In short
- Build your base in Zone 2 (easy aerobic, most of your training).
- Add 1–2 sessions of 4×4 intervals per week to raise VO₂max.
- The “polarised” rule: mostly easy, occasionally very hard.
- Gradual progression and rest are key — progress in 6–12 weeks.
VO₂max is trainable at any age. A simple combination works best. Lots of easy aerobic exercise builds the base, and a few short, intense intervals raise the ceiling. (Read what VO₂max is here.)
The foundation — Zone 2 (easy aerobic)
Zone 2 is the intensity at which you can still talk in full sentences. You breathe deeper, but you are not out of breath. It builds mitochondrial density and the aerobic base. In practice: brisk walking, easy running, cycling or the elliptical for 30–60 minutes, several times a week. This is the largest part of training.
The boost — 4×4 intervals (the Norwegian model)
The classic protocol for raising VO₂max:
| Phase | How |
|---|---|
| Warm-up | 10 min easy |
| Interval ×4 | 4 min very hard (~90–95 % of max heart rate) |
| Recovery ×4 | 3 min easy between each interval |
| Cool-down | 5–10 min easy |
During the 4-minute interval you should only be able to talk with difficulty. One or two such sessions a week is enough for most people.
Example week
| Day | Training |
|---|---|
| Mon | Zone 2, 45 min |
| Wed | 4×4 intervals |
| Fri | Zone 2, 45–60 min |
| Sat/Sun | longer easy session or strength training |
Realistic progress: with consistency, VO₂max often improves in 6–12 weeks. Add strength training 2× a week — it supports muscles, bones and metabolism.
How Blood Lab 360 helps
Blood Lab 360 explains your blood and connects it with your fitness. A better VO₂max often comes with more favourable blood sugar, lipids and less inflammation. We track your progress over time.
Frequently asked questions
Which training raises VO₂max the most?
A combination of a large volume of Zone 2 and a few 4×4 intervals at 90–95 % of maximum heart rate.
What is Zone 2?
An easy aerobic intensity at which you can still talk; it builds the aerobic base.
How often should I do 4×4?
One or two sessions a week, the rest easy training. Gradual progression and rest matter.
