How often should one train for Vo2 max?

For improving Vo2 max, it is recommended to incorporate high-intensity interval training (HIIT) into your routine. Louisa Nicola and her guests emphasize that even a small amount, such as 15 minutes per week in high-intensity zones, can be effective 1. The recommended approach often involves:

1. Frequency: Implementing 1-3 sessions per week of high-intensity intervals.
2. Duration and Intensity:
   • Performing intervals like the four-by-four principle, where you do 4 minutes of intense exercise followed by 4 minutes of lower intensity, repeated four times.
   • Another method includes shorter, more frequent intervals such as 15 seconds of sprinting followed by 15 seconds of rest, conducted in multiple rounds 2.
3. Intensity Levels: Targeting high-intensity zones (zone 4 or 5), where your heart rate reaches around 85-95% of your maximum 3 4.
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     1

     Maximizing Vo2 Max

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     2

     Boosting Vo2 Max

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     3

     Boosting Vo2 Max

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     4

     Effective Training Protocols

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     5

     High-Intensity Training Benefits

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Incorporating these intervals into your routine 2-3 times a week, accompanied by low to moderate intensity exercises, allows for optimal Vo2 max improvements while managing the risk of overtraining and injury 1 5.