8-week plan
VO₂ max training plan: your 8 weeks
Pick your sport, level and training days. You get a week-by-week plan built on the Norwegian 4×4 study, with heart-rate targets and a version you can print or save as PDF. No running required.
Choose your options to see the plan.
My training log
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How the plan is built
| Part of the plan | Where it comes from |
|---|---|
| 4×4 intervals: 4 min at 90–95% of max HR, 3 min active rest at 70% | Helgerud 2007 |
| 8 weeks, 3 interval sessions a week (“Trained”, under 50, 3 days) | Helgerud 2007 (young, moderately trained men) |
| At most 2 interval days a week from age 50 | Our adaptation; Generation 100 used 2 sessions a week in people aged 70–77 |
| Fewer intervals in the first weeks (2 → 3 → 4) for beginners | Our adaptation |
| Easy days 30–45 min at about 70%, warm-up 10 min, cool-down 5 min | Our suggestion |
| Bike, rower and incline walking instead of running | Our adaptation (the study used running) |
Interval days are never placed on two days in a row. If you feel ill, very tired or sore, swap the interval day for an easy day or rest.
Measure before and after
Test your VO₂ max before week 1 and after week 8 with the same method — the VO₂ max calculator, the Rockport walk test if a hard run is not for you, or your watch. Then compare with others your age on VO₂ max by age.
Each interval session
Use the Norwegian 4×4 builder for your heart-rate targets, a printable workout card and an interval timer. If the number does not move, the plateau checker helps find out why.
FAQ
How long does it take to improve VO₂ max?
In Helgerud 2007, young men raised VO₂ max by 7.2% in 8 weeks with 4×4 intervals 3 times a week. That is one study; your result can be larger or smaller.
How do you increase VO₂ max without running?
Do the same hard intervals on a bike, rowing machine or steep incline walk, using heart rate to set the effort. The 2007 study used running, so other sports are our adaptation, but the targets — 90–95% of max heart rate for 4 minutes, about 70% between — are the same.
Why does the plan have fewer interval days for beginners and people over 50?
Hard intervals take time to get used to. The study's 3 sessions a week were tested in young, moderately trained men. For beginners and people over 50 we start with fewer intervals and use at most 2 interval days a week, as in the Generation 100 study of 70–77-year-olds. This is our adaptation, not a tested program.
What should I do on the easy days?
Easy movement for 30–45 minutes at about 70% of max heart rate (our suggestion). For more on easy aerobic training, see zone2cardio.app.
Can I print the plan?
Yes. Press “Print or save as PDF” and choose “Save as PDF” in the print window to keep a copy.
Sources
- Helgerud J, Høydal K, Wang E, et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc 2007;39(4):665–671. doi:10.1249/mss.0b013e3180304570
- Stensvold D, Viken H, Steinshamn SL, et al. Effect of exercise training for five years on all cause mortality in older adults — the Generation 100 study: randomised controlled trial. BMJ 2020;371:m3485. doi:10.1136/bmj.m3485 (free: PMC7539760)
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol 2001;37(1):153–156. doi:10.1016/S0735-1097(00)01054-8
- Gulati M, Shaw LJ, Thisted RA, Black HR, Bairey Merz CN, Arnsdorf MF. Heart rate response to exercise stress testing in asymptomatic women: the St. James Women Take Heart Project. Circulation 2010;122(2):130–137. doi:10.1161/CIRCULATIONAHA.110.939249
Last updated: October 18, 2026. Written with AI assistance from the sources above. Not medically reviewed.