From Oxygen to Action: Mastering VO2 for Fitness Success
VO₂ Improvement Plan (8 Weeks)
WeeK 1–2: Building a Base
Focus: Develop a foundation of aerobic fitness with steady-state cardio.
- Steady-State Cardio (3x per week):
- Activity: Jogging, cycling, or swimming.
- Duration: 30–40 minutes at moderate intensity.
- Goal: Build endurance.
- Strength Training (2x per week):
- Focus: Compound movements (squats, deadlifts, presses)
- Take moderate weight and do 8 to 10 reps
Week 3–4: Introducing Intervals
Focus: Start high-intensity work to stimulate VO₂ max improvements.
- HIIT Workouts (2x per week):
Format:
- 30 seconds of full effort (sprint, cycle, or row).
- 90 seconds of light recovery (walk or slow pace).
- Repeat: 6–8 intervals.
- Progress: Add 1–2 intervals each week.
- Steady-State Cardiovascular activity (2x per week):
- Duration: 40–50 minutes at a steady, comfortable pace.
- Goal: Maintain aerobic base.
- Strength Training (2x per week):
- Add explosive movements like kettlebell swings or jump squats
Week 5–6: Progression & Variety
Focus: Increase intensity and incorporate different training modalities.
- HIIT workout (2x per week):
- Format:
- 1-minute max effort (90% max effort).
- 2-minute active recovery.
- Repeat: 8–10 intervals.
- Goal: Build stamina at higher intensities.
- Tempo Runs (1x per week):
- Format: 10-minute light jog, 20 minutes at 80–85% max effort, 10-minute jog.
- Goal: Improve sustained aerobic capacity.
- Outdoor training (1x per week):
- Try a different activity like swimming, rowing, or hiking for variety.
- Strength Training (2x per week):
- Focus: Mix heavy lifts (4–6 reps) with explosive exercises to challenge your body.
Week 7–8: Peak Phase
Focus: Maximize VO₂ adaptations.
- Intensive Intervals (2x per week):
- Format:
- 2 minutes at 90–95% effort.
- 2–3 minutes recovery.
- Repeat: 5–7 intervals.
- Goal: Push your VO₂ capacity to its limits.
- Endurance Session (1x per week):
- Duration: 60–90 minutes at a steady pace.
- Goal: Build strong resistance.
- Strength Training (2x per week):
- Maintain explosive movements and overall muscle conditioning.
Keep in mind :
- Warm-Up & Cool-Down: Always start with mobility for 10 mins amd end ur session with stretching for 10 mins
- Track Progress: Use a heart rate monitor or fitness tracker to measure improvements.
- Recovery: Ensure at least 1–2 rest or active recovery days per week.