![]() So it is not a perfect measure for higher-end athletes who are not runners or bikers. However, depending on what you do specifically, a VO2 max on a bike or treadmill may not be the best test if you do another sport like swimming or MMA. So why worry about VO2 max? Well, it is a great measure of cardiovascular health on any level of fitness. A person who can do 10 pull-ups, though, may see the same increase in performance (4-5 reps), but it is only a 40%-50% increase in performance. It is very similar to the gains seen with people who do pull-ups regularly and those who do not.Ī person who just did his first pull-up ever will see huge gains in the next month of training - likely a 400%-500% increase in pull-ups. However, if you are untrained and have never reached your full athletic potential, walking, resistance training and interval training will help increase your VO2 max. The more in shape you are, the less percentage your VO2 max will improve. This study investigates how to increase VO2 max efficiently.Īs with many elements of fitness, VO2 max is all relative. But the common denominator is that you have to push yourself to near maximal levels of exertion to increase your VO2 max effectively. However, there are studies that show that even basic resistance training programs (circuits) and more advanced kettlebell workouts can improve VO2 max. ![]() There are also some ballpark calculators online that cover running and rowing, such as this rowing machine calculator.įor the average person, increasing your VO2 max by 15%-20% is very possible by starting some form of cardio. There are tests to gauge an individual's VO2 max that are taken in exercise science labs where you run or bike as fast as you can and have your oxygen measured. So when people see better running times for instance, most of us say, "I got into better running shape over the past 12 weeks." A physiologist would say, "You increased your VO2 max by X%." ![]() As summer nears and more people start running again after a few months of alternate workouts, you may feel like you are out of running shape.
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