Tommy's Take by Tommy Pomatico 12/16
How to Train and Improve Your VO2 Max
VO2 max, often referred to as your body’s ability to utilize oxygen during intense exercise, is a key indicator of cardiovascular fitness. Whether you’re an athlete or someone looking to improve general fitness, training to enhance your VO2 max can yield significant performance and health benefits. Today, we’ll explore a practical training approach to boost your VO2 max, including the use of heart rate zones for targeted results.
Zone 2 Training: The Foundation
Zone 2 training focuses on aerobic capacity and endurance, typically performed at 60-70% of your maximum heart rate (HRmax). This type of training builds the base you need to improve overall fitness and makes higher-intensity efforts more sustainable over time.
How to Incorporate Zone 2 Training:
Frequency: 3-4 times per week
Duration: 40-60 minutes per session
Intensity: You should be able to carry on a conversation while working out in this zone.
Example Zone 2 Workout:
Warm-up: 5-10 minutes at an easy pace.
Main set: 40-60 minutes maintaining 60-70% HRmax. Adjust speed or resistance to stay in this range.
Cool-down: 5-10 minutes at an easy pace.
If you’re new to this type of training, it’s essential to build up gradually. Start with two sessions per week, each lasting about 20 minutes, and increase the duration and frequency as your fitness improves. Zone 2 training can be done using any cardio machine (e.g., treadmill, rower, bike) or outdoor activities like running or walking.
Zone 5 Training: High-Intensity Intervals
Zone 5 training targets your VO2 max specifically , typically performed at 90% or more of your HR max. This is the zone where you push your body to its limits, improving oxygen utilization and enhancing cardiovascular efficiency.
How to Incorporate Zone 5 Training:
Frequency: 1 session per week (you can do more, but space them 72 hours apart).
Duration: Aim for a total of 24-30 minutes in Zone 5, including work and rest intervals.
Interval Structure: Use a 1:1 work-to-rest ratio, with intervals ranging from 30 seconds to 4 minutes.
Example Zone 5 Workout:
10 x 1-minute efforts at 90% HRmax with 1-minute rest between efforts.
6 x 3-minute efforts at 90% HRmax with 3-minute rest between efforts.
The flexibility of interval duration allows you to adjust based on your fitness level and goals. Beginners may start with shorter intervals, such as 30 seconds of work, while advanced athletes can handle longer efforts.
Choosing Your Training Modality
The type of exercise you choose for these sessions is less important than consistency and effort. You can use machines such as the rower, bike, or elliptical, or opt for outdoor running or cycling. For those with joint concerns, low-impact machines are recommended to minimize strain. However, if your goal is sport-specific (e.g., improving your running performance), prioritize that activity for both Zone 2 and Zone 5 sessions.
Key Points to Remember
Start Slowly: If you’re new to structured training, ease into it. Build your Zone 2 sessions gradually, and approach Zone 5 intervals cautiously.
Consistency Matters: Training 4-5 times per week, with a mix of Zone 2 and Zone 5 work, is ideal for VO2 max improvement.
Monitor Recovery: High-intensity sessions are taxing; allow at least 72 hours of recovery between Zone 5 workouts.
Use a Heart Rate Monitor: To ensure you’re training in the correct zones, consider investing in a heart rate monitor.
Adapt as Needed: If you experience discomfort or fatigue, adjust your intensity or volume to suit your fitness level.
The Benefits of VO2 Max Training
By committing to this program, you can expect:
Improved cardiovascular health and endurance.
Greater efficiency in oxygen utilization.
Enhanced performance in aerobic activities.
Whether your goal is to excel in sports, complete a marathon, or live longer training to improve your VO2 max is a smart and effective approach. Now, it’s time to lace up your shoes, hop on your favorite cardio machine, and start training!
Coach Tommy Pomatico
