Improving VO2max: How to increase your maximum oxygen uptake

What does VO₂max mean?

VO₂max describes the maximum amount of oxygen (O₂) your body can take in during maximum exertion. It is measured in liters per minute (l/min) or as a relative number per kilogram of body weight (ml/min/kg) and is an indicator of cardiovascular fitness and aerobic capacity. The measurement is usually done through a respiratory gas analysis during sport-specific tests on a bicycle ergometer or treadmill [8].

How is VO₂max measured?

VO₂max is typically determined through respiratory gas analysis. During exertion, the amount of oxygen taken in and the amount of carbon dioxide expelled is analysed. This measurement is particularly helpful in optimising training to improve VO2max [6].

Physiological factors influencing VO₂max

VO₂max depends on several physiological factors. Two essential components are cardiac output and arteriovenous oxygen difference [1].

1. Cardiac output (CO): Cardiac output describes the amount of blood the heart pumps per minute and is composed of heart rate and stroke volume. With regular endurance exercise, stroke volume increases as the heart pumps more blood per beat. A trained "athlete's heart" can thus transport more oxygen to the muscles and sustainably improve VO2max [1][7].

2. Arteriovenous oxygen difference: This describes the difference in oxygen content between the arteries and veins. A larger difference indicates that more oxygen is available – ideal for those who want to improve their VO2max [7].

Standard values of VO2max

For non-endurance athletes, the average VO₂max is about 3 - 3.5 l/min. Endurance athletes reach values of 5 - 6 l/min. In relative terms, VO₂max in untrained individuals is between 35 - 50 ml/min/kg, while well-trained endurance athletes often achieve values of 80 - 90 ml/min/kg [6][7]. To achieve such values, regular training to improve VO2max is required.

How can I improve my VO2max?

To improve your VO2max, training with an effective ratio of intensive and regenerative units is important. Studies show that a bipolar training model with about 80% regenerative and 20% intensive units is particularly effective [2].

Intensive training for higher VO2max

Training sessions in high-intensity ranges such as HIT (High Intensity Training) are particularly effective. At more than 88% of VO₂max, the cardiovascular system works at its limit and transports a lot of oxygen to the muscles. This challenges the maximum oxygen uptake capacity and is a targeted approach to effectively improve VO2max [4][5].

Examples of training sessions to increase VO₂max:

• Interval training: Short, intense intervals (e.g., 4 x 4 minutes at high intensity with 3 minutes rest) effectively stimulate the cardiovascular system [11].

• Longer HIT sessions: Longer intensive phases (e.g., 30 minutes at 85-90% of maximum heart rate) also improve oxygen uptake capacity and contribute to improving VO2max [9][12].

Regenerative training sessions for recovery

To avoid overload, these intensive sessions should be combined with regenerative sessions. Through a low training volume (e.g., easy cycling or running), the body can recover from the intensive phases. This balance is crucial for anyone looking to improve their VO2max [2].

Importance of body composition and body weight

To optimally utilise VO2max in sports, it should be considered in relative terms (ml/min/kg), as higher body weight affects oxygen consumption. A lighter athlete can use more energy per kilogram of body weight with the same absolute VO₂max and has an advantage when the goal is to improve VO2max [10].

Conclusion: Achieving higher VO2max through targeted training

Improving VO2max is an attractive goal for endurance athletes and fitness enthusiasts as it is a measure of cardiovascular fitness and aerobic potential. Through a structured training program with intensive units and regenerative phases, VO₂max can be sustainably increased. The bipolar training model with a ratio of 80% to 20% ensures that your body optimally adapts to the stress while avoiding overtraining [3][11].

With the right training strategy and regular exercise, you can improve your VO2max and continuously enhance your athletic performance.