How to increase my Vo2 Max?


To increase your Vo2 max, and recommend the following strategies:

  1. Intense Cardio Training: Engaging in high-intensity cardiovascular activities for around three sessions per week significantly increases Vo2 max. Activities should be challenging enough to elevate your heart rate substantially 1.

  2. Vo2 Max Tests: Perform tests like the 12-minute Cooper's test, which involves running as far as you can in 12 minutes. This method provides a reliable estimate of your Vo2 max based on the distance covered 2.

  3. Short, Intense Intervals: Brief bouts of maximal exertion, such as sprinting or running up stairs for 20 seconds, multiple times a day, can improve Vo2 max and overall fitness. These intervals help increase cardio-respiratory fitness efficiently 3.

    Building Tenacity and Willpower

    Andrew Huberman discusses the importance of engaging in challenging activities to activate the brain's hub for tenacity and willpower, emphasizing that simply continuing to do what you're already doing won't further build these capacities. He explores the role of cardiovascular training and suggests taking on new challenges, such as learning a musical instrument or a second language, to enhance tenacity and willpower.

    Huberman Lab

    How to Increase Your Willpower & Tenacity | Huberman Lab Podcast
  4. Consistent Effort: Regularly increasing the intensity and duration of your cardiovascular training will push your body to adapt, leading to higher Vo2 max scores. For men, a Vo2 max above 50 is desirable, and higher metrics indicate better fitness levels 4.

These methods help enhance your cardiovascular system's ability to transport and utilize oxygen, which is the essence of increasing Vo2 max.