How do I improve my VO2 max?

The most effective way to raise VO2 max is to combine a high volume of Zone 2 aerobic work with a smaller amount of high-intensity interval training near or above your current VO2 max effort. Classic protocols use intervals of 3 to 8 minutes at roughly 90 to 100 percent of VO2 max pace or power, with equal or slightly longer recovery. Four to six reps per session, once or twice per week, is a well-supported dose. Consistent Zone 2 mileage builds the aerobic base that lets you absorb and recover from those hard sessions. Beginners see the largest gains; experienced athletes improve more slowly but can still move the needle meaningfully.