kilogram of fat lost, your VO₂ max can increase by ~1 ml/kg/min.
How to Do It
- Focus on losing fat, not muscle (maintain protein intake)
- Aim for 0.5-1% body weight loss per week
- Continue training to preserve fitness
- Consider RMR testing to know your exact calorie needs
Example: A 70kg runner with VO₂ max of 50 ml/kg/min who loses 3kg of fat (now 67kg) will see their VO₂ max increase to ~52 ml/kg/min-even without fitness improvements.
5. Consistency Over Time
Why It Works
Aerobic adaptations take time. Mitochondrial biogenesis, capillary density, and cardiac output improvements happen gradually over months and years. The best predictor of VO₂ max is training volume over the past 6-12 months.
How to Do It
- Train consistently year-round (avoid long breaks)
- Gradually increase volume (no more than 10% per week)
- Prioritize staying healthy over pushing too hard
- Think in terms of years, not weeks
The Long Game: Elite endurance athletes typically have 8-15 years of consistent training. You can make significant gains in 6-12 months, but peak aerobic fitness takes years to develop.
Sample Training Week
Here's how to combine these methods in a typical training week:
- Monday: Zone 2 easy run (60 min)
- Tuesday: VO₂ max intervals (5 x 4 min hard, 3 min recovery)
- Wednesday: Zone 2 easy run (45 min)
- Thursday: Threshold run (30 min tempo)
- Friday: Rest or Zone 1 recovery (30 min)
- Saturday: Zone 2 long run (90-120 min)
- Sunday: Zone 2 easy run (60 min)
Weekly breakdown: ~80% Zone 1-2, ~10% Zone 4, ~10% Zone 5
What Won't Improve VO₂ Max
❌ Training Only in Zone 3
The "gray zone" is too hard for aerobic adaptation and not hard enough for VO₂ max improvement. Most people spend too much time here.
❌ Doing HIIT Every Day
More is not better. You need recovery to adapt. Excessive HIIT leads to overtraining and injury.
❌ Supplements Alone
No supplement significantly improves VO₂ max. Training is the only proven method.
How Much Can You Improve?
Realistic improvements depend on your starting point:
- Untrained individuals: 15-25% improvement possible in first year
- Recreationally active: 10-15% improvement in 6-12 months
- Well-trained athletes: 5-10% improvement (harder to improve when already fit)
- Elite athletes: 2-5% improvement (diminishing returns at high levels)
Genetics matter: Some people are "high responders" who see dramatic improvements. Others are "low responders" who improve more slowly. But everyone can improve with proper training.
Track Your Progress
The only way to know if your training is working is to retest. We recommend:
- Baseline test before starting new training program
- Retest every 8-12 weeks
- Adjust training zones based on new results
- Track trends over 6-12 months
Ready to Improve Your VO₂ Max?
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