What Is The Fastest Way To Boost Your Vo2 Max: Expert Tips
What’S The Fastest Way To Increase Vo2 Max
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How Quickly Can You Regain Vo2 Max?
How long does it take to recover your VO2 max after a period of inactivity? For highly-trained athletes, research shows that VO2 max tends to drop by approximately 7 percent within the first 12 to 21 days after they stop training, and then by an additional 9 percent from days 21 to 84. However, it’s important to note that for individuals who have engaged in regular training over several months and have successfully increased their VO2 max through exercise, these declines can be entirely reversed. Research conducted on this topic as of March 27, 2014, indicates that with several months of resumed training, individuals can restore their VO2 max to previous levels.
How High Can I Increase My Vo2 Max?
Let’s delve deeper into the intriguing question of how much we can realistically boost our VO2 max, a key measure of aerobic fitness. While it may seem a bit disheartening, the potential for enhancing your VO2 max typically ranges from 5% to 15%. This means there’s not a vast margin for improvement, but it’s essential to understand the boundaries. For instance, if you were to undergo VO2 max testing in a controlled environment and your initial score was 50 ml/kg/min, even with dedicated and comprehensive training, your upper limit for improvement would be approximately 57 ml/kg/min. So, while there are limitations to how much you can increase your VO2 max, focused training can still make a notable difference in your aerobic capacity.
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You can train your Vo2 max most efficiently by working at a high intensity. Many running coaches recommend training at around 90 to 95 percent of your maximum heart rate. Working near your max heart rate helps strengthen the muscles in your heart and increase the volume of blood it can pump with each beat.In highly-trained athletes, VO2 max decreases by 7 percent in the 12 to 21 days after stopping training and another 9 percent during days 21 to 84. In athletes who have trained for a few months, and increased their VO2 max with exercise, those changes are completely reversed with several months of not training.Now, back to our depressing revelation: There’s only 5-15% potential improvement. Not a whole lot of wiggle room there. If you come into the lab and I test you as having a VO2 max of 50 ml/kg/min, the best you can hope for with “all the training in the world” is an improvement to ~57 ml/kg/min.
| Age Group | 5th Percentile | 75th Percentile |
|---|---|---|
| 20- 29 | 29.0 | 55.2 |
| 30-39 | 27.2 | 49.2 |
| 40-49 | 24.2 | 45.0 |
| 50- 59 | 20.9 | 39.7 |
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