VO2 Max Training: The Best Workouts to Boost Your Aerobic Capacity

What Science Says About VO2 Max Training

Improving your VO2 max requires pushing your body’s oxygen utilization to its limits. According to a Sports Medicine (2023) meta-analysis, the most effective methods include:

• High-Intensity Interval Training (HIIT) – Short bursts of max effort (e.g., 30-sec sprints) followed by rest.
• Tempo Runs – Sustained moderate-to-high intensity (e.g., 20-minute runs at 80% effort).
• Circuit Training – Combines cardio and strength for full-body conditioning.

How Often Should You Train for VO2 Max Gains?

• 2–3 HIIT sessions per week (study in Frontiers in Physiology, 2023)
• Mix with endurance work (long runs, cycling) for balanced progress.

Test, Train, Repeat at Paradiso CrossFit

Our VO2 max testing helps you measure progress and adjust workouts for peak performance. Get tested, train smarter, and see real results!