V02max training - what is it? How do I improve my V02max?

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VO2max training is a key element in improving performance in almost any endurance sport. It is based on increasing maximum oxygen uptake (VO2max) by pushing the cardiovascular and respiratory systems to their capacity limits. This training improves the body's ability to absorb, transport and efficiently use oxygen, which has a direct impact on endurance performance.


What is VO2max?

VO2max indicates how efficiently your cardiovascular system and muscles work together to convert oxygen into energy. It is often used as a measure of endurance performance - the higher your VO2max, the better you can handle intense exercise over a longer period of time.

However, a low value does not mean the end of your sporting goals. With targeted training, you can increase your VO2max, regardless of your current fitness level!

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For which sports is VO2max training suitable?

VO2max training is particularly relevant for endurance sports where
Oxygen efficiency plays a major role. Here are some examples:

Run

Runners benefit greatly from improved VO2max as it increases baseline endurance and the ability to run faster.

Typical VO2max workouts for runners are interval runs (e.g. 5 × 3 minutes fast with 2 minutes recovery).

Ride a bike

Cyclists use VO2max training to increase their wattage and tackle climbs more efficiently. Are you interested in training methods in cycling? Then check out this article !

Popular training methods include repeated sprints or intervals with high intensity levels (e.g. 6 × 4 minutes at 90–95% of maximum heart rate).

triathlon

In triathlon, a high VO2max is crucial in all disciplines. Athletes incorporate specific workouts for swimming, cycling and running to improve maximum oxygen uptake in each discipline. Here are more tips on how to improve your triathlon performance .

To swim

Swimmers with a higher VO2max can cover longer distances at higher intensity.

Training forms such as sprints and tempo intervals are particularly effective here.

Frequently asked questions about VO2max training

How often should I do VO2max training?

How often you should do VO2max training depends on your current fitness level and your goal. Generally, 1-2 sessions per week are enough to make progress. However, too high a training frequency can lead to overload - so make sure you have enough time to regenerate.

In addition to the right VO2max training, an important foundation and additional strength training is of great importance for your performance!

Which exercises are good for VO2max training?

Running, cycling and swimming are all excellent options. It is important that you challenge yourself properly during the intense phases.

What is the difference between VO2max and anaerobic training?

VO2max measures oxygen uptake. Anaerobic exercise, on the other hand, occurs when your body produces energy without sufficient oxygen supply.

VO2max and age – what changes?

VO2max decreases with age as cardiovascular and muscle capacity decrease. But the good news is that you can counteract this natural process with regular training.

Can I improve my VO2max quickly?

Yes, you can make initial progress after just a few weeks of intensive interval training. In the following article you will find further tips on how to improve your endurance .

How does a VO2max test work?

A VO2max test provides you with the basis for optimally adjusting your training plan. There are various methods to determine your VO2max:

  • Laboratory test: This involves precisely measuring oxygen uptake during a stress test (e.g. on a treadmill)
  • Field test: Alternatively, you can have your VO2max estimated using performance tests (e.g. 12-minute run).

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