How to increase my Vo2 Max?

To increase your VO2 Max, you can integrate maximal exertion activities in your routine; these could be as simple as running up a flight of stairs or doing jumping jacks (1). You can also opt for formal fitness assessments like the wind gate test, Bosco protocol, or a 12-minute Cooper's test to estimate and gauge improvement in your VO2 Max over time (2, 3). Engaging in periodic maximal exertion exercises not only impacts cardiorespiratory fitness but offers cognitive and work productivity benefits (1).

For a systematic and controlled approach, undergoing a VO2 Max laboratory test, where you're required to do a maximal effort exercise while your oxygen consumption is measured, can provide accurate readings of your VO2 Max (3). It's important to remember that physiological failure and your reaction to it will indicate the point of adaptation, and is crucial for improving your VO2 Max (4).