How to Improve Your VO₂ Max: The 3 Training Methods That Actually Work

Dayna Player Robinson
4 days ago
3 min read

3 Ways to Improve Your VO₂ Max

If you’ve ever looked at your Garmin data and wondered “Does my VO₂ max even matter?” — you’re not alone.

VO₂ max is basically your engine size: how much oxygen your body can take in, deliver, and use during hard efforts. A higher VO₂ max = you can run faster with less strain.

Research from exercise scientist Stephen Seiler, PhD, and studies in the Journal of Applied Physiology (read it here) consistently show that runners with higher VO₂ max values have better endurance performance and recover faster from intense efforts.

But here’s the truth 👇VO₂ max alone doesn’t predict your race pace. Your lactate threshold, zone discipline, and how efficiently you move play a much bigger role.

That’s why professionally and personally, I’m a way bigger fan of Lactate Testing & Zone Training — it’s more accurate, more actionable, and WAY easier to actually use inside a training plan.

But… because every GPS watch flashes your VO₂ max right in your face, runners always ask how to improve it. So here are the 3 biggest, research-backed ways to bump that number:

1️⃣ Short High-Intensity Intervals

These fast repeats work the upper end of your aerobic system, strengthen your heart, and train your body to use oxygen more efficiently. Studies show HIIT can increase VO₂ max slightly faster than steady aerobic work — but only when paired with proper easy days.

short high intersity interval runs for VO2 Max gains

2️⃣ Longer VO₂ Max Intervals

Longer reps at 90–95% max HR keep you at peak aerobic capacity long enough to trigger powerful adaptations in stroke volume, cardiac output, and mitochondrial efficiency. Elite-level research shows 3–6 minute intervals are some of the most effective sessions for pushing VO₂ max higher.

Longer VO2 max interval runs for VO2 Max gains

3️⃣ Don’t Skip Your Long Runs

Your long, steady Zone 2 aerobic work is where you truly expand your engine. Long runs increase capillary density, boost blood volume, and build the mitochondrial foundation that makes harder VO₂ max sessions possible.

Programs that mix intervals + steady Zone 2 consistently show the best improvements in VO₂ max (European Journal of Applied Physiology).

longer vo2 max
intersity interval runs for VO2 Max gains

So Why Does Any of This Matter?

Because understanding VO₂ max helps explain why you feel stronger, smoother, and more efficient over time. But training based on lactate thresholds + true HR zones is how you actually get faster, stay healthy, and personalize your training.

That’s why I use Lactate Testing in my coaching — it tells us EXACTLY where your body shifts from aerobic → anaerobic. . . and how to build a plan that keeps you improving without overtraining.

So has your watch been yeiling at you about your VO2 max?

I'd love to hear your thoughts!

🏃‍♂️ Run happy 🏃‍♀️

Dayna , your fav. Exercise Physiologist

Want more help?

The 🩸 blood 🩸 does not lie. Want to find out what your true training zones are, so help with your 80/20 training plan? Lactate testing is the answer for you!

(We only do these 1-2 times a month. DM/email/text to get on the next round schedule.)