How I Improved My VO2 Max in 60 Days 🤯 - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of How I Improved My VO2 Max in 60 Days 🤯 from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Consistent, structured training (3 runs + 2 gym sessions each week) drives VO2 Max gains more than marathon‑specific mileage alone.
High‑intensity interval work at 5k‑10k pace (VO2‑max intensity) is the most efficient stimulus for raising the metric.
Balancing long, recovery, and hard runs keeps you injury‑free while still pushing aerobic capacity.
Garmin (or any wrist‑watch) can auto‑track V2 Max and suggest workouts; set a 5k or 10k race goal to let the watch generate the right sessions.

Workout Example

Sample VO2‑Max Interval Session (choose one that fits your current fitness):

Warm‑up: 10‑15 min easy jog + 3 × 20 s strides
Main set:
- 8 × 1 km @ 5k‑10k pace (≈ 4:00 / km for a 5 k pace) with 90 s easy jog recovery
- or 10 × 800 m @ 5k pace with 90 s recovery
- or 6 × 60 s all‑out effort (≈ 2‑minute VO2‑max effort) with 30 s recovery
Cool‑down: 10 min easy jog

Adjust the repeats, distance, or recovery to match your current pace. All paces are in kilometers (the video used metric units).

Practical Tips to Try Right Now

Plan a weekly “hard” run that includes one of the interval formats above. Keep the total hard work under 20 min to avoid over‑training.
Add a high‑intensity gym day (e.g., 30 min circuit of kettlebell swings, box jumps, and sled pushes) and a slower strength day focused on controlled movements.
Use your watch’s race‑widget: input a recent 5k or 10k time, then let the suggested workouts auto‑populate your calendar.
Track your V2 Max each week; small, steady rises (≈ 1–2 % per month) are a sign you’re on the right track.

Closing Note

Give the interval session a go this week, tweak the paces to suit you, and watch your V2 Max climb! You can always customize the workout in the Pacing app to match your own speed and recovery needs. Happy running!