Training
How to improve VO₂ max
Most gains come from showing up: enough easy aerobic work, a few quality sessions, and recovery you can actually sustain.
What usually works
- Build the base (Z1–Z2): frequent easy sessions that you finish wanting a little more.
- Add VO₂-oriented intervals (often Z4–Z5): short hard repeats with full-ish recoveries, 1–2 times per week when fresh.
- Protect consistency: 8–12 weeks of steady training beats one heroic week.
- Sleep and stress: adaptation happens between sessions.
- Strength & hills: supporting muscle and economy helps you express fitness.
No miracles. Genetics, age, and training history set a range. Supplements are not required for this guide, and we do not run a supplement store.
A simple weekly sketch
- 3–5 easy aerobic sessions
- 1 threshold or steady tempo day (optional)
- 1 interval day aimed near hard but controlled breathing
- At least one easier day (or rest) after the hardest session
Use the calculator every few weeks with the same protocol. Pair numbers with how training feels — not every dip is “detraining.”