From Oxygen to Action: Mastering VO2 for Fitness Success

by  January 18, 2025 0

VO₂ Improvement Plan (8 Weeks)

WeeK 1–2: Building a Base

Focus: Develop a foundation of aerobic fitness with steady-state cardio.

  1. Steady-State Cardio (3x per week):
  • Activity: Jogging, cycling, or swimming.
  • Duration: 30–40 minutes at moderate intensity.
  • Goal: Build endurance.
  1. 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.

  1. 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.
  1. Steady-State Cardiovascular activity (2x per week):
  • Duration: 40–50 minutes at a steady, comfortable pace.
  • Goal: Maintain aerobic base.
  1. 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.

  1. 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.
  1. 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.

 

  1. Outdoor training (1x per week):
  • Try a different activity like swimming, rowing, or hiking for variety.

 

  1. 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.

  1. 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.
  1. Endurance Session (1x per week):
  • Duration: 60–90 minutes at a steady pace.
  • Goal: Build strong resistance.

 

  1. 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.

 

 

 

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