how do you achieve vo2max?

Answer 1

Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2 max is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of VO2 max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.

Factors affecting VO2 max
The physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:

the chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels
the combined ability of cardiovascular and pulmonary systems to transport the oxygen to the muscular tissue system
Improving your VO2 max
The following are samples of Astrands (a work physiologists) workouts for improving oxygen uptake :

(1) - Run at maximum speed for 5 minutes. Note the distance covered in that time. Let us assume that the distance achieved is 1900 metres. Rest for five minutes, and then run the distance (1900 metres) 20% slower, in other words in six minutes, with 30 seconds rest, repeated many times. This is equal to your 10 Km pace
(2) - Run at maximum speed for four minutes. Note the distance covered in that time. Rest for four minutes. In this case we will assume you run a distance of 1500 metres. Now run the same distance 15% slower, in other words in 4 minutes 36 seconds, with 45 seconds rest, repeated several times. This approximates to a time between the athlete's 5 Km and 10 Km time
(3) - Run at maximum effort for three minute. Note the distance covered in that time. The distance covered is, say 1000 metres. Successive runs at that distance are taken 10% slower or at 3 minutes 18 seconds, with 60 seconds rest, repeated several times. This approximates to your 5 Km time
(4) - Run at maximum effort for five minutes. Note the distance covered in that time. The distance covered is 1900 metres. Rest five minutes. The distance is now covered 5% slower with one and a half minutes rest. This is approximately 3K pace for you, i.e., five minutes 15 seconds/1900 metres
(5) - Run at maximum effort for three minutes. The distance covered is 1100 metres. When recovered, the athlete then runs the same distance 5% slower, i.e., three minutes nine seconds/1100 metres, with one minute rest, repeated several times. This is at 3 Km pace
When and how often
It is suggested that in the winter sessions (1) and (2) are done weekly, and in the track season sessions (3), (4) and (5) are done weekly by runners from 800 metres to the half-marathon. Although it would be convenient to use the original distance marks made by the duration efforts, this doesn't take into account the athlete's condition before each session, so the maximum effort runs must be done on each occasion when they may be either more or less than the previous distance run. The maximum duration efforts are in themselves quality sessions. If the pulse rate has not recovered to 120 beats per minute in the rest times given, the recovery period should be extended before the repetitions are started. The recovery times between the reps should be strictly adhered to. These workouts make a refreshing change from repetition running. When all five sessions are completed within a month, experience shows substantial improvements in performance.

Answered by: Fares Alsagri

Answer 2

The volume of oxygen you can consume while exercising at your maximum capacity. If you get out and pedal as hard as you can you will achieve your v02 max very quickly.

Vo2max is hard to measure but follows very closely your heart rate. That is why people use heart rate monitors. Resting heart rate is an easy measure of fitness. The lower the better

If you train at a pant pace (where it is difficult to hold a conversation but you are not gasping) you will be in the right zone to develop your circulation. This is true for everybody novice to pro.(A pro will be working a lot harder to get to the pant)

If you train more vigorously your body will be delivering lower volumes of more oxygen rich blood which does not work your circulation system anywhere near as well.
By training at the lower rate your body will slowly deliver a greater and greater volume of blood (not as oxygen rich). The advantage is that when you do step up the pace the greater volume of blood will carry much more oxygen. Thus increasing your vo2max.

Answer 3

By pushing really hard. Your VO2max is simply a ratio of how much of your inhaled oxygen your body can use per minute. Kinda like if you give a car more gas it goes faster, but dump too much in and the engine stalls. There is only so much fuel it can use at one time. Your VO2max is close to your anaerobic threshold, which is basically the most amount of power you can produce before going anaerobic, i.e. using more than oxygen to power muscles. Doing high intensity training with intervals to keep your heart rate maxed out will stress your body in the proper ways to improve your VO2max. With training, your anaerobic threshold will increase and you will be able to pedal harder, faster and farther without getting tired.

Answer 4

Its not something you achieve per se... Everyone has a VO2 max at all times. Its just that most of us mortals have really low thresholds that are nearly inconsequential. As you become more and more athletic, your VO2 max increases. Unfortunetly increasing it takes months if not years. Endurance training. Over and over and over.

Long story shorth though........

The absolute best way to do it though is to hire a licensed coach!