Training briefing
Increasing VO2 Max
VO2 max, or maximum oxygen consumption, is a measure of the most oxygen your body can use during intense exercise. It is often considered a key indicator of cardiovascular fitness, and several training and lifestyle strategies can help lift it.
What VO2 max is
VO2 max is the maximum amount of oxygen your body can take in and use during intense exercise. The higher it is, the more work your heart, lungs, and muscles can sustain, which is why it is treated as a key marker of cardiovascular fitness.
Individual responses to training vary, and genetics also play a role in determining your VO2 max. The strategies below give your body the best chance to improve, but progress looks different for everyone.
Training strategies
These are the training approaches that build cardiovascular fitness. Drawing from a spread of them works better than relying on any single one.
Aerobic exercise
Engage in regular aerobic exercise such as running, cycling, swimming, or brisk walking. These activities promote cardiovascular fitness and can contribute to improvements in VO2 max.
Interval training
High-intensity interval training (HIIT) has been shown to be effective in improving VO2 max. It involves alternating short bursts of intense exercise with periods of lower-intensity recovery.
Long, slow distance (LSD) training
Include longer, steady-state workouts in your routine. These sessions at a moderate intensity help improve cardiovascular endurance and contribute to improvements in VO2 max.
Cross-training
Incorporate a variety of aerobic activities into your routine. This helps prevent boredom, reduces the risk of overuse injuries, and ensures that different muscle groups are engaged.
Strength training
Include strength training in your overall fitness routine. While it does not directly increase VO2 max, it can enhance overall fitness, improve muscular efficiency, and support better performance during aerobic activities.
Altitude training
Training at higher altitudes can stimulate adaptations in the body that may lead to improvements in VO2 max. This is not always practical for everyone, but it is a strategy used by some athletes.
Supporting your training
Training stimulus is only half the picture. Consistency, nutrition, and recovery are what let the adaptations actually take hold.
Consistency
Regular, sustained aerobic exercise over time is more effective than sporadic, intense workouts. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
Proper nutrition
Eat a well-balanced diet that provides the nutrients your body needs for energy production and recovery. Carbohydrates are particularly important for sustained energy during aerobic exercise.
Adequate rest and recovery
Allow your body enough time to recover between intense workouts. Overtraining can lead to fatigue and a drop in performance.
Track your progress
Because individual responses to training and genetics both shape your VO2 max, the surest way to know what is working is to measure it. Consider getting a fitness assessment, including a VO2 max test, so you can track your progress accurately over time.
Frequently asked questions
What is VO2 max and why does it matter?
VO2 max is the maximum amount of oxygen your body can use during intense exercise, and it is one of the key markers of cardiovascular fitness. A higher VO2 max generally reflects a stronger, more efficient heart, lungs and muscles working together. Because it is a measurable marker, getting a proper VO2 max test as part of a fitness assessment lets you track whether your training is actually improving your fitness over time rather than guessing.
How can I increase my VO2 max?
No single workout drives VO2 max; the best results come from a steady mix sustained over time. That includes regular aerobic steady-state work, high-intensity intervals, long slow distance, cross-training for variety, strength work for support, and altitude exposure if accessible. Consistency matters more than sporadic hard efforts, so aiming for around 150 minutes of moderate aerobic exercise a week is a sensible base. Good nutrition and adequate recovery between sessions help the adaptations take hold.
How long does it take to improve VO2 max?
Improvement is individual, because genetics and personal response play a real role, so progress looks different for everyone. The reliable path is a consistent weekly aerobic base combined with varied intensity, supported by good nutrition and recovery rather than occasional intense sessions. The most accurate way to know whether it is working is to measure it with a VO2 max test and re-test periodically, so you can see your own trend rather than relying on how a workout felt.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →