What is a weekly routine to improve vo2 max?

To improve your VO2 max effectively, you can utilize a structured weekly routine that balances various types of cardiovascular training and resistance exercises. Here’s a suggested routine based on insights from the Huberman Lab.

Weekly Routine for VO2 Max Improvement

1. Endurance Workouts (2-3 times weekly)

   • Activity: Choose steady-state exercises like jogging, cycling, or swimming.
   • Duration: Aim for 180-220 minutes of zone 2 cardio over the week—this usually means at a level where you can talk, but not sing.
   • Example:
     • Monday: 60 minutes of jogging at a comfortable pace.
     • Thursday: 60 minutes of cycling or swimming at moderate intensity.

2. High-Intensity Interval Training (HIIT) (1-2 times weekly)

   • Activity: Engage in high-intensity sprints or intervals.
   • Structure:
     • Example workout:
       • Warm up for 3-5 minutes.
       • 20-30 seconds of all-out effort (sprinting, assault bike, or rowing), followed by 10-40 seconds of rest.
       • Repeat for 6-12 rounds (totaling around 5-6 minutes of intense work).
     • Friday: 10-12 minutes HIIT session: sprint for 1 minute, rest for 1-2 minutes, repeat 5-6 times 1 2.

3. Strength and Resistance Training (2-3 times weekly)

   • Focus: Train all major muscle groups.
   • Duration: 6-10 sets per muscle group, aiming for near or complete fatigue.
   • Example routine:
     • Wednesday: Lower body focus (squats, lunges).
     • Tuesday and Saturday: Upper body focus (chest press, rows) and core exercises.

4. Active Recovery (1 day)

   • Activity: Include lower-intensity activities such as walking or yoga to promote recovery and maintain activity levels.
   • Aim for at least 7,000 steps on this day to stimulate circulation and recovery.

Key Considerations

• Rest and Recovery: Ensure you have at least one full rest day weekly to facilitate recovery. If you feel fatigued, consider incorporating additional rest days.
• Consistency is Key: Maintaining a schedule and sticking to these workouts over time will significantly enhance your VO2 max.
• Variety Matters: Alter the types of workouts and activities you do to prevent boredom and overuse injuries.

Remember, consulting with a healthcare provider or a fitness professional before starting any new exercise program is recommended, especially if you have pre-existing health conditions.

This routine combines various training modalities, focusing on both endurance and intensity, essential for maximizing VO2 max improvements 3 2 4.