In the studies, participants performed intervals and continuous running on alternate days. Many of the studies that have found the largest increase in Vo2 max have used a 10-week training program consisting of six workouts per week. Incorporating both continuous training and interval training in your workout program may be more effective than only performing one of the two. Interval training consists of alternating short periods of high-intensity activity with periods of rest. Train in intervalsĪ 2013 review of studies found that interval training produces slightly better Vo2 max improvements than continuous aerobic exercise. You can approximate your maximum heart rate by subtracting your age from 220. Working near your max heart rate helps strengthen the muscles in your heart and increase the volume of blood it can pump with each beat. Many running coaches recommend training at around 90 to 95 percent of your maximum heart rate. You can train your Vo2 max most efficiently by working at a high intensity. The following tips may help you develop these two components.
You can increase your Vo2 max in two ways: by increasing the amount of blood your heart can pump and by increasing how much oxygen your muscles can take up.
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