How to Improve Your VO2 Max & Build Endurance

VO2 Max

Dr. Andy Galpin explains the fundamentals of VO2 Max training, focusing on the importance of modality and intensity. He emphasizes that VO2 Max, or maximal oxygen uptake, is crucial for endurance and can be improved through various exercises like running, swimming, or cycling. Andy warns against common mistakes such as increasing volume or intensity without proper technique, which can lead to injuries and excessive fatigue 1. He also highlights the significance of specificity in training, noting that training on a specific modality can yield better results in that modality 2.

One of the common and largest mistakes folks make when trying to improve their VO2 Max or endurance in general, is they hop into things like running and then they just start adding volume.

--- Andy Galpin

Andy provides a sample eight-week program designed to improve VO2 Max, particularly for those with low to moderate fitness levels 2.

   

Intensity Zones

Andy outlines the different training intensity zones crucial for VO2 Max improvement. He describes at least three primary zones: low, moderate, and high intensity, each with its own benefits and challenges. For example, low-intensity exercises can be done at a conversational pace, while high-intensity exercises require maximum effort and create significant physiological adaptations in a short time 3.

The global general benefit of the really high-intensity stuff is it creates a tremendous amount of physiological adaptation in a short amount of time.

--- Andy Galpin

Andy also introduces a fourth zone, which he calls the "infrared" zone, for those who are highly trained and need an extra level of intensity 3.

   

Tempo Training

Tempo training is another key component in Andy's VO2 Max improvement strategy. He explains that tempo training involves continuous movement with varying intensities, unlike high-intensity interval training, which includes rest periods. This method helps build endurance by asking for different physiological demands and allowing for recovery within the exercise 4.

Tempo training is continuous movement, but a rolling intensity.

--- Andy Galpin

Andy provides a practical example of a tempo training session, which includes 10 to 15 seconds of higher intensity followed by 45 to 60 seconds of lower intensity, repeated for eight to ten minutes 5.