What is the best way to increase vo2 max?

The best way to increase VO₂ max is to combine consistent, structured high-intensity intervals with enough recovery to repeat hard efforts well. A single brief all-out effort can help, but a broader program can include different interval lengths and lower-intensity endurance work. 1 2

• Brief maximal efforts: Short “exercise snacks” can improve VO₂ max—for example, a safe, near-all-out 20-second stair run; jumping jacks or another movement can substitute. 3 4
• Intervals: Running, cycling, or rowing can work. Choose an activity that lets you push hard safely; intervals should bring breathing and heart rate very high. 5
• Progression and recovery: Challenge yourself at a genuinely high intensity, build the workload appropriately, and rest between bouts—such as 20 seconds hard followed by 40 seconds easy, or 30 seconds hard and 30 seconds off. 6 7

Consistency and recoverable hard efforts matter more than choosing one particular exercise.