HOW TO INCREASE YOUR VO2 MAX

[@MG-nm9gt]

I haven’t been able to run for the past 33 years due to numerous operations on my legs. Was told I would never run again and likely to be in a wheelchair by the age of 50. Sheer determination and a will to prove them wrong, I have managed to start running in the past 3 months. When I was younger I was blessed with natural fitness and a great set of lungs, so this has been helping me push on. Despite having a natural ability for fitness, I was shocked to see my VO2 down to 25 when I started 3 month ago. Although I am 62, it was still very disappointing. I have managed to climb to a VO2 of 41 with a resting HR of 53. So I am progressing. It’s just so nice to be able to run again. Granted it is only on a treadmill at the moment as the impact running outside would be just too much at the moment, however, I am working on that and hope to feel the wind In my face, running through the countryside and hills again.

[@h1pbs964]

Great vid, Nick. I actually participated in a study for an Exeter University student's dissertation last year that investigated how accurate Garmin watches are at predicting VO2max. It involved carrying out the gold standard VO2max lab test and comparing that to our watch predictions. There were 9 men and 10 women in the study. He found the watch predictions generally overpredicted VO2max. The range went from underpredicting by 4 to overpredicting by 9. I wouldn't be surprised if the variation was related to how often participants ran with chest strap heart rate monitors and how often they just relied on the wrist based monitor. Presumably that would impact how accurate the VO2max prediction would be. I always run with a chest strap monitor and my watch prediction matched the test exactly (60 for both).

[@justalilbester]

Wow great to hear and thanks so much for sharing!!

[@goodyeoman4534]

Was that CPETs mate?

[@h1pbs964]

@@goodyeoman4534 Don't think so. Was the type of testing Nick has shown in his vids with the face mask.

[@Arr-runz]

Hey man i want to see another 5k video soon love them sooo much but this video was very informative love it!

[@justalilbester]

Come soon! 👀 once my kids are a bit older then I’ll full send a parkrun every sat 🔥

[@Arr-runz]

@ love that gonna do that when i have kids one day too

[@mikestevenson1334]

Great video, Nick - congrats on hitting 73! I just started incorporating VO2Max and threshold interval sessions in the New Year, and my VO2Max has increased from 52 --> 55 in just 4 weeks. It really is encouraging and I can't wait to see where I end up by the end of the year. Keep up the great content! =D

[@justalilbester]

Lovely stuff 📈 60 incoming!! Keep going 👊🏻

[@mundungo5586]

Great video Nick.I'm currently at 48 on the v02max Have been 52 when I'd peaked for Windsor half last Sept.

[@Heath3250]

Mine is 54 according to my Garmin 965. Lactate threshold of 7:12/mi at 170bpm. Based on 1 year of running. The worst blow is sickness. It plummets lol

[@justalilbester]

So true, you hope when you’re sick it’s short lived 🙏🏻

[@DB-qs9ce]

I had a v02max in the mid 60's but it's declined due to iron deficiency anemia. Been putting in the work and making no progress but with the diagnosis, can fully understand why. Hoping now to continue the training with additional dietary/supplementary changes and review in a few months to see if there's a breakthrough. If you can get your blood work done!

[@justalilbester]

Snap, I also recently did a blood test and it showed lower signs of iron. Even though I’m taking iron every day. Body clearly isn’t absorbing it in an optimal way

[@Running111]

Hi Nick! Nice video, well explained.. I will start doing one km repeats since I have neglected my VO2 Max training, it is 54 on my Garmin watch and my 5km is 18:50 time. Could you make video about Adizero 3 or 4 model durability after how many km you dispose of them or other running shoes? I know that it is individual because of weight and running style but if you show them 360° after for example 500km it is easy to determine condition..

[@runningrick6198]

Hi Nick Bester have you ever tried the Marius Bakken method?

[@mrdavester]

My garmin watch doesnt seem to be able to keep up with my heart rate above 150 consistantly. So my v02 max was climbing like crazy. When i started using my polar chest strap more, it went to a reasonablle 54 v02max.

[@hansvoetbal3256]

Hey Nick, I have a question. You sometimes are posting racing 5k thoughts video's. Now I run a 5k twice in two weeks. And I got second twice by a large margen of 5 sec. Twice in the first k the winner was blasting of by 5 seconds and then keeped running 5 seconds ahead of me for the rest of the run. It is so annoying but every time I make a move he is also making a move. Do you have any tips for me so it won't happen again without blowing up completely!

[@bubsybrown8308]

Had mine tested recently. Watch says 58, the lab says 68. So shockingly out. Then again, the person conducting the test was shocked because it shot up by 10 from the lactate test to the VO2 max test

[@justalilbester]

Wow! Good signs 📈 keep ramping it up!

[@ProtonElektron-e7b]

Do u work on your unbalance between left and right site? What in detail is your problem?

[@justalilbester]

Yeah I’ve always been right side dominant. Around 52% vs 48% so I’m often isolating it into singular side strength work.

[@ProtonElektron-e7b]

@@justalilbester Waer your left site sholder little bit down, and it will become better itselve. good luck.

[@scubamarilu]

Check your health, my cholesterol level was high, my dr. put me on 10mg rosuvastatin, one month later my VO2max went up.

[@goodyeoman4534]

Mine was on 52 for a whole year and went up to 53 after my first ever tempo run lol.

[@kaushaljoshi7472]

Do you think putting on muscles affects VO2 max ?

[@justalilbester]

Yes in a positive way 📈 you’re looking to increase your power to weight ratio

[@paulknights1764]

Been running roughly 5 months.. mines sitting at 55 …

[@kassy1513]

Mine is usually 55 but just bumped up to 56. Does age have an impact? I am 53f.

[@bebop2599]

Notice vo2 max drops on long run training

[@justalilbester]

Thanks for sharing. Very similar views. No magical secret

[@bankaihadouken1180]

Opposite for me, it likes my long runs in zone 2 and 3 and 4...gone up 2 points in 1 week..prior to that its not moved since october 2024 lol

[@sengrak694]

👍👍👍

[@justalilbester]

🙌🏻👊🏻

[@RonnyC98]

Live in high altitude for majority of your life 🤣