How To Improve Your VO2 Max
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- Опубликовано: 26 июн 2024
- If you are a runner chances are you’ve heard the term VO2 Max.
Join Andy as he tells you everything you need to know about it. What is it? How can you measure it? How can you improve it?
Let’s get stuck in!
↓↓ Let us know your VO2 Max score in the comments below and the training you do to boost it! ↓↓
What’s in this video?
00:00 Intro
00:17 What is VO2 Max?
01:09 Why is it important?
03:11 How do you measure it?
04:35 How to improve your VO2 Max
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Let us know your VO2 Max score in the comments below and the training you do to boost it!
Seen my VO2 max go from 35 last year to 46 now after a year of running and changing my training plan! :)
My watch says it`s 48.
My old Suunto estimated 42, but now with the new FR255 it says 47.
75 on my two previous all-out parkruns, thanks to crazy wrist-only measurements when my arms get too cold, which they did. The watch measured only 120-130 BPM (thus, VO2max=75) when in reality I sure was pushing 195-203 BPM (thus, my usual VO2max is 48-50). Happy about this at 44 years. After 2 months of COVID bed rest my VO2max was down to ca. 32 but recovered within some months of training. Can't wait for my new replacement chest strap to arrive.
I'm on 43.5 which is below average, I'd like to get increase that but I'm injured at the moment, are there any exercises to boost it without having to run as much?
My vo2 Max is 36 and I’m 31 years old. I know it is not particularly good, but when I started working out a year ago it was 26, so so bad, partially because i was overweighted (bmi 32). I am very proud of my improvement and very happy I don’t lose my breath doing simple activities anymore. I look forward to keep improving and getting those great numbers I see in the comments 😊
That’s a very good improvement, well done! Nothing like the feeling of improving yourself!
Keep up the great work!! Looking forward to an update on your journey!
That's awesome! Just keep working at it.
How did u improve it ?
26 to 36 is a huge improvement man. Keep it up!
I’m 58 and my VO2 Max is 50. According to my Garmin I’m in the top 5% for my age. I mostly run by feel at easy pace and occasional fast intervals to bump my speed and heart rate during my long runs
That's superb. Mine is 49 and I'm 37.
I started trying to get fit 3 months ago, a month before my 39th birthday, after 10+ years of treating my body like utter trash. I was 310lbs and my first VO2 max reading was 29, i was like “wow, my watch thinks I’m going to die!”. I started walking/running for 3k a day, and upped it to 5k a day, and I’m now doing less walking and more running. I’m currently down 30lbs, and my VO2 Max is now 33 and change. Still a long way to go, and content like this just make me want to keep going!
Nice stuff! Keep up the great work. You got this!!!
Mine is at 47 according to my watch. I'm a 38 yo male who used to be very unhealthy and overweight, and started to exercise regularly about a year ago to change that. Recently I discovered running as my new hobby and your channel is a huge inspiration for it!
Mine's 49 at age 37.
80!!!! 80!!! What on earth... that is incredible. Thanks for this really clear description. I tend to hover around 51/52; aim for the year is to get to 54!
I'm a 49 year old woman and my VO2 Max dropped from 39 to 37 over the Christmas period, just 2 weeks of not running. I was surprised at how quickly it can change. I've never done interval training but will definitely be adding it into my regular running schedule this year as I prepare for my first marathon.
My VO2 max is currently 55. I’ve found that consistent weekly tempo runs have been the beast way to bump this number up 👌🏻
Mine is 57. That makes me better than you. I do two tempo runs per week and one interval sprint run, otherwise slow distance and basketball. Also do plyos. Bet I’m older than you too.
@@bansheeofinisheerini agree, you're better in all measurable ways as a person also.
@@johnconn3054 and in non-measurable ways too. @bansheeofinisheerin
is simply the best human ever.
My VO2 max is currently 50. I try to do one long, one easy and one interval session each week plus weights and circuits at the gym.
Love the videos, keep them coming
I'm 51 and currently sit at 60 V02 max according to my watch and fluctuate between 58-64/65 depending on my fitness and time of the year. I've done a lab test and It was a similar result but it gave me my proper zones which was very helpful for my training.
Wow, thats professional level, what kind of sports are you doing?
@@andreaskulgeyko9962 Hi, I'm mainly a middle to long distance runner. I've done some form of sports since I can remember at a decent local level.
My VO2 max is only 27. I am 38, male, BMI 30. Started running about 8 months ago, been trying gently to increase fitness. I watch the running channel religiously to learn and improve 😊
Thank you, guys!
Keep up the good work, you got this!
Mine is at 33 for a 33yo haha. I have only just started jogging.
I found being self conscious stopped me running sooner as I wouldn’t if I didn’t have company. Something I’m working on.
I was part of one of those HIIT v. LISS studies that measuered VO2max effects a buncha years ago by now, and the one thing I know is that those studies, whilst useful for sports science, have done quite a bit of harm to the fitness influencer world, where everyone and their cow is now going "hiit is the best" when what we can clearly show is that hiit is specifically more effective at raising vo2max, and specifically more compact in time. (yanno, 20min hiit has the same effect as 1 hr liss) BUT. if you CAN do more than 20 min of your hiit workout, then it isn't actually hiit. and the intensity of hiit means you need more recovery at the end, so the actual time effectiveness over the week is debatable.
That's really interesting Nopah! Which workout do you prefer instead of hiit?
Wow. I'm very curious about this.
My VO2 Max is 43, kind of bummed because I had it at 52. I didn't exercise for 7 months, but now I'm getting back at it! I'm training for a half marathon, and this week I got from 42 to 43 in VO2 Max, so that makes me happy! :) Thanks for the videos!
After being ill over Christmas and feeling rubbish, I've had a break from training. My VO2 max is currently 36 and I'm slowly easing myself back into a regular routine so can't wait to see results!
My VO2 max is 46. I started running about 4 months ago and am loving it! Very excited to keep training and improving!
I've only been running for about 7 weeks and my VO2 is at 49. Are you doing Parkrun or any particular distances? Cheers.
My dog helped me back into running. The best training is still with him in the woods and just enjoying it.
Awwww dogs are the best running buddys! What breed is he?
I'm 26F, started running about 8 months ago (after being a couch potato for years). Had a VO2 max of 39 as starting point, and it went up to 46. It really improved over the last couple months when I started adding some harder effort runs: interval, tabata, progression, threshold.
I bought an Apple Watch and picked up running as my primary form of physical exercise in January 2021 after months of home office took a toll on my mental and physical health. My first VO2Max estimate was 32.2. Through consistent training, it peaked in September 2022 at 42.4. During the winter, after a COVID infection in October and a blood donation in December, it dropped a little but I'm looking to get it back up again. I'm aiming to run my first half marathon in May of this year.
Once again, the contents of the video and info are brilliant.
I spend a lot of time over December and the first half of January on strength training.
I improved my 10x400 repeats with 10 to 15 seconds and got my vo2 max up in the process.
Commenting to record my vo2 Max yestarday was 22.3 which is way low for my age i-e 40!!! this video is one of the steps i am taking to improve it! this video was one of the most clear and direct videos on youtube about this topic!!!! cheers
I’m 47 years old and my vo2 max is currently 54. This weekend I’ve got 4x5min tempo 7min/mile with 3 minutes jog recoveries. I’m hoping these sessions will help.
wow good going x
My current VO2 is 53 and as a 48 year old relatively new runner, constantly trying to dodge injury, it’s proving difficult to improve this figure, but I keep trying! As yet, I haven’t been able to find a favourite session, but this video was very useful.
I'm 40 and have a VO2max fo 50. I only started monitoring this the past 10-12 months. I am beginning my base training phase for the Chicago Marathon in October. Great video. Hopefully I can improve my VO2max
I am so excited to have found this channel. As somebody new to the sport, it has been a great source of learning. My VO2 max went up from 44.7 when I started running one year ago to 52.7. Still, a lot to improve.
Really glad you're enjoying our videos Jeferson! Is there anything specific you would like us to explain/cover on the channel?
@@runningchannel WOW, I got a reply!! Absolutely. Could you have a video or a series explaining running dynamics (vertical oscillation, stride length, floor contact time, running power, etc. ) and how to use that to plan training and monitor improvement? Wearables show all sorts of information, and although it is pretty cool to see the number, I need help to use them to progress. Thank you for sharing your knowledge of this fantastic sport! Cheers from Canada!
@@jefersonluiswiebuschmartin9390 Would love to see this too. Recently started using Workoutdoors as a run tracker instead of the apple fitness app and it gives a lot more information about the run.
@@andrewryan7686 It is so easy to get hooked on running, so I wanted to buy every gadget there is. Once I do, I have no idea how to use the info. I do feel cool using them, tough.
according to my watch after today's run my VO2 Max is at 49. I'm 36 years old. As it was said in the video, I'll be in competition with myself and will try to improve my VO2 Max in the next weeks/months so I can do this year's races with more confidence. 🙂✌
Nice explanation thanks, my VO2max drifted up with marathon training and down again more recently, but I thought of it as a passive measure rather than something I should actively work at! Running to a varied plan certainly seemed to help!
Great video, my V02 Max has dropped from 55 to 48 (45 yrs old) due an pulled calf just before Xmas..so I find it a great way to judge where I am and where I’d like to get back too with my fitness and running 👍🏃🏻♂️🏃🏻♂️
I'm 28 and vo2max atm is 59, during the summer I get as high as 62-63 but in the winter it gets lower. I'm going to try the workouts you suggested and see what changes, thank you once again for the great content!🚀
Yep, exact same boat for me
Exactly the same for me too. I'm 48 though.
Do you find that you train slightly less, or switch up your workouts in the winter Nicola? 😊
Coming in at 30.2 definitely struggle with HR and breathing while running but hopefully doing the right exercises to work towards improvement. Thanks for explaining this! Very helpful!
My VO 2 max is also 30. I am 58yr old with a BMI OF 29. I need to lose 40 lbs. I work out- gym, jog, & bike bout 3 times a week. Biking fo me is the best.
Volume is key in those early days of getting into running. don't even bother with intervals until you've got 12 weeks of regular runs under your belt.
@@goodyeoman4534 so true, doing those base runs first instead of going right into interval training also help prevent injury
@@ThePursuitWOD Absolutely. But in addition to injury prevention, they actually make you a better runner. But the simplicity of base runs is lost on many who think it's all about fancy programs and the latest fads. I got a sub 20 5K at age 37 from Zone 2 runs alone.
Great tips! It's worth remembering VO2 max is about maximal aerobic energy consumption rather than the desired effect - moving forwards quickly 🙂 - so it's good to aim to improve running efficiency as well (rather less painful). Regardless of my less-than-ideal running efficiency, my Garmin VO2 max peaked last year at 54 when I was following Jeff Galloway's training plan and doing regular one mile test runs at 100% effort (my cycling VO2 max had hit 52 a week earlier). I really need to get it back there while keeping the broader fitness (first steps taken).
I'm 57 years old and just started running. My vo2 is 39. I love the idea of being able to see improvement just against yourself. Great channel. Keep up the good work.
well done
I'm currently at 72 so closing in on Andy but a few years ago it used to be around 60 until I really started focussing on threshold training and intervals.
what is your age?
Aged 68, I got my Forerunner 245 in December 2020. Having no idea what VO2 Max was I didn't pay much attention to it until a year or so later, alerted by a Running Chanel video (Thanks! I'm late to running and I do find them educational). On checking I was scoring 43. I got the score up to 46 by October last year.
I've found regular hill sprints -- 150 or 250 meters -- give me a boost, but I was nursing a hamstring injury throughout late November early December and I'm currently scoring 45.
Apparently, this isn't bad for some old codger on a collision course with his 71st birthday.
Amazing David! Hill sprints are brutal but they definitely pay off 🥵 How is your hamstring feeling now?
@@runningchannel Thank you for asking. I was able to enter the Southampton 10k on December 11. The hamstring was OK but I was undertrained and the weather was gruesomely cold . Came second of four in the 70-74 age category with a disappointing time of 56:51. Worse: the bloke ahead of me timed 47:18! (I've never managed under 50 minutes.) Worse still: some character in the 75-79 age category beat me by 3:50. I expected to do better than 53 minutes. I should be back on hill sprints next week, if I don't die of rust this week. Will it ever stop raining?
Aged 41 my VO2 max is 46, considering I only started running consistently from September last year I'm really chuffed with this score, which can only get better as I progress. The track sessions have played a massive part in my progress. As have adding a strides at the end of my easy sessions. Keep up the brilliant work.. love the channel 🏃♂️🏃♀️👍
I turned 59 back in November. My current VO2 Max is 46. Seems to be good. I believe it was about 42 a month ago. I recently joined a running club in my community in order to have the accountability. I last ran a marathon in April of 2010. Been struggling through the years to get back to it! Stephenville Running Club has been instrumental in getting back in running shape! Your youtube channel has great information!
Wow thst went quick 🎉
40+ woman and my vo2 max is 48 currently. So close to 50! Thanks for another great vid
You can get there!! 🏃🏻♂️🏃🏻♂️
@@runningchannel hit 50 today after a PB half marathon and a sub 21 parkrun. Super happy
Often what isn’t mentioned although was highlighted in the VO2 calculation is your weight. Unless you are a lean mean running machine losing a bit of the excess weight can help improve the score.
Based on my Coros app, my VO2 max has been 53 for the past three months. I started running last year August. I’ve been doing Zone 2 training in all of my running in order to build a good foundation of my aerobic base. Gonna try interval training and see how high my VO2 max can be.
I am seeing my VO2 MAX increasing again since the start of the cross country skiing season. Before that it was staying in the 46-49 range throughout the year no matter the running I did.
For me, jump rope was a great addition to my training. I noticed it helped with endurance and stamina. Unfortunately I have let myself get out of shape over the last year or so, but The Running Channel videos have motivated me to get back out on the track. I'll be back to running form in no time, I hope.
Oh how did you get into jump rope? Track running is a great way to improve running form! 😁👍
@@runningchannel I live in a area which is super flat, no hills and not really many running trails close-by. So I had to find a way to improve stamina and endurance in a way that would be different from running the same track everyday, jump rope just kept popping up. I gave it a try and I can say I enjoy it almost as much as running now, but I still love running above all. 🙂
My VO2max is currently 40 💀💀💀
Bro mine is 39 bruv
Really struggled getting my VO2 up, 38, and a VO2 of 49. I have had it up as high as 53. Really helpful info on how to increase this as I think I allowed my heart rate to reduce too much in my interval recovery. Thanks for the tips.
I’m 49 with a vo2 max at 51. Another great informative video - keep going!
Hi! Thank you for all the videos guys! I've learned a lot from you. Last year my VO2max was 42 but because I didn't continued to run as frequently (2-3 times/week) over the winter I reached a new low - 37. So, I look forward to learn from you how to improve my running skills.
Really glad you're enjoying the videos! What's your favourite workout?
My VO2 Max is 56. Initially my VO2 Max was 47. Over one year of training and running I have improved it to 56 and looking forward to improve more.
Your channel help to improve endurance.
Thank you very much for your tips and guidance.
Pramitha ✌️👍
From Sri Lanka
VO2 max is currently at 54, fell in love with running again last year. Looking forward to doing my first marathon in Edinburgh this year!
Thank you for all the clear and easy to digest information. 🤗
I learn so much from you guys, thank you for doing what you do. You've helped me improve my life 😌🙏😊
Thank you for making these videos! Love being able to up my running game, even from the comfort of my couch 😅
Interesting video. I'm 44 and my smartwatch gives me a VO2 max of 55 (and good to know that its pretty accurate). Also enjoyed the run through Clerkenwell, made me reminisce about when I worked on Gray's Inn Road
Thanks for the information! Very practical and applicable
The videos that you've been doing on this subject are invaluable, thank you.
Really glad you're finding them helpful 😁
I'm 30 and my VO2 max is currently 53. I'm definitely planning on adding these interval workouts to my training!
I’m currently 14 with an average vo2 max of 58.2, very intrested in how I can improve it. Very useful video!
I am 58 got V02 up to 51 in the summer dropped down after covid bout, joined a local running club and back to 47 now and hoping to improve video is a great help thanks
Ive been learning a lot the last 6 weeks this is great thank you
My VO2 max is 41 at the moment was 42 after my last race in October, but kinda fell victim to Off Season Laziness and it dropped again, back at it and staying consistent so looking forward to implementing some of these activities into my training
Very helpful video! thanks Andy!
I just started running last year and love it so much! Thank you guys for everything that you have done to improve this sport i have found your videos very informative. I currently have a vo2 max of 63 after some hard winter training.
So glad you find our vidoes useful Quinlan 😊 Is there anything specific you would like to see us cover?
@@runningchannel some garmin watch navigation and setup videos would be awesome!
Really started running again about a year ago, when I turned 40. My Garmin currently has me as a 52, so I am very happy with that. Aiming for my first Half Marathon in April, and then maybe a marathon next!
Mine is 39, I’m 43 and have been running for about 2.5 years, with several half marathon under my belt. Very much looking to improve my VO2 max this year so intervals snd hill sprints more for me this year! My hr is also still quite high so hopefully these runs will help 👍
Great info and tips Andy!
Been away from sport for some years now .. I grew up on polars when I was a mountain biker but recently bought into the Garmin camp and lapping up your cool videos. I'm looking to loose some weight before really pushing the VO2 but its never too early to learn :)
I love your content on the Running Channel. Keep up the good work!
My Vo2 is of today 44, would love to upgrade my Garmin that’s for sure .
Great video Andy
Just started running at age 43. Thanks for all the info, love your channel 🙂
Thanks Johan 😁 How are you finding running?
Great explanation! So useful thank you.
51 VO2 Max and 41 in two days.. Currently on Ultra Training and looking to see it going up a couple of numbers as training progresses.
Great video as always TRC :)
When I started back running with a watch in August, 38 years old, 285 lbs, I had a VO2 max of 39. Since then, running 3-4 per week, I'm up to 42 now.
Also 265 lbs now.
Thank you for great information, as always
Again a very informative video - love the new style of charts/visualization 👍🏼
me too x
VO2 max 46 ish and rising steadily. Loving the videos, very informative. 👍
Very timely as I just got an all time high vo2max on my garmin. Other than the first few weeks taking up the slack, I've managed no more than 10% increase over 2 years of consistent training.
I saw this on my garmin never knew what is was so thanks for the video. Mine is currently 50 it says it’s good so I’m happy with that! 🤙🏻⚡️💥
I had never heard of VO2 max until I found the running channel! 😂 Great video as always. My vo2 is poor, but looking forward to improving it this year. 😁
Good information, my treadmill only does 2 minute interval sprints which I thought was to long but now I will give it a try again. Trying to increase my stamina since I'm 61 and still playing hockey with gents half my age.
at 48YO my VO2Max is 54. i learned a lot in your video, thanks!
My VO2, according to my watch, is 51.
When starting running it was in the 40s and I think the best I’ve ever seen for myself has been close to a half marathon race day where’s it’s been like 53.
When I hear about someone like Andy getting it up to 80, that just sounds like another world to me.
I never thought I could trust the V02 Max on my watch until this video... especially since it is better than I thought it would be. Thanks for a great, informative video!!
It's far more reliable then you might think 😁💪
Great video with lots of good information and tips.
Side note: keep in mind that although the Garmin gives a good indication of your VO2 Max, the race predictor is 3 to 5 units off.
So look at VO2 Max -> race time tables 3 to 5 units lower to get more accurate and realistic predictions.
Great video, very clear explanations!
I've never really paid attention to my VO2 Max but definitely will now so thanks for the video. Looking back it was 44 when I started running again 1.5 years ago and it's now sitting pretty at 54 where it has been since October. Will definitely try some of the suggestions as part of my marathon training over the coming months
That's great progress! Are you training for anything Matt?
I love this channel it has helped with my motivation time and time again.
Great!! So glad to hear that 😁😁
Love your content! I hadn't ran all of 2022 but I was signed up to a 10k by my partner. Completed the 10k and now I am addicted to running. My Vo2 Max is 47 and I'm clocking 25-30km a week and looking to continue to improve
Really glad you've caught the running bug Cody 😁👍 Have you got any other races lined up?
I’m new to running and am really glad to have found your channel. There are tons of things i had no idea about. I was more of a grab a pair on sneaker and go .
Really glad you're enjoying our videos and finding them useful Jay! 😁
What a fantastic video, the only video I’ve seen that accurately, and easily explains how to do this type of training, liked and subscribed
Really glad you enjoyed it and found it useful 😁
Im 28 and I did my V02 Max yesterday and im at 47.9 very happy my hard work pays off ans it shows in the science
Wahaaaay I'm in the good category for my age, 40 vo2 at 47 years, only a few months in to my return to running after an epic break of about 20 years, thanks for the explainer Andy 😁
Thanks for the encouragement
I've been in the same region (44-46) for so long now and it doesn't seem to shift! So I will give these things a try, thanks 😊👍🏻
Great video, I'm going to do more interval work to hopefully improve my v02 max
"Even if you didn't like it, just be nice". I like your style!
I’ve been stuck at one VO2 max for a little while. Hoping I can increase this soon while staying injury free.
Love the channel!
Yes, the video I've been waiting for! My VO2 max has recently dipped down from 50 to 48 after a rather indulgent Christmas break... the challenge is to get it up to 52 for my next marathon! In desperate need of a new garmin to help me pace it too!
We think everyone's VO2 Max dipped over the Christmas break 😅
I’m at 60 but a gentle recovery run soon knocks it down but a good interval session soon gets it back up again. Thanks
I've had the same Garmin for nearly 4 years and have literally only discovered the VO2 max function today...! Mine tells me that I'm currently at 43 (30 y/o female) but just about to jump into speed-focused marathon training, so I'll be interested to see where I can get it to in the next 16 weeks! Great videos as always TRC
Hi I am 61 and VO2 is currently 40 only gone back to running since I retired in April. Still thinking there is room for improvement. Love the channel.
Great video. I have a running VO2 max of 50 and 53 for cycling.
I am 39 and my vo2 max is 39 in galaxy watch 6, now following you to improve it :)