11 Ways to Increase VO2 Max
The short answer
You can raise your VO2 max far beyond just running longer. The biggest levers are high-intensity intervals, a large aerobic base, and enough training variety to keep improving.
VO2 max is one of the strongest markers of fitness and longevity, and it responds to far more than steady running. These are the main levers Jerred uses to drive it up.
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Frequently asked questions
What is VO2 max?
It is the maximum amount of oxygen your body can use during intense exercise, and it is one of the strongest markers of cardiovascular fitness and longevity.
What is the single best way to raise VO2 max?
High-intensity intervals near your max heart rate give the biggest, fastest bump, but they work best on top of a solid aerobic base.
Do you have to run to improve VO2 max?
No. Rowing, biking, the ski erg, and other full-body conditioning all raise VO2 max, which is useful if running beats up your joints.
How long until VO2 max improves?
Most people see measurable gains within a few weeks of consistent interval and base training, with larger changes over a few months.
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