How To Improve Your VO2 Max - The Running Channel

Aug 13, 2025

This is a quick summary of How To Improve Your VO2 Max 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

VO2 max = the amount of oxygen your body can use per kilogram per minute; higher values mean you can sustain harder effort longer.
You can measure it in a lab test or, more conveniently, via a smartwatch that estimates VO2 max after enough running data.
The most efficient way to raise VO2 max is high‑intensity interval training that keeps your average heart rate high for 15‑20 minutes total.
Intervals should be run at or just around your VO2‑max pace – roughly the effort you could hold for 5‑10 minutes (often close to your 1‑mile race pace for most runners).
Keep moving during recovery (light jog) and keep the recovery short enough that your heart rate doesn’t drop too far.

Workout Example (choose one that fits your fitness level):

Short‑interval option – 30 seconds hard @ VO2‑max pace, 30 seconds easy jog, repeat 15 times (≈15 min hard effort).
Medium‑interval option – 60 seconds hard, 45 seconds easy jog, repeat 10‑12 times (≈12‑15 min hard effort).
Traditional VO2‑max interval – 2‑minute hard effort @ VO2‑max pace, 2‑minute jog recovery, start with 4 repeats and build up to 8‑10 repeats (≈16‑20 min hard effort).
Hill version – 2‑minute uphill run at VO2‑max effort (moderate grade), jog back down for recovery, repeat 8‑10 times.

Practical Tips

Estimate your VO2‑max pace by figuring out the fastest pace you could hold for a 5‑10 minute effort; use that as your interval target.
Use a smartwatch to track heart‑rate and pace, and let it give you a VO2‑max estimate over time.
Log each session in the Pacing app so you can see progress and adjust paces as you improve.
Integrate these intervals into a balanced week with easy runs, long runs, and threshold work to avoid overtraining.

Closing Note Give one of these interval sessions a try this week, adjust the paces to match your current fitness, and watch your VO2 max climb. Track it in the Pacing app, stay consistent, and you’ll feel the stamina boost in no time! 🚀