Have you tried any of these methods to improve your VO2 Max? Which do you find most effective? Share your experience and progress in the comments below, we’d love to hear from you!
Looking at my Garmin today, my VO2 has been going down since January - was 46 now 43 (some of which is accounted for in weight loss). Helen's on the other hand has gone from 27 in December to 37 now. I'm going for a very hard run later! (Running to Waitrose to collect an order - Helen will pick me up)
I use kettlebells when working out at home, and I started teaching myself Muay Thai and really enjoy punching and kicking that heavy bag 😊 for improving your VO2 max and for fun, I recommend you do that.
I learnt the hard way when I started running about 4 years ago I did no strength exercises at all and I paid for it with ITB issues which would result in a lot of pain the minute i hit about 7km when running. Now I regularly do squats, lunges, planks and all those other fun exercises ( except the dreaded burpee ) and no ITB issues at all. It really is essential to do this stuff if you want to do any distance.
@@runningchannel Is it possible to make these workouts into a video like your other 2 at home sessions that you made? It's much more motivating to see it visually with the correct queues and techniques than trying to record all the times manually.
Back in my triathlon days I had my VO2 tested twice a year. You’re so right genetics play a huge part but you also have to do the “-work”. The world is full of people with great genetics but terrible training habits, work ethic etc. I love these type of videos. Thanks you!
Genuine question, how does someone know if his /her vo2max is "gifted "? I mean, what someone can do that ends up showing how good the vo2max is without tests in the lab? Cheers
NorthWind this may not address your question because I may not understand it completely. My coach back in the day called VO2max my “engine”. He said all people have a different engine and some are genetically gifted. Although disgraced Lance Armstrong had/has an amazing VO2 and he trained it through an amazing work ethic and cheating to become the best in the world. He could never have achieved what he did with just the training and doping. My thought is if with a little training if you are “easily” running good times like a sub 40 minute 10km or a 3hr -3 1/2hr marathon you likely have a good “engine” As for me the science I had when I raced helped me a lot when when the brain was telling me to slow down because it hurt. I knew because of heart rate zones where I was and for how long I could maintain an effort despite what me brain wanted me to do. It has always made me admire world class talented athletes because mentally they are phenomenal and while almost all of them are vo2 gifted on a similar level it’s the “tough” ones who win because they over rode the natural inclination to listen to their brains. Don’t be shy to tell me if I totally missed the answer for you!
What exercise do you recommend to improve your vo2max?? I just want to have a good base for getting old (at least in terms of calendarical age - but I don’t want to get old in terms of biological age ^^) and feel like I have enough air in everyday tasks and maybe when jogging or running.
@@hekkrjs2698 yo I’m 57 so I’m old! I think the best way to Improve to vo2 is thru interval training. High intensity is the best but I don’t want to get injured. In the end you can’t improve it too much if you’re already fit. Enjoy the journey!!
This is a very accessible and well organized presentation of data. The introduction, citation of data, concise explanation of complex points, disclaimers delivered as thoughtful advice (as opposed to a legal mandate), how it relates to performance, why people without specific goals still benefits, summary etc. You also include general tips for success without sounding redundant or general (avoid falling into repetitive training methods for example). This is the first of your videos the UA-cam algorithms decided to feed me. I just wanted to take moment to express that the quality of your info, editing, production etc is some of the best I’ve seen in 20+ years of UA-cam.
My VO2 max dropped from 47 to 16 during my bout with Covid and I haven’t been able to improve despite building up my cardio sessions, so, I’m hoping this will help. Thanks for posting this!
Vo2 of 51 at 52 years of age. I have the Garmin Fenix 5 and it correlates with my 12 minute Cooper Test results and 1.5 mile run. Nice simple circuits to keep ticking over in limited space.👍
Always love your videos Anna. Their are a lot of us runners that are starting in our 50s now the kids are gone and need to get fit again. Like many of your videos I started with the Park Run which has many runners 50 and up. Have you thought about doing videos for the running and recovery from the perspective of a more senior person? Keep them videos coming.
Havent done your exact workour routine but i have been doing simular full bldy workouts and it has done wonders, gotten my vo2 max from 41 to 50 in just 3 weeks
I do like this channel. Thanks for providing all the workouts. It would be great if this would be like a one on one session, with you guys performing the workouts and we can follow through. That way we also know if we are doing it right.
Thank you for your extremely helpful video! I’m training for a boxing event in 6 weeks so something to do at home like these workouts is a lifesaver for me 😊
My skipping rope come in today💪🏾... And I have been doing breathing exercises to improve my breathing (diaphragm strength) by holding my breath for 30sec-1min.. and no lie it has made it easier for my lungs to keep up when running despite high BPM
For the past 2 months I’ve been doing circuit training out on my balcony with 2 45lb kettlebells and body weight. My VO2 max still hovers at around 60-63. Haven’t been running in about 6 months though. As long as you get your heart rate up high the VO2 Max will increase. Also I found that doing a full body cardio is more beneficial to VO2 Max than just running alone.
That is not even close to being true. A full body cardio will not get close to running in terms of VO2 max if you are an experienced runner. For somebody starting out it may appear that way.
@@bighands69 - On any given day for any sport, an athlete will have a VO2 max for that sport. An elite cyclist will have an extremely high VO2 max for cycling but might have only an average or good VO2 max for running, rowing, canoeing or swimming. So VO2 max is sport specific and can be measured on a given day.
I can use a kettlebell to keep my hr pegged around 90-05% mhr for 20-30 minutes straight. You don’t really understand what you are saying. I use kettlebells to increase threshold and vo2max to improve running.
I do CrossFit since many years ago and most of us “don’t like” running. I rediscovered running in that “quarantine” and I found (few days ago) your channel very useful. Short, clear and easy-to-follow videos. Keep working! 🏋️♀️
I'm no expert but here is a thought - A lot of workouts geared toward improving V02 Max put you at risk for injury. Setbacks from training injuries will result in lost training time and a lot of despair. When I was running competitively, years ago, I used intervals in the pool to improve my V02 max. I would highly recommend this if you have access to a pool. Your chances of injury are pretty small, just make sure you have an observer because if you're doing intervals to the point of near black-out...well, you might just black out (not good).
Just stumbled on to this channel. I haven’t tried any of these workouts at this point but hope to give them all a go. Here’s what I heard: First pick 4 or 8 from the following list (or roll your own) Squat Jumps, Mtn Climbers, Skater Jumps, Squat Thrusts, Push ups, Jumping Jacks, Squat & Press, Jumping (split) lunges, Tuck Jumps, Burpees. 5:50 #1: 2-4 sets [ 2*4 exercises * (30s on / 15s rest) 2 min recovery] (14-30 min) 6:05 #2: 1 set [Burpees * (10 reps/min * 20 min) no recovery] 6:45 #3: 10-16 sets [4 exercises * (20s on / 10s rest) no recovery] (20-32 min) 7:15 #4: 2-4 sets [8 exercises * (40s on / 20s rest) 2 min recovery] (20-38 min) * Note to self: Don’t let anyone record me while doing skate jumps. ;~))
Hey, just wanna let this cross the internet from me to you. Thank you so much. My heart is always bursting out from my chest doing these exercises. I took the 1st one. Im hoping to increase my vo2 soon. Thank u so much. I also love mountain hiking.
Indeed very good advice improving VO2 max ,especially liked your advice on running economy as well ,been running for over 30 years now and just love the high ,but always willing to learn more .Thank you .
To be honest I didn’t know nothing about Vo2 until I watched your first video talking about it; Ever since then I always check after every run I make, (I was 43.8 on (Oct 2019) and now 49.84 May 2020) 😅
Do alot of HIITSTEP aswell as running and that has improved my V02 max. On another note I want to thank the running channel for the advice they give on here. Following your half marathon advice I managed to beat my Half Marathon PB buy 10 minutes on Sunday. 1:54:55 I did completed it in. 😀
I know this is late but thanks for the advice! Glad to know that there are methods of VO2 training that does not involve doing threshold running, especially when you are injured
Loved the video. I have recently introduced skipping into my routine. It took a while to get the hang of it but definitely an easy one to do when you have limited space.
I have been using the TrainAsONE AI running app for a while and my VO2max increased by 9 points in just over a year. This is an estimate by my Garmin watch.
@@runningchannel Due to the fact that TrainAsONE takes my individual performance into account I noticed that first of all I get training sessions that I am able to handle. I keep improving my running, but it never feels that TAO asks to much from me. Secondly, after I started using TAO I noticed that an old knee injure I have that sometimes bothered me during classical training runs didn't bother me anymore. TAO can take the risk of injury into account when scheduling runs.
Thanks for your videos & info .Nice to see it is backed by research . Greetings from Sydney . As a Senior start again jogger/walker i use stairs as a HIT style workout , 7 floors up to 11 floors . How does this fit into your "training " guidelines ? Is this worthwhile ? Thanks . And interested in suggestions , advice & feedback on training for the over 70 .
All the running times & efforts are greatly impacted by the heat & humidity here in Thailand - sometimes run at 8 am in 35 C & 80% H.! Midnight is sometimes still 32C!! but at least no sun!!
Hello, fellows, probably the most interesting and well explained video of how to increase your VO2 max; how often do you think it would be good to train in a week, if i do weight training, three days a week?
Thanks guys , will give this a go,, but living in Johannesburg South Africa , which is about 6200 feet above sea level for cycling and running and i live in a very hilly area, so its harder to breath while exercising...
Excellent video. Informative and well presented. My Garmin watch/App gives me an estimated VO2 max. It would be interesting to see how close those watch/App estimates are to properly tested scores. Has any research been done?
Thank you very much Anna and Andy for giving us advice based on scientific evidence..In general,I feel more energetic when I do cross training like HIIT and other exercises along side running..But,it is really helpful to know about the exact exercises and their benifits in this video..definitely going to try..Many thanks again 😊🌸💕🌷🙏
My VO2 max is 25…. I’m a big guy 325lbs, but I do exercise, November I walked 50miles, last year I cycled 300miles, I hiked, I did a 45mile canoe trip. I’m too big to run lol, but I really want to get to 40 at least
In your case the actual breathing isn't the real problem. The number is per kg or per lbs. If you get below 200lbs it will be close to it. Ideally you add more and more activity to your daily life. Like take the bike to the gym. Go for a walk like you had a dog. The more you move the lighter you get, and likewise you will burn more oxygen which will improve VO2 max.
Thank you for this great video! For the exercises are you recommending to do all 4 workouts on the same day? Meaning all the exercises from workouts 1-4 in one workout session.
i m world class runner 2 nd berlin marathon ,i went /did research in US universities ,i dont agree w/ndoor work out s. helpfull strenght conditionning ,i cant give free consultation ,personnly i went from 70ml/mn/kg vo 2 max to 81, again no coments ,cheers ,keep good work/realistic/smart/persistence etc......
@@runningchannel That's great! Garmin Connect actually does have a feature where you can upload training workloads. This way, the watch can guide through the workouts, ensuring I'm hitting the right intensity and duration
Is that correct what he said about running economy? Having read the Jack Daniels book, I thought the idea was that for 2 people with the same VO2max, the one with the highest speed *at* VO2max (the vVO2max as coined by Jack Daniels) is the one with the best economy. On the other hand, the fraction of your VO2max achieved in a race is down to the length of the race, and how good you are at flushing lactate and taking pain. There is apparently a linear relation between fraction of VO2max and speed *irrespective* of running economy. That's how I understood it anyway...
Great video. I'm 70 and my VO2 max is 28, very low. I want to work to increase it. My resting heart rate is 59, walking heart rate is 98. What number do I need to reach with my heart rate and for how long to improve my VO2 Max? Thanks
I am a male,64years of age,live in India.I do not have have any medical condition.I do exercise regularly-squats,pushups, weight-training,yog,basic mat-pilates.But I am told that running is a weight-bearing,impact activity and causes joint injury( ankle,knee).What is your advice-whether I should start running or not ? Also,whether I should do HIIT ?
Running is indeed a weight bearing exercise, but if you want to learn more about its impact on knees and joints, check out our video on Is Running Bad For Your Knees? ua-cam.com/video/jUG3mAdrIUU/v-deo.html Ultimately only you know what feels right for you though and if you get any specific pain we would always recommend getting advice from a medical expert.
I'm an equestrian, dressage riding. I found running 13 miles at a 930 pace easy. But riding is DIFFICULT. My heart rates hits 180s straight away and I get sick like heat exhaustion. I was able to check my VO2 max via my watch, it's in the middle of the "good" range for my age/gender. I'm expecting I need to flow the "excellent" number out of the water to be able to move up in my sport. I can do all the things but I cannot do it for the 5 min test without extra breaks!
Running Channel Love your video, awesome, I'll try one at a time, to see which one is best, (for me) Love the tips and advise love the awesome video like all of your other awesome videos.
great exercises but although at 71, i can still run ok anything with jumping is out of question for my achilles & knees!! Also i have to be careful of joints as when they get too much work gout (3-4 times a year for a 2-3 days spell) comes to them (hereditary I don't drink hardly anything!) then its another comeback starting with walking & building up to running again!
This is excellent. I just cannot do most of it because I cannot hinge at the (left) hip. So, for the past sixteen months, I've been doing skipping, push ups, and crunches. Per session, 2-3000 skips, 100-200 push ups, 200 crunches, over 30-40 minutes, 2-4 times per week, I'm 57 - extremely fit for a physically impaired person. Hopefully the full hip operation this year. Any tips for me?
It sounds like you should be giving us tips! That's awesome, and thank you for taking the time to comment. My only tip would be to make sure you keep taking the best advice (eg from a physio) in terms of ramping up what you do, and to keep as much variation as you can in your routines so that you stay motivated. Wishing you all the best! Andy
@@runningchannel Thanks Andy wise advice before ramping up. Truth is, there is no physio that even knows what I am doing, nor anyone aware that my resting heart rate is 28 bpm and I'm in my mid to late 50's.Thankfully I do not take any anti-inflammatory medication, meaning I find my threshold capacity, just need to be mindful that I am not compensating and putting stress on other parts of my body. Variation is a major key, thanks for the reminder. Best to you, Jordan
I find the vo2max a bit of a frustrating number according to my garmin. If I do a lot of easy runs it drops significantly, then If I do a hard track all out sessions, it jumps up again. The garmin version seems to be measuring effort. Btw I'm 60 and my vo2max swings from 46-54 depending what type of run i do. It drops if Im fatigued too.
It'll be recording when you are pushing the most oxygen in based on your heart rate and velocity. One completely eyeballs out run a month should keep it happy! (If you don't throw up when you stop, you haven't run hard enough either!🤮 )
@@hairyairey You would think it would be keeping a record of your max rather than calculating it for every run you do, even a non vo2max session which will really skew the results. Can't say I throw up after running though, so I guess I should push myself a bit harder :-)
@@JackTheGroenendael Well, I did said hard run last night (it was a real struggle getting back the speed I prefer to go!) and I've now gone from 43 to 44. I would suspect that it bases it on the hardest run of that week.
Have you tried any of these methods to improve your VO2 Max? Which do you find most effective? Share your experience and progress in the comments below, we’d love to hear from you!
👀
Looking at my Garmin today, my VO2 has been going down since January - was 46 now 43 (some of which is accounted for in weight loss). Helen's on the other hand has gone from 27 in December to 37 now. I'm going for a very hard run later! (Running to Waitrose to collect an order - Helen will pick me up)
I use kettlebells when working out at home, and I started teaching myself Muay Thai and really enjoy punching and kicking that heavy bag 😊 for improving your VO2 max and for fun, I recommend you do that.
I learnt the hard way when I started running about 4 years ago I did no strength exercises at all and I paid for it with ITB issues which would result in a lot of pain the minute i hit about 7km when running. Now I regularly do squats, lunges, planks and all those other fun exercises ( except the dreaded burpee ) and no ITB issues at all. It really is essential to do this stuff if you want to do any distance.
@@runningchannel Is it possible to make these workouts into a video like your other 2 at home sessions that you made? It's much more motivating to see it visually with the correct queues and techniques than trying to record all the times manually.
Workouts
1) 5:42
2) 6:05
3) 6:43
4) 7:20
Extra:
- 9:00 Add 5 minutes rope jumping to your running exercise
- for motivation: mix up the exercises
Thanks for that!
Love you for this :)
fucking hell thanks
thank god
I was just about to comment how the first 5:30 is just brutal yakking.
I’m a cyclist. I think this will still aid my training. I’m totally bookmarking this this video. Thank you.
Glad it was helpful Josh!
Genuinely well-researched, science-based, intelligent advice - a refreshing credit to UA-cam!
Thanks so much!
Back in my triathlon days I had my VO2 tested twice a year. You’re so right genetics play a huge part but you also have to do the “-work”. The world is full of people with great genetics but terrible training habits, work ethic etc. I love these type of videos. Thanks you!
Glad you liked the video, and that you found it useful! Thank YOU!
Genuine question, how does someone know if his /her vo2max is "gifted "? I mean, what someone can do that ends up showing how good the vo2max is without tests in the lab? Cheers
NorthWind this may not address your question because I may not understand it completely. My coach back in the day called VO2max my “engine”. He said all people have a different engine and some are genetically gifted. Although disgraced Lance Armstrong had/has an amazing VO2 and he trained it through an amazing work ethic and cheating to become the best in the world. He could never have achieved what he did with just the training and doping. My thought is if with a little training if you are “easily” running good times like a sub 40 minute 10km or a 3hr -3 1/2hr marathon you likely have a good “engine”
As for me the science I had when I raced helped me a lot when when the brain was telling me to slow down because it hurt. I knew because of heart rate zones where I was and for how long I could maintain an effort despite what me brain wanted me to do. It has always made me admire world class talented athletes because mentally they are phenomenal and while almost all of them are vo2 gifted on a similar level it’s the “tough” ones who win because they over rode the natural inclination to listen to their brains.
Don’t be shy to tell me if I totally missed the answer for you!
What exercise do you recommend to improve your vo2max?? I just want to have a good base for getting old (at least in terms of calendarical age - but I don’t want to get old in terms of biological age ^^) and feel like I have enough air in everyday tasks and maybe when jogging or running.
@@hekkrjs2698 yo I’m 57 so I’m old! I think the best way to
Improve to vo2 is thru interval training. High intensity is the best but I don’t want to get injured. In the end you can’t improve it too much if you’re already fit. Enjoy the journey!!
This is a very accessible and well organized presentation of data. The introduction, citation of data, concise explanation of complex points, disclaimers delivered as thoughtful advice (as opposed to a legal mandate), how it relates to performance, why people without specific goals still benefits, summary etc. You also include general tips for success without sounding redundant or general (avoid falling into repetitive training methods for example). This is the first of your videos the UA-cam algorithms decided to feed me. I just wanted to take moment to express that the quality of your info, editing, production etc is some of the best I’ve seen in 20+ years of UA-cam.
Thank you so much for the positive feedback!
My VO2 Max is extremely low (35) and I am running 40km a week. I will look to incorporate these workouts. Thanks so much
Let us know how you get on with them!
Don't worry I am 37 and mine is 31 to 33
Hi, I have the same VO2 max but I barely can run my heart rate about 180 after 10 minutes. Do you have the same issue?
Run more hills and do more all out sprints. Game changer
Mine is 25 and I’m 21 years old 😭
My VO2 max dropped from 47 to 16 during my bout with Covid and I haven’t been able to improve despite building up my cardio sessions, so, I’m hoping this will help. Thanks for posting this!
Interesting, according to what I've read, COVID has affected the mitochondria which affects cells/ lactate build.
COVID knocked me way back too. Been a slow recovery.
This is GOLD. Workout Anytime anywhere. No excuses now.
Glad you enjoyed!
5:30 for all the workouts
🤘
Vo2 of 51 at 52 years of age. I have the Garmin Fenix 5 and it correlates with my 12 minute Cooper Test results and 1.5 mile run. Nice simple circuits to keep ticking over in limited space.👍
Hope you enjoy these exercises!
Stop the cap
Always love your videos Anna. Their are a lot of us runners that are starting in our 50s now the kids are gone and need to get fit again. Like many of your videos I started with the Park Run which has many runners 50 and up. Have you thought about doing videos for the running and recovery from the perspective of a more senior person? Keep them videos coming.
Thanks for the suggestion, a great video idea!
Havent done your exact workour routine but i have been doing simular full bldy workouts and it has done wonders, gotten my vo2 max from 41 to 50 in just 3 weeks
Wow Aksel - that's fantastic! Well done 😊
That’s great. Can you share your workout routine?
I do like this channel. Thanks for providing all the workouts. It would be great if this would be like a one on one session, with you guys performing the workouts and we can follow through. That way we also know if we are doing it right.
Great suggestion! Will bear this in mind for our next exercise routines!
Thank you for your extremely helpful video! I’m training for a boxing event in 6 weeks so something to do at home like these workouts is a lifesaver for me 😊
wonder if you ever won your boxing fight? boxing is GREAT for cardio and self defense!
My skipping rope come in today💪🏾... And I have been doing breathing exercises to improve my breathing (diaphragm strength) by holding my breath for 30sec-1min.. and no lie it has made it easier for my lungs to keep up when running despite high BPM
Great job!
For the past 2 months I’ve been doing circuit training out on my balcony with 2 45lb kettlebells and body weight. My VO2 max still hovers at around 60-63. Haven’t been running in about 6 months though. As long as you get your heart rate up high the VO2 Max will increase. Also I found that doing a full body cardio is more beneficial to VO2 Max than just running alone.
That is not even close to being true.
A full body cardio will not get close to running in terms of VO2 max if you are an experienced runner.
For somebody starting out it may appear that way.
@@bighands69 - On any given day for any sport, an athlete will have a VO2 max for that sport. An elite cyclist will have an extremely high VO2 max for cycling but might have only an average or good VO2 max for running, rowing, canoeing or swimming. So VO2 max is sport specific and can be measured on a given day.
I can use a kettlebell to keep my hr pegged around 90-05% mhr for 20-30 minutes straight. You don’t really understand what you are saying. I use kettlebells to increase threshold and vo2max to improve running.
I do CrossFit since many years ago and most of us “don’t like” running. I rediscovered running in that “quarantine” and I found (few days ago) your channel very useful. Short, clear and easy-to-follow videos. Keep working! 🏋️♀️
So glad you have found our content helpful!
I'm no expert but here is a thought - A lot of workouts geared toward improving V02 Max put you at risk for injury. Setbacks from training injuries will result in lost training time and a lot of despair. When I was running competitively, years ago, I used intervals in the pool to improve my V02 max. I would highly recommend this if you have access to a pool. Your chances of injury are pretty small, just make sure you have an observer because if you're doing intervals to the point of near black-out...well, you might just black out (not good).
Just stumbled on to this channel. I haven’t tried any of these workouts at this point but hope to give them all a go. Here’s what I heard:
First pick 4 or 8 from the following list (or roll your own)
Squat Jumps, Mtn Climbers, Skater Jumps, Squat Thrusts, Push ups, Jumping Jacks, Squat & Press, Jumping (split) lunges, Tuck Jumps, Burpees.
5:50
#1: 2-4 sets [ 2*4 exercises * (30s on / 15s rest) 2 min recovery] (14-30 min)
6:05
#2: 1 set [Burpees * (10 reps/min * 20 min) no recovery]
6:45
#3: 10-16 sets [4 exercises * (20s on / 10s rest) no recovery] (20-32 min)
7:15
#4: 2-4 sets [8 exercises * (40s on / 20s rest) 2 min recovery] (20-38 min)
* Note to self: Don’t let anyone record me while doing skate jumps. ;~))
Hope you like them, thanks for sharing!
Hit #2, 200 burpees in 20 min yesterday. I was going to work up to 20 min but decided to go until I gave out (but got to 200 instead).
Hey, just wanna let this cross the internet from me to you.
Thank you so much. My heart is always bursting out from my chest doing these exercises. I took the 1st one. Im hoping to increase my vo2 soon. Thank u so much.
I also love mountain hiking.
Thanks for watching!
Indeed very good advice improving VO2 max ,especially liked your advice on running economy as well ,been running for over 30 years now and just love the high ,but always willing to learn more .Thank you .
You're welcome!
To be honest I didn’t know nothing about Vo2 until I watched your first video talking about it; Ever since then I always check after every run I make, (I was 43.8 on (Oct 2019) and now 49.84 May 2020) 😅
Nice! Glad our videos have helped you understand it!
Great informative video with great research which is digestible. No silly animations or effects, just support. Well done.
I've been doing most of those exercises one at a time... now I'll try to do them in a circuit .
Let us know how you get on with them!
@@runningchannel I tried it yesterday and I find the workout less boring.
Do alot of HIITSTEP aswell as running and that has improved my V02 max.
On another note I want to thank the running channel for the advice they give on here. Following your half marathon advice I managed to beat my Half Marathon PB buy 10 minutes on Sunday. 1:54:55 I did completed it in. 😀
That's brilliant Wayne! Well done!
I workout the old school way. I sprint until I puke. Rest one minute; sprint to puke again. Repeat until you pass out. :-)
Wow, how do these exercises compare to your usual? 😉
HAHA I literally just did that and youtube'd this video to find a better way.. lmao
I like the puking part. Running though...
Can't wait till I'm fast enough to puke 😉
I did workout 2 i.e. 200 reps of burpee....it was challenging. Thanks🙏
I know this is late but thanks for the advice! Glad to know that there are methods of VO2 training that does not involve doing threshold running, especially when you are injured
Definitely will try this. Im only in my late 20s but my VO2 max is very very low. I’ll do this and see how much I improve in 3 months
Let us know how it goes!
Loved the video. I have recently introduced skipping into my routine. It took a while to get the hang of it but definitely an easy one to do when you have limited space.
Glad you liked it! That's awesome! Let us know how you get on with the exercises!
I will definitely add a hiit and rope skipping workout into my training.
I've done in the past, maybe I'll do some rope skipping today, after my run.
Great idea! Let us know how you get on with it!
Useful Quality Information.. Sir & Madam Thank you very much...
Probably the best exercise information video I have seen. Particularly useful in these lockdown times.
Glad it was helpful Ferlin! Thanks for watching 😊
Great video! So glad I found this channel. I will definitely try incorporating a few of the work outs.
Awesome! Thank you!
I have been using the TrainAsONE AI running app for a while and my VO2max increased by 9 points in just over a year. This is an estimate by my Garmin watch.
Nice! Have you noticed a difference in how your running feels?
@@runningchannel Due to the fact that TrainAsONE takes my individual performance into account I noticed that first of all I get training sessions that I am able to handle. I keep improving my running, but it never feels that TAO asks to much from me. Secondly, after I started using TAO I noticed that an old knee injure I have that sometimes bothered me during classical training runs didn't bother me anymore. TAO can take the risk of injury into account when scheduling runs.
@@rjdverbeek thank you for the info! I got myself TAO! :)
@@Kaaamilkaaaaa I hope it helps you as it helped me to keep on running.
@@rjdverbeek Sick and tired of getting injured so I hope so! :)
Such a cool video idea! Thanks for the info, workout examples and the links in the description!
You're so welcome! Glad it was helpful!
I was looking for copper and have found gold. Thank you guys for such a helpful content! Subscription
Glad to help!
Outstanding video team. Thanks very much!
Thanks for the video! Greetings from Colombia!
Thanks for your videos & info .Nice to see it is backed by research . Greetings from Sydney . As a Senior start again jogger/walker i use stairs as a HIT style workout , 7 floors up to 11 floors . How does this fit into your "training " guidelines ? Is this worthwhile ? Thanks . And interested in suggestions , advice & feedback on training for the over 70 .
Thanks for the video. The content is always so well though out and presented. You guys are awesome.
Thanks so much, appreciate the positive feedback!
Thanks for making this video. I usually do track work for my vo2 max but that can get repetitive. Will give some of these drills a go.
Let us know how you get on with them!
Nice and very good video, did workout 3, and enjoyed it,
Nice! Glad you enjoyed!
All the running times & efforts are greatly impacted by the heat & humidity here in Thailand - sometimes run at 8 am in 35 C & 80% H.! Midnight is sometimes still 32C!! but at least no sun!!
Great video, will definitely implement the workouts to improve my performance. Thank you
Great to hear that! Enjoy the results!
So simply u explain ...thanku so much
Glad you found it helpful 😊
Lol I just got back from a Vo2 Max workout 😂😂😂 Great video though. Congratulations on raising all that money for the 2.6 challenge as well! 👌🏻
Haha great timing! Thank you for the support!
THIS IS SOO HELPFUL!!!!!!!! THANK YOU SO MUCH!!!!!!!!!!!
You're welcome!!
Thank you again for your advices. You make things look very simple to practice I like it.💚
You are so welcome!
Thank you, this was super interesting and well explained.
Glad it was helpful!
Hello, fellows, probably the most interesting and well explained video of how to increase your VO2 max; how often do you think it would be good to train in a week, if i do weight training, three days a week?
Thanks guys , will give this a go,, but living in Johannesburg South Africa , which is
about 6200 feet above sea level for cycling and running and i live in a very hilly area, so its harder
to breath while exercising...
Hope you find these exercises helpful!
Thank you for the information 👍👍
Smart channel I just understand the meaning of running economy here ... cute lady!! subscribed
Excellent video. Informative and well presented.
My Garmin watch/App gives me an estimated VO2 max. It would be interesting to see how close those watch/App estimates are to properly tested scores. Has any research been done?
Thank you for using so much evidence based training ideas.
Glad you like them!
4x 5min skipping/week just as a warmup sounds like a lot to me but I guess that’s just the price my neighbours have to pay 😌
Thank you very much Anna and Andy for giving us advice based on scientific evidence..In general,I feel more energetic when I do cross training like HIIT and other exercises along side running..But,it is really helpful to know about the exact exercises and their benifits in this video..definitely going to try..Many thanks again 😊🌸💕🌷🙏
Our pleasure! Let us know how you get on with these exercises!
@@runningchannel I did 3 sets from the workout 1 today!😊🤗💕It was really good indeed..
My VO2 max is 25…. I’m a big guy 325lbs, but I do exercise, November I walked 50miles, last year I cycled 300miles, I hiked, I did a 45mile canoe trip. I’m too big to run lol, but I really want to get to 40 at least
In your case the actual breathing isn't the real problem. The number is per kg or per lbs. If you get below 200lbs it will be close to it.
Ideally you add more and more activity to your daily life. Like take the bike to the gym. Go for a walk like you had a dog. The more you move the lighter you get, and likewise you will burn more oxygen which will improve VO2 max.
brilliant video! much appreciated!
Definitely gonna try these out since I love running so much.
Have fun!
Hello runners, I would like to know how many times a week it is recommended to do the training that you mention according to science 👍
Thank you for this great video! For the exercises are you recommending to do all 4 workouts on the same day? Meaning all the exercises from workouts 1-4 in one workout session.
Great information!! Thank you!!
i m world class runner 2 nd berlin marathon ,i went /did research in US universities ,i dont agree w/ndoor work out s. helpfull strenght conditionning ,i cant give free consultation ,personnly i went from 70ml/mn/kg vo 2 max to 81, again no coments ,cheers ,keep good work/realistic/smart/persistence etc......
Do u have workload to load into my Garmin. Would be happy to hear from you ❤
We're not quite sure what you mean
@@runningchannel That's great!
Garmin Connect actually does have a feature where you can upload training workloads. This way, the watch can guide through the workouts, ensuring I'm hitting the right intensity and duration
Can you provide a link to the study on box jumps improving VO2 Max?
Thank you, very informative
hey it works ! i did 5 set of burpees and now i can run 5K without effort , and then i run 10K in my best personal time , great advice !
That is so great to hear, keep up the great work!
Is that correct what he said about running economy? Having read the Jack Daniels book, I thought the idea was that for 2 people with the same VO2max, the one with the highest speed *at* VO2max (the vVO2max as coined by Jack Daniels) is the one with the best economy. On the other hand, the fraction of your VO2max achieved in a race is down to the length of the race, and how good you are at flushing lactate and taking pain. There is apparently a linear relation between fraction of VO2max and speed *irrespective* of running economy. That's how I understood it anyway...
Great video. I'm 70 and my VO2 max is 28, very low. I want to work to increase it. My resting heart rate is 59, walking heart rate is 98. What number do I need to reach with my heart rate and for how long to improve my VO2 Max? Thanks
I am a male,64years of age,live in India.I do not have have any medical condition.I do exercise regularly-squats,pushups, weight-training,yog,basic mat-pilates.But I am told that running is a weight-bearing,impact activity and causes joint injury( ankle,knee).What is your advice-whether I should start running or not ? Also,whether I should do HIIT ?
Running is indeed a weight bearing exercise, but if you want to learn more about its impact on knees and joints, check out our video on Is Running Bad For Your Knees? ua-cam.com/video/jUG3mAdrIUU/v-deo.html Ultimately only you know what feels right for you though and if you get any specific pain we would always recommend getting advice from a medical expert.
She has a great voice. Sounds like a newscaster
Thank you for this video. Could I ask, are there perhaps low-impact exercises that we could do at home to improve VO2 Max please?
These are low impact exercises.
Incorporating swimming caused my vo2 to explode! Working in a weekly swim can have huge results.
For those who can swim. After many years of swimming lessons, I gave up. Swimming is hard!!!
Just had a go at workout three without the over head thrusters as i have no weights. Only managed 5 sets. Hopefully ill get to 10 soon.
Great information. Any information about pro’s and con’s with caffeinated verses non caffeinated gels. What brand is best?
Glad you found it useful! Interesting question! We have a video all about the best gels, check it out here: ua-cam.com/video/fYDAS7WrSEc/v-deo.html
Excellent video, absolutely hate static exercise, will try the skipping, hills and sprints.
I'm an equestrian, dressage riding. I found running 13 miles at a 930 pace easy. But riding is DIFFICULT. My heart rates hits 180s straight away and I get sick like heat exhaustion. I was able to check my VO2 max via my watch, it's in the middle of the "good" range for my age/gender. I'm expecting I need to flow the "excellent" number out of the water to be able to move up in my sport. I can do all the things but I cannot do it for the 5 min test without extra breaks!
Great video, will try them
Let us know how you get on Martin!
Covid wrecked my VO2 max. 😞
Running Channel
Love your video, awesome, I'll try one at a time, to see which one is best, (for me)
Love the tips and advise love the awesome video like all of your other awesome videos.
Glad you like them!
Can you give me the link to the suggested workout, please?
A very good video, thank you
Glad you liked it!
Good thing ive been doing HIIT/Tabata during the start of quaratine!
Nice! This will definitely help!
What indirect VO2max formula we can use to accurately know our maximum oxygen consumption while exercising to exhausture?
Is there a follow along video? So that i dont have to time the workout
Thanks so much!
Thank you ❤
great exercises but although at 71, i can still run ok anything with jumping is out of question for my achilles & knees!! Also i have to be careful of joints as when they get too much work gout (3-4 times a year for a 2-3 days spell) comes to them (hereditary I don't drink hardly anything!) then its another comeback starting with walking & building up to running again!
This is excellent. I just cannot do most of it because I cannot hinge at the (left) hip. So, for the past sixteen months, I've been doing skipping, push ups, and crunches. Per session, 2-3000 skips, 100-200 push ups, 200 crunches, over 30-40 minutes, 2-4 times per week, I'm 57 - extremely fit for a physically impaired person. Hopefully the full hip operation this year. Any tips for me?
It sounds like you should be giving us tips! That's awesome, and thank you for taking the time to comment. My only tip would be to make sure you keep taking the best advice (eg from a physio) in terms of ramping up what you do, and to keep as much variation as you can in your routines so that you stay motivated. Wishing you all the best! Andy
@@runningchannel Thanks Andy wise advice before ramping up. Truth is, there is no physio that even knows what I am doing, nor anyone aware that my resting heart rate is 28 bpm and I'm in my mid to late 50's.Thankfully I do not take any anti-inflammatory medication, meaning I find my threshold capacity, just need to be mindful that I am not compensating and putting stress on other parts of my body. Variation is a major key, thanks for the reminder. Best to you, Jordan
the best exercises for runners are:
high knees,
mountain climbers,
bridge marches,
because of the knee drive ;)
not squats or burpees.
I find the vo2max a bit of a frustrating number according to my garmin. If I do a lot of easy runs it drops significantly, then If I do a hard track all out sessions, it jumps up again. The garmin version seems to be measuring effort. Btw I'm 60 and my vo2max swings from 46-54 depending what type of run i do. It drops if Im fatigued too.
It'll be recording when you are pushing the most oxygen in based on your heart rate and velocity. One completely eyeballs out run a month should keep it happy! (If you don't throw up when you stop, you haven't run hard enough either!🤮 )
Jeff and John - that explains my Garmin's strange readings
@@hairyairey You would think it would be keeping a record of your max rather than calculating it for every run you do, even a non vo2max session which will really skew the results. Can't say I throw up after running though, so I guess I should push myself a bit harder :-)
@@JackTheGroenendael Well, I did said hard run last night (it was a real struggle getting back the speed I prefer to go!) and I've now gone from 43 to 44. I would suspect that it bases it on the hardest run of that week.
Thanks for helping people with their questions, John!
H.i.i.t is brilliant. The very best to improve fitness.
Yes! Do you like HIIT sessions?
@@runningchannel yes I'm a big believer in them. Gets the heart rate going at a pace like no other.
For once, a channel I like to subscribe and ‘follow’ for the quality of its content!
Thanks Sachin! Glad you liked it!
Cant do squat jumps, burpees or thrusts or mountain climbers bevause it aggravates my lower back problem - can you suggest alternatives?
Fantastic 👏👏👏👌💪❤️
Looking forward to this video!
Hope you like it!
Would jumping ghost(no rope) gives the same benefit as the proper jumping rope one?