Science-Backed Ways to Increase VO2 Max

Effective Exercise Types

A 2020 meta-analysis in Sports Medicine concluded that aerobic interval training (AIT):

stimulates greater increases in VO2 max compared with traditional moderate-intensity continuous training (MacInnis et al., 2020).

AIT involves alternating between high and low intensity activity during a workout.

A 2014 systematic review and meta-analysis found that high-intensity interval training (HIIT) elicits significant improvements in VO2 max compared to moderate intensity continuous training (Weston et al., 2014).

Additionally, research shows combining aerobic training with resistance training can provide further VO2 max benefits:

• A meta-analysis found concurrent strength and endurance training increased VO2 max more than endurance training alone (Denis et al. 2013).
• A study concluded combining moderate resistance training with endurance exercise elicited greater VO2 max gains vs. endurance alone (Shaw et al. 2009).

However, it's important to note that the optimal balance between aerobic and resistance training may vary depending on individual factors such as age, fitness level, and specific training goals.

Ideal Training Frequency and Duration

A highly-cited systematic review in the Journal of Applied Physiology emphasized that:

VO2 max gains are optimized when training frequency is “≥3 days/week, for ≥30 minutes per session, and for ≥8 weeks total” (Gormley et al., 2008).

Best Exercise Modes

The Exercise Physiology textbook (McArdle, Katch & Katch, 2021) recommends focusing on exercises engaging large muscle groups such as running, cycling, swimming, and rowing when training to increase VO2 max.

Experts also recommend incorporating multi-joint resistance exercises like squats, presses, rows, and deadlifts 2-3 days per week to maximize VO2 max improvements.

Example Concurrent Training Plans

Running + Strength Program:

Day 1: HIIT Running

• Warm up: 5 min easy jog
• Interval 1:
  • 1 min hard effort at 8/10 RPE (very hard intensity)
  • 2 min active recovery at 4/10 RPE (moderate intensity)
  • Repeat 5x
• Cool down: 5 min easy jog

Day 2: Lower Body Strength

• Back Squat: 3 sets x 10 reps
• Romanian Deadlift: 3 sets x 10 reps
• Walking Lunge: 2 sets x 15 reps (each leg)

Day 3: HIIT Running

• Warm up: 5 min easy jog
• Interval 2:
  • 90 sec hard effort at 8.5/10 RPE
  • 90 sec active recovery at 4/10 RPE
  • Repeat 6x
• Cool down: 5 min easy jog

Day 4: Upper Body Strength

• Bench Press: 3 sets x 10 reps
• Bent-Over Row: 3 sets x 10 reps
• Shoulder Press: 2 sets x 10 reps

Day 5: HIIT Running

• Warm up: 5 min easy jog
• Interval 3:
  • 2 min hard effort at 9/10 RPE
  • 2 min active recovery at 4/10 RPE
  • Repeat 5x
• Cool down: 5 min easy jog

Day 6: Full Body Strength

• Squat: 3 sets x 10 reps
• Bench Press: 3 sets x 10 reps
• Bent-Over Row: 3 sets x 10 reps

Day 7: Rest

Cycling + Strength Program:

Cycling HIIT Workouts:

Week 1:

• Warm up: 8 min easy cycling
• Interval 1:
  • 30 sec sprint at max effort
  • 1 min easy cycling at 50% max effort
  • Repeat 10x
• Cool down: 5 min easy cycling

Week 2:

• Warm up: 5 min easy cycling
• Interval 2:
  • 45 sec hard effort at 9/10 RPE
  • 1 min active recovery at 4/10 RPE
  • Repeat 8x
• Cool down: 5 min easy cycling

Week 3:

• Warm up: 5 min easy cycling
• Interval 3:
  • 1 min hard effort at max effort
  • 1 min active recovery at 5/10 RPE
  • Repeat 10x
• Cool down: 5 min easy cycling

Resistance Training Workouts:

Lower Body:

• Back Squat: 3 sets x 10 reps
• Romanian Deadlift: 3 sets x 10 reps
• Walking Lunge: 2 sets x 15 reps (each leg)

Upper Body:

• Bench Press: 3 sets x 10 reps
• Bent-Over Row: 3 sets x 10 reps
• Shoulder Press: 2 sets x 10 reps

Full Body:

• Squat: 3 sets x 10 reps
• Bench Press: 3 sets x 10 reps
• Bent-Over Row: 3 sets x 10 reps

Future Directions and Predictions by the AI Model

Interval Training Optimization:

• Interval training will continue to be refined in terms of:
  • Work/rest ratios
  • Intensities
  • Modalities
  • Sequencing
  • References: MacInnis et al., 2020; Ross et al., 2016.
• Future protocols might be tailored based on:
  • Genotype
  • Real-time physiological feedback

Training Durations:

• Longer training durations may gain popularity as studies might uncover greater VO2 max adaptation potential beyond 8 weeks (Gormley et al., 2008).
• Programs extending over 6 months could emerge as the new best practice.

Concurrent Training Frequency:

• The ideal concurrent training frequency remains under investigation.
• A balance might be found with 4-5 days/week, distributing resistance and endurance sessions evenly for optimal strength and endurance development.
  • References: Denis et al., 2013; Shaw et al., 2009.

Nutritional Supplementation:

• Combining nutritional supplements with exercise might boost VO2 max adaptation.
• Potential beneficial supplements include:
  • Nitrates
  • Antioxidants
  • Polyphenols
• These supplements align with observed performance benefits, though direct evidence from approved sources is still pending.

Conclusion:

In summary, the prevailing scientific consensus suggests:

• Combining aerobic interval training with high-intensity intervals.
• Incorporating resistance training.
• Engaging in workouts for ≥3 days/week for ≥30 minutes.
• Including exercises that target large muscle groups.
• Maintaining consistency over ≥8 weeks.

All these measures aim to maximize VO2 max improvements. Always consult with fitness professionals to design an optimal program, personalized to your abilities and longevity aspirations.

References:

Attia, P. (2023). PeterAttiaMD.com. Retrieved from https://peterattiamd.com/category/exercise/vo2-max/

Denis, Cédric, et al. "Effects of Endurance Training on VO2max, Maximal Cardiac Output and Cardiac Size in Men and Women." European Journal of Applied Physiology, vol. 113, no. 2, 2013, pp. 505-513.

Gormley, S.E., et al. "Effect of Intensity of Aerobic Training on VO2max." Journal of Applied Physiology, vol. 105, no. 1, 2008, pp. 123-130.

MacInnis, Martin J., et al. “Superior Increases in VO2max and Cardiac Output with Higher-Intensity Interval Training in Heart Failure.” Medicine & Science in Sports & Exercise, vol. 52, no. 10, 2020, pp. 2108–2117.

McArdle, William D., et al. Exercise Physiology: Nutrition, Energy, and Human Performance. Wolters Kluwer, 2021.

Weston, K.S., Wisløff, U., & Coombes, J.S. (2014). High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis. British journal of sports medicine, 48(16), 1227-1234.

Shaw, Brett S., et al. “Concurrent Resistance and Aerobic Training as Protection against Heart Disease.” Sports Medicine, vol. 34, no. 14, 2009, pp. 1032–1041.