What Is VO2 Max And How Can You Increase It?

So, you want to run further, faster and for it to feel like it takes less effort? One way to do this is to increase your VO2 Max. Not sure what that is? Have a watch of this video! We also run through loads of tips for how making tweaks in your running training can have benefits to your VO2 Max score and your overall fitness.

↓↓ If you’ve found it useful, please give us a thumbs up - and leave us a comment below if you have any questions ↓↓

--------------------

.
.
.

[runningchannel]

If you’ve found this video useful, PLEASE give it a thumbs up on YouTube. And leave us a comment below if you have any questions!

[vnandrew]

As a kinesiologist, this is a pretty accurate tutorial on VO2 max! Well done.

[ftmhome]

You have done a better job explaining VO2 Max than most. Thanks

[blackbird]

My fitness goal is to clip my toenails AND be able to breath at the same time.

[Loppy]

TL:DR - run 2 minute to 4 minute intervals fast to improve your V02 max and get faster. Many 'casual' runners only run at a steady pace, which does not make you faster.

[richskater]

Remember what Anna said about your watch being an estimate! If you see your VO2 drop a point on your Garmin, don't freak out and get upset.

Speaking somewhat specifically about the Forerunner 935, I've seen it waver up and down quite a bit. Several times I would finish my run and speed over to see if my VO2 improved just to find that it dropped a point and now Garmin has my Training Status listed as "Unproductive". It used to kill me and really get me down on my running, to the point I even took some time off once. "Unproductive", I hate that word. 😡

After a few months of frustration I found an article that claimed the First Beat tech that Garmin uses wasn't taking into account the outside temperature in the VO2 calculations. So when it's hot, we typically slow down or work harder to keep pace. First Beat would detect this loss in pace or increase in work and assume that you've loss fitness, and that must mean your VO2 went down. In reality it's just hot outside.

I've never dug into all the Garmin update notes too see for certain, but I do believe this has been corrected now. The point is that regardless of manufacturer, these watches are just estimating. Even worse than that, they're using data they've already estimated to estimate new data. We all know that HR monitors are estimates, and then they use that estimate to estimate your VO2. So yeah, don't let that number be your sole factor for comparison. Remember to take into account how you feel!

[filmic]

Nice explanation! I'm a 67yr old T2 diabetic male and do three 4km jog routines week. I don't pay attention to my VO2Max on my Garmin 235 as I'm not strictly performance oriented. My goal is just good cardiovascular fitness and mental health. I do pay attention to this TE (training effect) value my Garmin gives me. I'm happiest when I get a 4.2. I used to be morbidly obese which motivated me work towards completing/finishing two Montreal 1/2 marathons in 2008 and '09. (I finished... don't ask me my time... )

[DC]

The Cooper Test is another good DYI way to calculate your VO2Max.

Run as far as you can in 12mins, then calculate your VO2Max = (Distance in meters - 504.9) / 44.73
Mine has always come out fairly close to what my watch states.

[bigmartin]

Best running channel by far. I’m struggling with everything since being put on beta blockers so this kind of stuff is really helpful

[goncalodvd]

A sligth improvement ?? I followed this for 2 months and had an increase of 10 points in the VO2 max. "Sligth improvement" is the understatement of the year miss :D Thanks for this !!

[jamestelfer]

Some good clear advice. One small detail I would add on the suggested workouts is that it would be worth including the recoveries. The longer the recoveries the more it will allow more emphasis on your VO2 effort. combine with an endurance session of longer duration and shorter recoveries as another session of the week and you're going to run a quicker 5k.

[deldridg]

Very well presented and thank you. At 52 I'm working hard to rebuild my fitness and are getting back into running and cycling intervals, as I did as a younger man. My young kids are extremely competent and enthusiastic runners and I have to do this to keep up now! This video was very informative and your presentation style is lovely! Cheers and thanks from Sydney, Aust - Dave

[robertharvey]

That was the best explanation I’ve found. Great work

[alanchadbone]

I don’t do any speed work other than my running clubs weekly hill sprint session. With this session alone I have managed to reduce my 5km time by 6 minutes and my 10km by 10 minutes. The thing with this session is we start off with x4 30seconds (first being easy, second being moderate, third being a little faster and fourth if you have that extra gear go all out), we then move to a different hill where we will do x3 60 seconds and this hill tends to be steeper and longer(again first gentle, second medium and third all out), third hill is x2 20 seconds and then a further x2 15 seconds (our coach normally says run at a pace you are comfortable with due to other runners abilities) but I’ve found this session invaluable to my running. Not only have I got faster but I am no longer afraid of hills and welcome a hill like an old friend 😂

[redpilltattoo]

Increase VO max and power to weight ratio, drop a lot of weight quickly:
✓Master cleanse diet.
✓The Snake diet.
I would do this in the spring, after my winter training in the off season for cycling. I had great results 👍

[clevernickname]

I just learned what VO2 was from looking at the health app on my phone and looked up what my number meant and it turns out I have a VERY poor max level. My max was 31 when I was on my high school swim team last year, and that was after 4 months of practicing and sprinting 2 hours a day! The lowest I saw was 23 at the beginning of the season and I wouldn't be surprised if it's around that number again. I have asthma and ever since the season ended all I've been doing is weight training for muscle mass, but finding out I have a terrible VO2 score is scaring me into considering going on more jogs and doing HIIT exercises. Thanks for explaining what this is and how to improve it!

[wolfsrule]

Very interesting video!! Though as a Florida resident I kinda had to laugh at finding a hill. Everywhere I run is flat 😂

[movdqa]

I've started working on this and went from 30 to 40 in a year. I figured that interval training is the best way to go and I like to do 1/4 mile intervals at slightly faster rates each time. Goal is 45 which is apparently good for a senior citizen.

[Dissey]

This channel is seriously blowing my mind. The information is so accurate and honest, you guys are amazing! I have a Garming and the Vo2Max was actually showing 10 lower than my vo2max in a lab. The Vo2Max on the watch also goes up and down between workouts so take it with a grain of salt! Remember that Vo2Max is not only limited by gender and genes but also age. You will lower it gradually as you age (usually something like 30% from the age of 20-60) which is completely normal. They mentioned Elites having a Vo2Max of 80-90s however this is NOT normal or needed to run fast times. You will find the average extremely fit athletes (men at 50-52 vo2max) and women at (40-44 vo2max) and they can't go higher, not because of bad training but because of genes. These athletes can run times of sub 15min 5k and sub 30min 10k which is insane! This is because vo2max is only a part of the puzzle and not an indicator of your potential. If you want to become the best runner you can be you need good running economy, good aerobic base and years of dedication and training, not a high vo2max. My point is ~ yes a high genetic vo2max helps but unless you are at a very elite level it won't make a whole lot of difference! even at that level the one with better economy and fitness will win everytime!

[northernninjarunner]

Great video explaining about VO2 Max, the Forerunner 235 varies with its results and some days it’s high and some days it’s lower. Checking online the local college can test it so will have a look to see what they offer. 👊