How Much Can You Increase Your VO2 Max?

[@PatrickLino]

Coach ZAN comes through again! Thank you sir!

[@Morehills840]

Thank you for doing the work to get this information out there. Very useful.

[@WowRixter]

Excellent video. I'm 62 and my Vo2 is about 55 according to Garmin. I used to be around 57 in mid season but I'd like to get it to 60 if I can

[@ZwiftAnalysisNetwork]

Pretty solid if you can increase to 60. How is the garmin? I was actually thinking of getting one of the watches that estimate VO2 max myself.

[@WowRixter]

@@ZwiftAnalysisNetwork on my Garmin Venu watch, my Vo2 reading is quite a bit lower because it's only tracking my hikes and walks. My Garmin Edge tracks my cycling Vo2. If I ran and did proper training on my 2 left feet, I'd probably get my non-cycling Vo2 up as well. I know there is only one Vo2, but Garmin does split it into two 😐

[@the_fatshark]

Great info & thanks for sharing. Which workouts on Zwift do you recommend for VO2 Max training?

[@ZwiftAnalysisNetwork]

I personally create my own and import them to Zwift. But i think if you want to use a pre-made VO2 max workout on Zwift, I would try and find ones that are simple to start with. To me VO2 max is as simple as picking an interval length, rest period between, and how many blocks you want to do. One's such as the 6x2 VO2 max or 40/20's are good starting points. You can always edit the pre-made ones to have extra/or less intervals per block. For example the 40/20s #1 workout only has 4 intervals per block, but dependent on how strong you are you could increase it to 6 or 8 per block.

[@the_fatshark]

@@ZwiftAnalysisNetwork Thanks for you tips and advice. Relative new to workouts and dedicated VO2 max training so creating one is a little step too far (yet). So any good advice on some pre-made workout help to understand the idea :) Will definitely do the ones you advices!! The ones you showed in the video look fun ;-) Btw nice channel!

[@ZwiftAnalysisNetwork]

thanks! you gave me a good idea! maybe in the future ill work on setting up like a google drives that has the files for some pre-made workouts (they are set as a % of FTP so should adjust). But for pre-made zwift ones i would try out the "VO2 Max 3x3", "VO2 Max - 4x4 (40/20)" or "40/20's #1", these three are pretty straight forward and not overly difficult if your newer. It also provides a mix of SI and LI. As you become more and more comfortable with them you can try the "6x2 VO2 Max" or "Breakfast Returns". These are a bit harder and longer. Feel free to post a comment if you try any of them and let me know if they felt to easy/hard.

[@iancarson8614]

the anaerobic "system" does not kick in. we process glucose, anaerobically, and the eventual lactate, aerobically. we use glycogen/ glucose at all intensities, and it ramps up with intensity. we do not "go" anaerobic. when doing intervals, you may increase your anaerobic work capacity, which can confuse the idea of v02 max increases.

[@reflectionsdetail]

I would add don't underestimate the need for a large base that you can build on for VO2

[@davidcarino6500]

Most young people can increase their vo2 max with the right training. After 50 years old is another story!

[@douglasbooth6836]

That’s depends I think in how unfit you are to start with when over 50.

[@ZwiftAnalysisNetwork]

I would agree its probably a lot harder the older you are, as it takes more effort to find the right mix of training and resting, but not impossible to improve. One inspiring story i found while putting together this video was about Robert Marchand, he apparently set the world hour record for his age group and during his training increased his VO2 max by 13%, his first test was at the age of 101 and the increase was when he was 103!

[@iancarson8614]

however, you can still improve performance after 50. performance is more measurable and useful.

[@douglasbooth6836]

@@ZwiftAnalysisNetwork I seen that too. I had a quintuple heart bypass and took a KOM in my first ETAPE 11 months later and 20kg lighter. Still pushing hard. Hence my comment about where you start makes a difference.😂😂I’m 55.

[@ZwiftAnalysisNetwork]

That has to be tough recovering from that. Impressive to be able to come back and take KOMs though!