VO2 Max Training
Introduction:
Breathing is essential to life, but even more so in competitive aerobic sports. Aerobic sports, such as swimming and running, require high respiratory ability for the most efficient performance. Taking running for an example; when we run, our breath gradually becomes shorter and faster. Eventually, you become more fatigued as your muscles tire. To run faster with lower effort is every runner’s dream, and surprisingly, it can be achieved through VO2 max training.
Background:
What is it?
VO2 max measures your oxygen intake while exercising. It is typically measured as every milliliter of oxygen taken per kilogram of body weight per minute of exercise.
To test your VO2 max most accurately, you can attend an exercise medicine lab. The goal of the test is to determine your aerobic capacity and maximum oxygen intake when exercising. There, they will prepare a heart rate monitor and a special mask to record your breathing while having you perform a cardiovascular activity, most likely running. In the 10 to 20 minutes of testing, the intensity of the exercise also increases. A higher VO2 can indicate a higher fitness level or simply that your heart and lungs are more effectively supplying blood to your muscles.
How does respiration correlate with exercise?
When you breathe, your lungs take in oxygen and transport it to your red blood cells, which will circulate throughout the body’s organs and muscles. Essential in sports, your muscle cells are maintained through consistent oxygen absorption to generate ATP (an energy source for cells). The higher the oxygen intake, the more energy your muscles produce, creating a more enduring and energetic workout. This also proves why you breathe faster while exercising.
Comparison of VO2 Max levels between genders:
From a study discussing the average of VO2 max in men and women with an active activity level, men typically fall within the range of 42.5-46.4 mL/kg/min. For women, it is between 33.0-36.9 mL/kg/min when active.
Another study shows the VO2 max in elite male and female athletes. For male athletes, it typically is over 80 mL/kg/min; however with female athletes, it would be over 65 mL/kg/min.
**Note that the average VO2 max varies between ages, gender, and sports played. For example, swimmers have a higher VO2 max average than golfers.
Here are some ways to increase your VO2 max:
1. Exercising at a high intensity
You can train your Vo2 max most efficiently by working at a high intensity within 90-95% of your maximum heart rate.
2. Interval and continuous training
Interval training consists of short periods of high-intensity activity, periods of rest, and longer periods in your workout routine.
Sample workouts:
Here are two accessible routines to boost your VO2:
Running workout
Start with a warm-up of light jogging.
Run as far as you can in three to five minutes and record the distance.
Rest for three to five minutes.
Run the same distance 15 percent slower for your remaining four reps.
Cycling workout
15 minute warmup of light cycling.
Ride at a more difficult, yet sustainable pace for 15 minutes, utilizing incline, geography, and speed.
Perform 4-5 short intervals/periods of time between 3 to 5 minutes with an intensity of 90 to 95 percent of your maximum heart rate.
Cool down at an easy pace for 10 minutes.
Benefits:
VO2 max training has been used commonly for elite athletes to perform better in their performance in their sport. However, even if you’re not an athlete, improving your Vo2 max can potentially improve your general health. Some benefits include:
longevity
reduced risk of stroke
reduced risk of diabetes & cancer
better mood
efficient sleep
*VO2 max isn’t the only determining factor in athletic ability and health.
Conclusion:
VO2 max training is a powerful tool for athletes wanting to enhance their oxygen intake and those wanting to improve their fitness. Through high intense training in short and continuous intervals, this kind of training can also boost stamina and heart endurance. Knowing the benefits of a high VO2 max and what it is, you not only can aim to maximize their performance potential but also improve your quality of life.
Sources:
Cleveland Clinic. 2022. “VO2 Max: How to Measure and Improve It.” Cleveland Clinic. January 19, 2022. https://health.clevelandclinic.org/what-is-vo2-max-and-how-to-calculate-it.
Fitnescity. 2014. “Fitness Lab Testing. Assessments. Personalized Diet and Exercise Insights.” Fitness Lab Testing. Assessments. Personalized Diet and Exercise Insights. 2014. https://www.fitnescity.com/understanding-vo2-max.
“How to Boost Your VO2 Max so Running Faster Feels Easier.” 2020. Runner’s World. November 4, 2020. https://www.runnersworld.com/training/a26066029/increase-vo2-max/.
Ilias Iason Psarras, and Gregory C Bogdanis. 2024. “Physiological Responses and Performance during an Integrated High-Intensity Interval Aerobic and Power Training Protocol.” Sports 12 (3): 76–76. https://doi.org/10.3390/sports12030076.
Warner, Lindsay. 2024. “VO2 Max: What Is It and How Can You Improve It?” Harvard Health. July 8, 2024. https://www.health.harvard.edu/staying-healthy/vo2-max-what-is-it-and-how-can-you-improve-it.
Yetman, Daniel. 2020. “How to Improve Vo2 Max: 6 Tips, Workouts, and More.” Healthline. June 29, 2020. https://www.healthline.com/health/exercise-fitness/how-to-improve-vo2-max#sample-workouts.