Your VO2 max, which is the maximum amount of oxygen your body can utilize during exercise, is a gold standard measurement of cardiovascular fitness. A growing body of research now confirms that a high VO2 max reduces the risk of disease and all-cause mortality. For those seeking greater longevity, incorporating VO2 max training into your wellness routine is one of the best investments of your time. While running is a fantastic way to build a higher VO2 max, many of us avoid running like the plague. Thankfully there are several alternatives. Here are three effective strategies to elevate your aerobic capacity and VO2 max – no running required.
Protocol 1: Spin Bike Intervals
To increase your VO2 max on a spin bike, interval training is your friend. Begin with a 5-minute warm-up, then cycle as fast as possible for 60-seconds, aiming for a 9/10 in terms of effort to gauge the intensity. Follow this with a two-minute light pedaling recovery period. This is considered 1 round. Repeat this cycle for 15 minutes, or 5 rounds total. This method challenges your body to utilize oxygen more efficiently, progressively building your VO2 max.
Protocol 2: Tempo Workouts on a Rowing Machine
An indoor rowing machine like the Concept 2 Rower is perfect for tempo training. After a 5-minute warmup, row at a challenging but sustainable pace — think a 7 or 8/10 of your max effort — for a 20-minute period. This consistent effort pushes your body just beyond its comfort zone, improving your muscle’s oxygen utilization, which is vital for increasing your VO2 max.
Protocol 3: Incline Walking on a Treadmill
Engaging in longer, steady-state workouts by incline walking on a treadmill can also help build your VO2 max. Aim for 60-70% of your max heart rate in a session that extends for 45 minutes or longer. This lower-intensity endurance work strengthens your heart and improves the efficiency of oxygen transport and usage across your body.
Enhancing your VO2 max isn’t confined to the track or trails. By incorporating high-intensity spin bike intervals, rowing machine tempo workouts, and longer walks into your movement practice, you can develop your VO2 max in a variety of ways. The key is to be consistent with your cardiovascular training to achieve optimal results.
