Train Smart and Hard: Insights from VO2 Max Testing

Recently, I’ve had the privilege of testing many athletes, personal trainers, and fitness instructors for VO2 max, and I’ve gained valuable insights into how different training methods impact VO2 max.

What is VO2 max test?

For those unfamiliar with the VO2 max test, it provides highly accurate information about your current cardiorespiratory fitness. Cardiorespiratory fitness translates to overall energy levels and your ability to be active throughout the day without feeling tired or fatigued. For example, if you have a high VO2 max, you can hike much longer without getting tired than someone with a low VO2 max. However, this test does not provide information about your overall strength, which can be measured by your one-rep max, grip strength, overall hang time, and various other markers.

Insights from Testing

Most bodybuilders and weightlifters had much lower VO2 max results compared to those who trained primarily with cardio. For instance, most bodybuilders’ VO2 max results were in the late 30s-40s range, whereas most cardio trainers had VO2 max results in the 50s or 60s.

The Importance of High VO2 Max

Having a high VO2 max has numerous benefits in daily life:

• Increased Stamina: You can engage in physical activities like hiking, cycling, and running for longer periods without feeling exhausted.

• Enhanced Recovery: A higher VO2 max improves your body’s ability to recover quickly from physical exertion, reducing fatigue and allowing you to maintain higher energy levels throughout the day.

• Better Overall Health: Improved cardiorespiratory fitness is associated with lower risks of chronic diseases such as heart disease, diabetes, and certain cancers.

• Enhanced Mental Clarity: Better oxygen delivery to the brain can improve cognitive function, focus, and concentration.

Training When You Are Short on Time

When done correctly, training for short periods can be very effective. Improvements in cardiorespiratory fitness often come from the final push where you’re trying to put out your maximum effort. This final stretch can be done during the last 5 to 10 minutes of shorter workouts and still be quite effective when done 2-3 times a week. Here are a few examples of short but effective workouts throughout the week:

Example 1:

30-Minute Bike Rides, 3 Times/Week

• Warm-Up: 2-5 minutes at low resistance (50 to 75 W)

• Main Session: Hold Zone 2 for 20 minutes (125-150 W)

• Final Push: Increase resistance by 20 or 25 W/min for the last 5 to 7 minutes until you reach your maximum effort

Example 2:
30-Minute Runs, 3 Times/Week

• Warm-Up: 2-5 minutes at a slow pace

• Main Session: Hold Zone 2 for 20 minutes (8-10 min/mile)

• Final Push: Run 1 min/mile faster each minute for the last 5-7 minutes until you reach your maximum effort

Additional Tips for Building Cardiorespiratory Fitness

If you can spend more time working out, an additional 1 to 2 hours of Zone 2 workouts can be extremely effective at building long-term endurance in your cardiorespiratory fitness. Adding 1 to 2 hours of weight lifting each week can also contribute to overall strength and power.

Conclusion

Incorporating VO2 max testing into your fitness routine can provide valuable insights into your cardiorespiratory fitness. By training smart and hard, even for short periods, you can significantly improve your VO2 max and enjoy the numerous benefits it brings to your daily life. Whether you’re an athlete, a fitness trainer, or someone looking to enhance your overall health, focusing on VO2 max can help you achieve your fitness goals more effectively.