The reason my VO2 Max is 56, even though I’m not build like a cardio bunny, is because I study for the test. Here’s how you can too.
1️⃣ Pacing: An equal ratio of work to rest is very effective for building your VO2 Max. This can look like 30 seconds on, 30 seconds off or 2 minutes on, 2 minutes off. This can be in whatever increments you can sustain, as long as it’s in a 1:1 ratio.
2️⃣ Intensity: When you are working, your goal is achieve a Zone 4 heart rate. When you’re not working, you should be completely sedentary. The best way to determine your Zone 4 heart rate is actually through VO2 Max testing, though some wearables will give you rough estimates and there are also equations online that can help you determine this.
3️⃣ Volume: Typically you want 20% of your workload to be Zone 4 training. However, if your life goal is not to be an endurance athlete and you simply prefer doing High Intensity Interval Training (HIIT) for cardiovascular health, the American Heart Association’s recommendation is 75 minutes of intense cardio per week.
4️⃣ Modality: Choose a method that you can sustain long term without injuring yourself. Don’t be a hero. If you haven’t run in a long time, don’t start with sprinting. I can easily run an 8-minute mile. However, when the miles begin to stack up, my adductors fatigue and my hip flexor begins to tighten. This is a recipe for disaster when I go to weight train my legs later in the week. I opt for SkiErgs and AirDynes over running. You too should pick implements that are kind to your body.
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