U.S. Army Coach Reveals the Simple HIIT Workout Proven to Boost VO2 Max in Just Weeks
If you own a smartwatch or wearable fitness tracker, you’ve likely caught a glimpse of your VO2 max, the maximum amount of oxygen your body can utilize during intense exercise. For endurance athletes, tracking VO2 max as a measure of performance is nothing new. But lately, as more people start thinking seriously about longevity, VO2 max, long associated with improved healthspan, has become a much bigger part of the conversation.
"In the Army's Holistic Health and Fitness (H2F) system, we emphasize improving VO2 max through tailored physical training sessions and plans," says Lt. Col. Jason Barber, PA-C, high-performance coordinator for the Army’s World Class Athlete Program. "The Army's H2F system is being implemented to not only create a more lethal fighting force, but also to reduce the medical cost burden when a Soldier gets out of service, allowing them to live a longer, healthier life."
Ready to raise your VO2 max, Army style? Below, Barber shares the best approach for middle-aged men looking to boost overall health.
How to Improve VO2 Max
To improve VO2 max, high-intensity interval training (HIIT) is the way to go. These workouts switch between brief bursts of intense effort and recovery periods to challenge your cardiovascular system. This back-and-forth pushes your heart, lungs, muscles, and bloodstream to adapt, building upon your body’s ability to use oxygen efficiently.
"One aspect of the Army’s H2F system is relating these training methods for Soldiers to their job-relevant tasks to implement effective, realistic training across the force," Barber adds.
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VO2 Max HIIT Workout
- Warm up with a light jog or dynamic stretching.
- Choose your modality: road running, treadmill, bike, row, ski erg, etc. Work at maximal effort for 30 seconds.
- Once the time is up, assume a slower active recovery effort for 90 seconds.
- Repeat 6 to 8 rounds depending on fitness level.
- Cool down with a few minutes of walking and static stretching.
How Long Does It Take to Improve VO2 Max?
If you want to actually see that VO2 max number on your smartwatch tick up, Barber suggests performing this workout two to three times per week. Take at least one day of rest between sessions to allow for recovery.
"Most individuals can expect to see VO2 max improvements within four to six weeks of consistent training, depending on their starting fitness level and adherence to the program," he explains.
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