How can someone improve their VO2Max?

Improving VO2 max involves training that challenges the body's aerobic system. Here are some methods discussed on the Huberman Lab:

1. Introduce Interval Training: Performing intervals of 30 to 45 seconds or up to 120 seconds of all-out work can improve anaerobic capacity, which relates closely to VO2 max 1.

2. Maximal Aerobic Capacity: Engaging in activities that last about 8 to 15 minutes and challenge your aerobic capacity can also impact VO2 max. This cannot be achieved in a few seconds and requires several minutes of sustained effort 1.

3. Long Duration Endurance: Sustaining submaximal work with no breaks for long durations (usually 20 to 60 minutes or longer) targets what many think of as traditional cardio, which enhances long-duration endurance 1.

4. High-Intensity Short Bursts: Just 20 seconds of running up and down stairs or other all-out exertion activities can lead to significant improvements in cardiorespiratory fitness and can also improve VO2 max. Running up a flight of stairs a few times or doing jumping jacks can be part of this approach 2.

Consistent participation in such exercises can yield noticeable improvements in VO2 max over time. It's crucial to perform these exercises with proper form and safety in mind. An adequate recovery period between sessions is also important to prevent overtraining and injuries.