With the Cape Town Marathon taking place this weekend, many runners are looking for an extra edge on race day. One of the most effective ways to unlock better performance is by improving your VO2 max. It is a key measurement that determines how efficiently your body uses oxygen while you run.
Running to the best of your ability often comes down to the numbers. Distance covered, pace per kilometre, heart rate, sleep and recovery all matter. But your VO2 max stands out as one of the biggest indicators of endurance and speed.
What Is VO2 Max?
“VO2 max is a measure of the amount of oxygen your body can use while running,” says Juli Benson, Olympian and owner of Juli Benson Training. “It’s essentially the maximum rate at which your body can deliver and use oxygen during activity.”
Simply put, it’s your aerobic capacity. The higher your VO2 max, the more efficient you are at turning oxygen into energy and sustaining performance for longer.
How to Measure It
The most accurate way to measure your VO2 max is through a lab test. In this test, you’ll run on a treadmill at maximum effort while hooked up to a mask that tracks your oxygen intake. It’s highly precise, but also pricey and uncomfortable.
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If you’d rather estimate your number, many smartwatches now do this automatically. Devices like Garmin and Apple Watch use your heart rate, pace, and activity data. These provide you with a fairly reliable VO2 max reading.
You can also do a simple calculation using your heart rates:
VO2 max = 15 × (maximum heart rate ÷ resting heart rate)
Even if you don’t know your exact number, training to improve your VO2 max can make a noticeable difference. This improvement can happen in just a few weeks.
The Science Behind VO2 Max Workouts
Your genetics play a big role in determining your VO2 max, but smart training can significantly improve it. “With consistent, structured effort, you can absolutely raise your VO2 max,” says April Gatlin, ACE-certified trainer and coach for STRIDE Fitness.
The key is interval training, alternating periods of high intensity with recovery. “The higher your VO2 max, the faster and more efficiently you’ll finish a race. This is because your body moves oxygen in the most effective way,” says Gatlin.
Research supports this approach.
- Runners who did 200-metre intervals for 10 weeks improved their VO2 max far more than those who only ran at moderate paces. This finding is according to the Journal of Strength and Conditioning Research.
- A 2019 meta-analysis in the Journal of Science and Medicine in Sport found that even short HIIT intervals of 30 seconds can raise VO2 max within four weeks. However, sessions closer to two minutes produced even greater gains.
Try These 5 VO2 Max Workouts to Get Faster
The best way to improve your VO2 max is by training in the right heart-rate zone. Aim for about 90 to 100 percent of your maximum heart rate, roughly your 5K effort level.
Before each session, warm up with an easy 8 to 15 minute jog. Follow this with dynamic stretches like high knees, leg swings, and a few 20-second strides.
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Choose one of these sessions once every week or two, and slot them between easy runs or rest days. This helps to avoid burnout.
Workout 1: 1,000-Metre Repeats
Run 1,000 metres at your 5K pace, then walk or jog for the same amount of time.
Repeat 3 to 6 times.
Workout 2: Two-by-Twos
Run for 2 minutes at a 5K pace, then walk or jog for 2 minutes.
Repeat 4 to 8 times.
Workout 3: Ladder Session
Run for 2 minutes 30 seconds at 10K effort, rest for the same time.
Run 3 minutes 30 seconds at 10K effort, rest for the same time.
Run 4 minutes 30 seconds at 10K effort, rest for the same time.
Repeat the full set at 5K effort.
Workout 4: Bodyweight AMRAP
Do 10 push-ups followed by 10 bodyweight squats, then run 400 metres at your 5K or 10K pace.
Repeat as many rounds as possible for 20 minutes, resting when needed.
Workout 5: EMOM Sprints
Sprint at a strong pace for 10 to 15 seconds, then jog for the rest of the minute.
Repeat for 20 minutes. As you progress, aim to sprint for 20 to 30 seconds each minute.
The Takeaway
Whether you’re chasing a Cape Town Marathon personal best or want to fly through your next park run, VO2 max training can give you the extra edge you’ve been looking for.
With consistency and recovery, you’ll see real improvements within six weeks. You will be a stronger, faster version of yourself at the start line.
This article by Laurel Leicht was originally published on Men’s Health US
