What is the best training program to increase VO2 max?
Sources:
The best approach is to combine HIIT, sprint interval training, and moderate-intensity continuous training (MICT), rather than relying on only one type of endurance work.
- HIIT: Work at 80–100% of VO₂ max for 60–240 seconds, alternating with less-intense recovery periods.
- Sprint intervals: Do all-out efforts above 100% of VO₂ max for 8–30 seconds, followed by less-intense recovery.
- MICT: Do continuous, steady-state cardio for 20–60 minutes at 40–60% of VO₂ max.
- Recovery and variation: Allow enough recovery between all-out bouts to repeat them at high effort; sprint intervals may need two or three minutes of recovery. Galpin also cautions that doing intense work too frequently can add excess fatigue.
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