The science shows that most reach their VO2 max at about 2 minutes of strenuous exercise, and your intervals should thus be 3 to 5 minutes long with a rest period of a maximum of 2 minutes. Longer intervals are to stay as long as possible in that state of using the most oxygen in your body. HIIT is one of the top ways to exercise your heart Research has shown that micro-burst intervals (aka, burst training) can allow you to maintain an effort close to VO2max for longer than traditional intervals (e.g., 4×5 minutes w/ 4 minutes of rest). A hallmark study showed that runners who performed a 30/30 protocol to exhaustion, (i.e., 30 seconds at 100% of VO2max velocity alternating with The test was considered a VO 2 max if two of the following criteria were met: 1) a plateau in the heart rate (HR) or a HR within 10% of the age-predicted maximum HR, 2) a plateau in VO 2 (an increase of no more than 150 ml/min −1), 3) a respiratory exchange ratio (RER) value greater than 1.15 (Medicine, 2013). First the confronting part: your vo2max drops with your age. Then the silly part: your garmin doesn't measure vo2max, it calculates it. And from my experience the algorithm used has a bias towards short intensive intervals. According to a test at a sportcenter and a coopertest my vo2max is 53. When I do a lot of short intervals I can get it Di_ColoradoBiolabs • 9 yr. ago. There are 3 ways to increase your VO2 max: Increase how much air you move into your lungs, which increases available oxygen at the pulmonary level. Increase the blood volume pumped by a single stroke of your heart, increasing the amount of blood and oxygen delivered to the muscles. Training to Increase Your VO2 Max. VO2 may be largely genetic, but it can be influenced by training - by as much 15%. That would take me from a 57 to an incredible 65.5 and potentially drop more than twenty minutes off my marathon. Written by Andrew Read Last updated on Nov 22, 2021. As you can see, the baseline of endurance-trained and active individuals is higher at any given age — when VO2 max begins to decline. So, at age 60 or 70, these people have a considerably higher aerobic fitness than their sedentary age-matched peers — and likely a much higher quality of life. A 2007 study from another Danish group showed that time-to-exhaustion at 80% of VO2max was increased by about 54% after just 4 weeks of EPO. But this raises another puzzle, because over the same A scientific publication showed that an interval training with these intervals increased VO2max by 7%, during an 8 week training program (3 sessions per week), in moderately trained subjects. It also showed that this was a significantly more effective training method than long slow distance training. These findings are in line with the previously mentioned scientific review, which concluded This can increase VO2 max by as much as 50% in individuals with the genetic potential to respond favorably to endurance training. -A much larger inrease in VO2 max with a certain 10-week training was due to a -higher intensity-higher frequency-higher duration. hmzeUwa.