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VO2 max improvement Plans

We recommend a 8-12 week training period before getting retested.

12-Week VO2 Max Improvement Training Program

Week 1-4: Foundation Phase


Goal: Build a strong aerobic base and prepare the body for more intense workouts.

  • Week 1

- Day 1: Steady-State Cardio (45 min at 60-70% of max HR)
- Day 2: Strength Training (Full-body, 45 min)
- Day 3: Rest or Active Recovery (light yoga or stretching)
- Day 4: Aerobic Intervals (4 x 3 min at 75-80% max HR, 3 min easy jog)
- Day 5 Strength Training (Full-body, 45 min)
- Day 6: Steady-State Cardio (45 min at 60-70% of max HR)
- Day 7: Rest

  • Week 2:

- Day 1: Steady-State Cardio (50 min at 60-70% of max HR)
- Day 2: Strength Training (Full-body, 45 min)
- Day 3: Rest or Active Recovery (light yoga or stretching)
- Day 4: Aerobic Intervals (5 x 3 min at 75-80% max HR, 3 min easy jog)
- Day 5: Strength Training (Full-body, 45 min)
- Day 6: Steady-State Cardio (50 min at 60-70% of max HR)
- Day 7: Rest

  • Week 3:

- Day 1: Steady-State Cardio (55 min at 65-75% of max HR)
- Day 2: Strength Training (Full-body, 45 min)
- Day 3: Rest or Active Recovery (light yoga or stretching)
- Day 4: Aerobic Intervals (5 x 4 min at 75-80% max HR, 3 min easy jog)
- Day 5: Strength Training (Full-body, 45 min)
- Day 6: Steady-State Cardio (55 min at 65-75% of max HR)
- Day 7: Rest

  • Week 4:

- Day 1: Steady-State Cardio (60 min at 65-75% of max HR)
- Day 2: Strength Training (Full-body, 45 min)
- Day 3: Rest or Active Recovery (light yoga or stretching)
- Day 4: Aerobic Intervals (6 x 4 min at 75-80% max HR, 3 min easy jog)
- Day 5: Strength Training (Full-body, 45 min)
- Day 6: Steady-State Cardio (60 min at 65-75% of max HR)
- Day 7: Rest

Week 5-8: Intensification Phase


Goal: Increase the intensity and volume of workouts to further challenge the cardiovascular system.

  • Week 5:

- Day 1: Tempo Run (20 min at comfortably hard pace, 75-85% max HR)
- Day 2: Strength Training (Full-body, 45 min)
- Day 3: Rest or Active Recovery (light yoga or stretching)
- Day 4: VO2 Max Intervals (5 x 3 min at 85-90% max HR, 3 min easy jog)
- Day 5: Strength Training (Full-body, 45 min)
- Day 6: Steady-State Cardio (60 min at 65-75% of max HR)
- Day 7: Rest

 

  • Week 6:

- Day 1: Tempo Run (25 min at comfortably hard pace, 75-85% max HR)
- Day 2: Strength Training (Full-body, 45 min)
- Day 3: Rest or Active Recovery (light yoga or stretching)
- Day 4: VO2 Max Intervals (6 x 3 min at 85-90% max HR, 3 min easy jog)
- Day 5: Strength Training (Full-body, 45 min)
- Day 6: Steady-State Cardio (60 min at 65-75% of max HR)
- Day 7: Rest

  • Week 7:

- Day 1: Tempo Run (30 min at comfortably hard pace, 75-85% max HR)
- Day 2: Strength Training (Full-body, 45 min)
- Day 3: Rest or Active Recovery (light yoga or stretching)
- Day 4: VO2 Max Intervals (6 x 4 min at 85-90% max HR, 3 min easy jog)
- Day 5: Strength Training (Full-body, 45 min)
- Day 6: Steady-State Cardio (65 min at 70-75% of max HR)
- Day 7: Rest

 

  • Week 8:

- Day 1: Tempo Run (35 min at comfortably hard pace, 75-85% max HR)
- Day 2: Strength Training (Full-body, 45 min)
- Day 3: Rest or Active Recovery (light yoga or stretching)
- Day 4: VO2 Max Intervals (6 x 4 min at 85-90% max HR, 3 min easy jog)
- Day 5: Strength Training (Full-body, 45 min)
- Day 6: Steady-State Cardio (65 min at 70-75% of max HR)
- Day 7: Rest

Week 9-12: Peak Phase


Goal: Maximize VO2 max with high-intensity and race-specific workouts.

  • Week 9:

- Day 1: Fartlek Training (40 min with varying paces, 1-3 min hard efforts at 85-90% max HR, followed by 2-3 min easy jog)
- Day 2: Strength Training (High-intensity circuit, 45 min)
- Day 3: Rest or Active Recovery (light yoga or stretching)
- Day 4: VO2 Max Intervals (6 x 5 min at 90-95% max HR, 3 min easy jog)
- Day 5: Strength Training (High-intensity circuit, 45 min)
- Day 6: Steady-State Cardio (70 min at 70-75% of max HR)
- Day 7: Rest

  • Week 10:

- Day 1: Fartlek Training (45 min with varying paces, 1-3 min hard efforts at 85-90% max HR, followed by 2-3 min easy jog)
- Day 2: Strength Training (High-intensity circuit, 45 min)
- Day 3: Rest or Active Recovery (light yoga or stretching)
- Day 4: VO2 Max Intervals (7 x 5 min at 90-95% max HR, 3 min easy jog)
- Day 5: Strength Training (High-intensity circuit, 45 min)
- Day 6: Steady-State Cardio (70 min at 70-75% of max HR)
- Day 7: Rest

  • Week 11:

- Day 1: Fartlek Training (50 min with varying paces, 1-3 min hard efforts at 85-90% max HR, followed by 2-3 min easy jog)
- Day 2: Strength Training (High-intensity circuit, 45 min)
- Day 3: Rest or Active Recovery (light yoga or stretching)
- Day 4: VO2 Max Intervals (7 x 6 min at 90-95% max HR, 3 min easy jog)
- Day 5: Strength Training (High-intensity circuit, 45 min)
- Day 6: Steady-State Cardio (75 min at 70-75% of max HR)
- Day 7: Rest

  • Week 12:

- Day 1: Fartlek Training (55 min with varying paces, 1-3 min hard efforts at 85-90% max HR, followed by 2-3 min easy jog)
- Day 2: Strength Training (High-intensity circuit, 45 min)
- Day 3: Rest or Active Recovery (light yoga or stretching)
- Day 4: VO2 Max Intervals (8 x 4 min at 90-95% max HR, 3 min easy jog)
- Day 5: Strength Training (High-intensity circuit, 45 min)
- Day 6: Steady-State Cardio (75 min at 70-75% of max HR)
- Day 7: Rest

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Notes:


- Warm-Up and Cool-Down: Always include a 10-minute warm-up and cool-down with easy jogging or dynamic stretching before and after each workout.


- Hydration and Nutrition: Maintain proper hydration and follow a balanced diet to fuel your training and aid recovery.


- Listen to Your Body: Adjust the intensity or take additional rest if you experience excessive fatigue or discomfort.


- Monitoring Progress: Consider scheduling a VO2 max test at the end of the program to evaluate your progress.

8-Week VO2 Max Improvement Training Program

 

Week 1-2: Foundation Phase

Goal: Establish a solid aerobic base and prepare the body for more intense workouts.

  •  Workout 1: Steady-State Cardio

- Duration: 45 minutes
- Intensity: Moderate (60-70% of maximum heart rate)
- Frequency: 2 times per week

  •  Workout 2: Aerobic Intervals

- Warm-up: 10 minutes easy jog
- Intervals: 4 x 4 minutes at 75-85% of maximum heart rate, 3 minutes easy jog/walk in between
- Cool-down: 10 minutes easy jog
- Frequency: 1 time per week

  • Workout 3: Strength Training

- Focus: Full-body workout with compound movements (squats, lunges, push-ups, rows)
- Duration: 45 minutes
- Frequency: 2 times per week

Week 3-4: Intensification Phase

Goal: Increase workout intensity and start incorporating high-intensity intervals.

  •  Workout 1: Steady-State Cardio

- Duration: 50 minutes
- Intensity: Moderate (65-75% of maximum heart rate)
- Frequency: 1 time per week

  •  Workout 2: VO2 Max Intervals

- Warm-up: 10 minutes easy jog
- Intervals: 5 x 3 minutes at 85-90% of maximum heart rate, 3 minutes easy jog/walk in between
- Cool-down: 10 minutes easy jog
- Frequency: 2 times per week

  •  Workout 3: Tempo Run

- Warm-up: 10 minutes easy jog
- Main Set: 20 minutes at comfortably hard pace (75-85% of maximum heart rate)
- Cool-down: 10 minutes easy jog
- Frequency: 1 time per week

  •  Workout 4: Strength Training

- Focus: Full-body workout with emphasis on power (deadlifts, kettlebell swings, bench press)
- Duration: 45 minutes
- Frequency: 2 times per week

Week 5-6: Peak Intensity Phase

Goal: Push the limits of VO2 max with high-intensity workouts.

  • Workout 1: Steady-State Cardio

- Duration: 60 minutes
- Intensity: Moderate (70-75% of maximum heart rate)
- Frequency: 1 time per week

  • Workout 2: VO2 Max Intervals

- Warm-up: 10 minutes easy jog
- Intervals: 6 x 3 minutes at 90-95% of maximum heart rate, 3 minutes easy jog/walk in between
- Cool-down: 10 minutes easy jog
- Frequency: 2 times per week

  • Workout 3: Fartlek Training

- Warm-up: 10 minutes easy jog
- Main Set: 30 minutes of varying paces (1-3 minutes hard efforts at 85-90% maximum heart rate, followed by 2-3 minutes easy jog)
- Cool-down: 10 minutes easy jog
- Frequency: 1 time per week

  • Workout 4: Strength Training

- Focus: High-intensity circuit training (burpees, jump squats, push-ups, medicine ball slams)
- Duration: 45 minutes
- Frequency: 2 times per week

Week 7-8: Taper and Performance Phase

Goal: Reduce volume slightly, maintain intensity, and prepare for peak performance.

  • Workout 1: Steady-State Cardio

- Duration: 45 minutes
- Intensity: Moderate (65-70% of maximum heart rate)
- Frequency: 1 time per week

  • Workout 2: VO2 Max Intervals

- Warm-up: 10 minutes easy jog
- Intervals: 4 x 3 minutes at 90-95% of maximum heart rate, 3 minutes easy jog/walk in between
- Cool-down: 10 minutes easy jog
- Frequency: 2 times per week

  • Workout 3: Tempo Run

- Warm-up: 10 minutes easy jog
- Main Set: 15 minutes at comfortably hard pace (75-85% of maximum heart rate)
- Cool-down: 10 minutes easy jog
- Frequency: 1 time per week

  • Workout 4: Strength Training

- Focus: Maintenance with moderate intensity (lighter weights, higher reps)
- Duration: 45 minutes
- Frequency: 2 times per week

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Notes:


- Ensure you warm up and cool down properly before and after each workout.


- Listen to your body and adjust the intensity or rest as needed.


- Stay hydrated and follow a balanced diet to support your training.


- Consider scheduling a follow-up VO2 max test after the 8 weeks to measure your progress.

 

Good luck with your training, and remember that consistency is key to improving your VO2 max and overall fitness!

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