Summary
Highlights
VO2 Max is the maximum amount of oxygen your body can use during intense physical activity. It matters because efficient oxygen utilization requires multiple bodily systems—lungs, heart, red blood cells, and muscles with mitochondria—to work optimally. Therefore, VO2 Max serves as an excellent proxy for overall health and performance.
An analysis of over 50 studies compared moderate intensity cardiovascular exercise (e.g., long-duration jogging) against high-intensity exercise (e.g., near-sprint levels). The data showed that several High-Intensity Interval Training (HIIT) methods were superior to moderate intensity exercise for improving VO2 Max, though not all HIIT methods were equally effective.
A specific study compared four groups doing different intensity exercises. High-intensity exercise protocols were found to be best for improving VO2 Max. Two effective protocols are presented: 15x15 interval training (15 seconds sprinting at 90-95% max heart rate, 15 seconds active rest at 70% max heart rate, repeated 47 times) and 4x4 interval training (4 minutes sprinting at 90-95% max heart rate, 3 minutes active rest at 70% max heart rate, repeated 4 times). Both workouts are recommended three times per week. Maximum heart rate can be estimated by 220 minus your age.