From the Guidelines
To increase VO2max, focus on high-intensity interval training (HIIT) and endurance training, as these methods have been shown to improve maximal oxygen uptake by enhancing cardiovascular function, increasing blood volume, and improving mitochondrial function, ultimately leading to better oxygen utilization during exercise 1.
Methods to Increase VO2max
The most effective methods to increase VO2max include:
- High-intensity interval training (HIIT): involves alternating between intense exercise (80-95% of maximum heart rate) for 1-4 minutes and recovery periods of equal or longer duration, with 2-3 sessions weekly 1
- Endurance training: involves longer sessions (60-75% of maximum heart rate) lasting 30-90 minutes, 2-3 times weekly, to improve cardiovascular function and increase blood volume 1
Key Considerations
- Consistency is crucial: maintain the training regimen for at least 8-12 weeks to see significant improvements 1
- Gradually increase intensity and duration as fitness improves to prevent overtraining and ensure continued progress 1
- Proper nutrition and hydration support these training efforts, while altitude training or using elevation masks can provide additional benefits by forcing the body to adapt to lower oxygen environments 1
Mechanisms of Improvement
- Improving heart's ability to pump blood: increasing stroke volume and cardiac output 1
- Increasing blood volume: enhancing oxygen delivery to muscles 1
- Enhancing muscle capillary density: improving oxygen diffusion to muscles 1
- Improving mitochondrial function: increasing oxygen utilization and energy production 1 By incorporating these methods and considering the key factors, individuals can effectively increase their VO2max, leading to improved exercise performance and overall cardiovascular health.
From the Research
Methods to Increase Maximal Oxygen Uptake (VO2 max)
- High-intensity interval training (HIIT) has been recognized as an efficient exercise protocol to improve VO2peak 2
- Aerobic high-intensity intervals are superior to improve V̇O2max compared with sprint intervals in well-trained men 3
- Training at or near VO2max (i.e. > or = 95% VO2max) is the most effective training intensity to enhance VO2max 4
- High-intensity training induces larger increases in fitness and maximal oxygen uptake (VO2max) compared to moderate intensity 5
- HIIT shows superiority over conventional training methods in improving VO2max, promoting aerobic capacity, in elite athletes 6
Key Considerations for HIIT Protocols
- Work interval intensity should generally range between 90% and 105% vVO2max and relief interval intensity between 50% vVO2max and the lactate threshold velocity 4
- Work and relief interval durations should be between 15 and 30 seconds 4
- The warm-up period prior to the intermittent protocol should be about 10 to 15 minutes in duration at 1 or 2 km x h(-1) below the lactate threshold velocity 4
- HIIT recovery period should have an interval time ≥2 min and recovery phase intensity ≤40% 6
Comparison of Training Methods
- HIIT is more effective than conventional training methods, such as continuous training, repeated-sprint training, and high volume low-intensity training, in improving VO2max in elite athletes 6
- High-intensity training is more beneficial than moderate intensity training in increasing VO2max and promoting cardiovascular adaptations 5