Sign in Subscribe

Improve VO2 Max

Siim Land is a self-published bestselling author (Metabolic Autophagy, Stronger by Stress etc.), high-performance coach, and prodigy of biohacking. The topics he covers range from health and fitness to productivity and mindset.

“Cardiorespiratory fitness is the biggest predictor of mortality. People with the highest VO2 max have up to 4x lower risk of all-cause mortality than the individuals with the lowest VO2 max.” – Siim Land

Overview

This challenge will teach you how to increase your aerobic fitness and VO2 max.

VO2 max, or maximal oxygen uptake, measures the maximum amount of oxygen a person can utilize during intense exercise.

The objective is to increase VO2 max and cardiorespiratory fitness, improving your metabolic health, longevity, and body composition.

The challenge is finding your optimal heart rate for doing zone 2 and zone 5 cardio, which would establish your training intensity for increasing cardiorespiratory fitness and VO2 max. Then, you ought to start implementing cardio workouts into your weekly workout routine.

Foundations

Heart rate monitors like Polar H10, Garmin, Whoop, or Apple Watch are recommended to detect heart rate zones.

You can find your maximum heart rate by subtracting 220 from your age. So, if you’re 40 years old, your maximum heart rate is roughly 180. Your zone 2 is 60-70% of your maximum heart rate.

Instructions

  1. Measure or estimate your VO2max before the challenge (see How to measure VO2max below)
  2. You want to train in zone 2 for 30-45 minutes to increase your aerobic fitness. Ideally, do this at least 3 times a week.
  3. Your zone 5 is 85-90% of your maximum heart rate. You want to do zone 5 interval training at least once a week.
  4. To complete the challenge, do either zone 2 or zone 5 according to the instructions. Suggested exercises include high-intensity interval training (HIIT), running, cycling, swimming, and rowing. Moderate-intensity, long-duration activities and short-duration, high-intensity workouts can effectively improve VO2 max over time.

How to measure VO2max

Use a wearable device to estimate your VO2max

Many devices have this feature. Wearable devices, such as fitness trackers and smartwatches, estimate VO2max using algorithms that consider heart rate data, with other factors such as age, gender, physical activity levels, and sometimes GPS data for outdoor workouts. Studies have shown varying degrees of accuracy when comparing wearable technology to the gold standard spiroergometry. Many wearable devices provide reasonably good estimates of VO2max for general population use, especially for individuals with moderate fitness levels.

Select Garmin devices to automatically estimate your VO2 max each time you record a run or brisk walk with heart rate and GPS tracking activated. Over the course of your activity, the Firstbeat Analytics engine built into your device examines the relationship between how fast you’re moving and how hard your body is working to maintain that pace.

The Polar Fitness Test with wrist-based heart rate is an easy, safe and quick way to estimate your aerobic (cardiovascular) fitness at rest. It's a simple 5-minute fitness level assessment that estimates your maximal oxygen uptake (VO2max). The Fitness Test calculation is based on your resting heart rate, heart rate variability, and personal information: gender, age, height, weight, and self-assessment of your physical activity level, which is called the training background. The Polar Fitness Test is developed for use by healthy adults.

If you own a Fitbit Alta HR, Fitbit Charge 2, Fitbit Blaze, or Fitbit Ionic you have access to your Cardio Fitness Score, a unique Fitbit feature that estimates your VO2 max—a measure of how well your body uses oxygen during strenuous exercise.

UKK walk test

The scientifically validated UKK walk test was developed in Finland in the early 1990s to measure endurance fitness, i.e., the performance of the respiratory and circulatory systems. The test involves walking 2 kilometers on a level surface as fast as possible. A fitness index is then calculated based on the time spent walking, the heart rate at the end of the test, body mass index, and sex.  The UKK walk test formula for estimating maximal oxygen uptake: The result is VO2max (ml/min/kg)

Men:

184.9 – 4.65 x (time in minutes) – 0.22 x (heartbeat) – 0.26 x (age) – 1.05 x (BMI)

Women:

116.2 – 2.98 x (time in minutes) – 0.11 x (heartbeat) – 0.14 x (age) – 0.39 x (BMI)

Spiroergometry

Spiroergometry is the extended clinical exercise stress test version intended especially for athletes. It is conducted using either a bicycle ergometer or a treadmill. In addition to the analytical methods of the clinical exercise stress test, this test involves measuring respiratory gases and the tidal volume. The test allows for directly measuring oxygen consumption and carbon dioxide production and, therefore, the anaerobic threshold. The more comprehensive version can also measure the lactic acid level in arterial blood.

Cooper Test

The Cooper test, developed by Dr. Kenneth H. Cooper in 1968 for the United States Army, assesses maximal endurance. It involves running as far as possible in 12 minutes. Studies show a strong correlation between the Cooper test results and maximal oxygen uptake. The test best suits runners as it utilizes running economy and technique.

Here is the Cooper test calculator for estimating your VO2max.

Calculators for testing VO2max

VO2 max calculator is intended for every sportsperson who wants to find their maximal aerobic capacity value. This parameter is crucial in any endurance sport and allows one to train effectively and adequately. In the article on this page, we prepared some brief information about what VO2 max is, how to calculate VO2 max, a description of VO2 max tests, and an explanation of how to use this aerobic capacity calculator.

Testing methods that apply for the calculator:

  • Resting heart rate (RHR)
  • 1-mile walk test
  • 3 minutes step test
  • 1.5-mile walk/run test
  • Best 2000m rowing time (indoor rower)

Find more calculators here.

Conclusion

The benefits of increasing VO2 max are multifaceted and can significantly enhance athletic performance and overall health.

  • A higher VO2 max is associated with a healthier heart, which can pump blood and deliver oxygen to the muscles, improving cardiovascular efficiency.
  • It reduces the risk of heart diseases and conditions such as high blood pressure, atherosclerosis, and heart failure.
  • Improved blood flow and oxygen delivery to the muscles and organs. Increasing VO2 max enables athletes to sustain high-intensity exercise for longer durations.
  • It allows for improved performance in endurance sports like running, cycling, and swimming.
  • Enhanced oxygen utilization improves muscle efficiency and power output, optimizing athletic performance.
  • Faster recovery between workouts.
  • A higher VO2 max is associated with better utilization of fats and carbohydrates as energy sources, improving metabolic efficiency.
  • Improved cardiovascular fitness and VO2 max are linked to better cognitive function and reduced cognitive decline with age.
  • Studies have indicated that a higher VO2 max is correlated with a lower risk of all-cause mortality.
  • Exercise that enhances VO2 max also reduces stress levels and improves mood, aiding mental well-being.
  • Enhanced VO2 max improves lung capacity and the efficiency of the respiratory system.

Learn more here: How To Increase Your VO2max: A Comprehensive Review on Improving Health & Longevity