VO₂ max isn't fixed—you can train your body to use oxygen more efficiently and boost your endurance. Whether you're new to fitness or already active, here are proven ways to raise your VO₂ max.
1. Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is one of the most effective ways to boost VO₂ max. It involves alternating short bursts of high effort with recovery periods.
- Sprint for 30 seconds
- Walk or jog for 90 seconds
- Repeat 6–8 times
- Do this 2–3 times per week. Over time, your body adapts to handle more oxygen under stress.
2. Tempo Runs
Tempo workouts help improve your lactate threshold, making it easier to sustain faster paces.
- Warm up for 5–10 minutes
- Run at a "comfortably hard" pace (just below race pace) for 20 minutes
- Cool down
This trains your aerobic system to handle more prolonged effort.
3. Build an Aerobic Base
Don't underestimate the power of long, slow distance (LSD) runs. These lower-intensity workouts build your foundation and improve oxygen efficiency.
- 30–60 minutes of easy jogging or cycling
- Keep a conversational pace
- Do it 1–2 times a week
Over time, this builds capillaries, mitochondria, and cardiovascular capacity.
4. Be Consistent, Not Just Intense
- VO₂ max gains come from progressive, consistent effort—not one hard workout.
- Train at least 3–4 days a week
- Mix in easy, moderate, and hard sessions
- Prioritize sleep and recovery
5. Support With Nutrition
- Your body needs fuel to improve.
- Eat enough carbs to power aerobic workouts
- Include iron-rich foods (iron helps carry oxygen!)
- Stay hydrated for blood volume and heart efficiency
6. Don't Skip Recovery
- Training breaks your body down—recovery builds it back stronger.
- Get 7–9 hours of sleep
- Take rest days seriously
- Try low-intensity activities like walking or yoga
Track Your Progress
Repeat the Cooper Test every 4–6 weeks to check your VO₂ max estimate. Watch your numbers improve as your training pays off!
Learn more about VO₂ Max