How to Improve Your VO2max: 6 Workouts That Work

Your VO2max is the most oxygen your body can use during hard exercise. The higher it is, the faster you can run before you hit your limit. Genes set part of it, but training can raise it a lot, especially in your first years of running.

How VO2max improves

VO2max improves when you regularly run hard enough to push your heart and lungs close to their limit, backed up by plenty of easy running. Two things change:

A bigger, stronger heartEach beat pumps more blood, so more oxygen reaches your muscles. Hard intervals train this most directly.

Better musclesMore tiny blood vessels and more mitochondria (the cells' power stations) let your muscles take in and use more oxygen. Easy running builds this.

To push your heart to its maximum, you need to run at about 90 to 95% of your max heart rate, which is roughly your 3K to 5K race pace, for a few minutes at a time.

The best workouts for VO2max

4 × 4 minutesMost studied4 minutes hard (about 90 to 95% of max heart rate), 3 minutes of easy jogging between. A Norwegian study by Helgerud and colleagues (2007) found it raised VO2max more than steady running.

5 × 1 kmClassicEach kilometre at about 3K to 5K race pace, with 2 to 3 minutes of easy jogging between. Build up to 6.

30/30sBeginner friendly30 seconds fast, 30 seconds easy, for 10 to 20 reps. Short reps feel easier but keep your heart rate high.

Hill repeatsStrength too6 to 8 × 90 seconds hard uphill, jog back down. Hard on the heart, gentle on the legs.

Tempo runSupport20 to 30 minutes at your threshold pace. Lets you run harder for longer, which helps you use your VO2max.

Easy and long runsThe baseMost of your weekly running. Builds the blood vessels and mitochondria your intervals rely on.

How to do a VO2max session, step by step

Warm up 10 to 15 minutes of easy running, then 3 or 4 short pickups of 15 to 20 seconds.
Run the reps at a pace you can repeat. The last rep should be as fast as the first. If you slow down a lot, you started too fast.
Jog the recoveries. Keep moving between reps; do not stop and stand.
Aim for 12 to 20 minutes of hard running in total, for example 4 × 4 minutes or 5 × 1 km.
Cool down 10 minutes of easy jogging.

Heart rate lags behindIn the first rep, your heart rate takes a minute or two to climb. That is normal. Go by pace or effort at the start, and expect heart rate to reach 90%+ by the end of the rep.

How often to do VO2max workouts

One hard VO2max session a week is enough for most runners. Two is the maximum, with easy days in between.
Keep about 80% of your running easy. This "80/20" balance is used by most successful endurance athletes.
Run more over time. More easy kilometres, added slowly, raise VO2max too, especially for newer runners.
Take a lighter week every 3 to 4 weeks so your body can absorb the work.

How long does it take?

Many runners notice their VO2max start to rise after 4 to 6 weeks of consistent training that includes one interval session a week. Bigger changes come over 3 to 6 months.

How much it can rise depends on where you start. Beginners often see large gains in their first year. Experienced runners who already train hard improve more slowly, and their gains come more from threshold pace and running economy.

Other things that help

Lose excess body weightVO2max is measured per kilogram of body weight, so losing extra weight raises it even without fitness changes.

Sleep and recoverAdaptations happen during rest. Hard sessions only work if you recover from them.

Stay consistentMonths of steady training beat a few heroic weeks. VO2max starts to fall after 2 to 3 weeks off.

Cross-trainCycling, rowing or swimming intervals also train your heart, with less impact on your legs.

Common mistakeDoing every run hard. Without easy days you get tired, not fitter, and your interval sessions get worse.

How to track your VO2max in Windlace

Add your runs with your phone, your COROS watch or a file. No lab test needed.
Open the Fitness tab. See your VO2max and how it compares with runners your age and sex.
Check each interval session. Its focus shows as VO2max when most of the hard running was in Zone 5, with its training effect score.
Ask the AI coach for a VO2max session that fits your week. It suggests; you decide.

Your VO2max on the Fitness tab (left) and a run's training effect (right).

Key takeaways

VO2max rises when you run close to your limit (about 90 to 95% of max heart rate) for a few minutes at a time.
Top workouts: 4 × 4 minutes, 5 × 1 km, 30/30s and hill repeats, plus tempo runs.
One VO2max session a week is enough; keep about 80% of your running easy.
Expect changes after 4 to 6 weeks, and bigger ones over 3 to 6 months.
Consistency, recovery and more easy kilometres matter as much as the hard sessions.

Frequently asked questions

What is the fastest way to improve VO2max?

One weekly interval session such as 4 × 4 minutes at 90 to 95% of max heart rate, plus steady easy running. Results usually start to show within 4 to 6 weeks.

Can you improve VO2max with easy running?

Yes, especially if you are newer to running. Easy running builds the muscles' ability to use oxygen. Adding intervals gives a further boost.

How much can VO2max increase?

It depends on your starting point and genes. Beginners often see big gains in their first year; trained runners see smaller gains.

Do I lose VO2max if I stop running?

It starts to drop after about 2 to 3 weeks off, and falls more over longer breaks. It comes back faster than it took to build.

Does VO2max decrease with age?

It tends to decline slowly with age, but regular training slows the drop a lot. Many older runners have a higher VO2max than inactive younger people.

Watch your VO2max riseAdd your runs and Windlace tracks your VO2max and fitness as your training works.

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Windlace Editorial TeamGuides on training, fitness and racing from the team behind Windlace, Your AI Running App. We write in plain words and check our facts against published research.

How to improve your VO2max: workouts and a weekly plan