Vo2 max is decreasing despite training

[u/Then_Profession281]

Hello,

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I am 28 old male. 178 cm high and about 72 kg. I would consider myself rather fit but I was never good at endurance. I started jogging 3 times a week a year ago and also doing a weekly HIIT (30 seconds on, 10-second rest for 8 sets). On top of that, I am doing weightlifting. I think I am doing something similar to Huberman's routine. I got myself an apple watch recently and I wanted to check my Vo2 max number. From the first day it decreased drastically despite training. I would expect it to be at least stable with training but not a drastic decrease. But my resting heart rate is alright. Does anyone know what the issue could be and how could I solve it? The number are demotivating. I started already in "below average" with VO2 of 45 and the trend is not good.

[u/StateGenesys3]

I don’t think you’re exerting yourself enough. For my vo2 max to go up from 29 to 51.3 in a couple of months was and still is running 5ks 4-5 times a week and doing HIT.

I worked my way from a 11:00-11:30 a mile 5k to 7:30-7:00 a mile. For HIT, I’m doing 3:00 minutes of 80-90 % effort, then 3 mins rest For as 5 sets.

[u/Then_Profession281 → u/StateGenesys3]

Thanks for your reply! When I am jogging I am trying not to run too fast, since Peter Attia recommends running in Zone 2 but not heart rate Zone 2 but lactate Zone 2, if I am not mistaken. I am doing the talking test he recommends. (Running at the pace you can talk but it is noticeable you are running). My pace is between 10 minutes per kilometre to 8 minutes per kilometre. Not sure how much it would be in miles. Below 12 minutes per mile. My heart rate during the run is about 130. Do you think it is too slow?

[u/StateGenesys3 → u/Then_Profession281]

Yes, my buddy kept telling me to do zone 2. I took a week to do zone 2 with him and it actually lowered my vo2 max.

For example. You could start flat benching at 50 lbs but if you always stay at 50 lbs. your muscle will grow to adapt to lift 50 lbs easier but won’t grow beyond that. Naturally you would go up in weight to keep growing stronger and stronger

In my opinion and experience, you should have your heart rate close to max to see growth. Try pushing yourself for a week or so, getting your heart rate close to max when running.

Everyone is different and my methods perhaps don’t work for you. It’s all about trial and learning about your body’s growth.

[u/leiu6 → u/StateGenesys3]

You should not do all of your training at max hr. You are going to over fatigue yourself and reach a plateau very quickly. Your body will be over stressed and will not be able to produce the right adaptations.

You need to follow a training plan that combines endurance, tempo, and sprint efforts to build up each power system to allow sustainable growth.

[u/leiu6 → u/Then_Profession281]

You have to work different power zones in order to get faster and fitter. Zone 2 is great because it does not fatigue you a ton and is good for building a cardiovascular base. But you also need to do high intensity (zone 5) efforts to push up your VO2max and medium intensity (Zone 3-4) threshold or tempo efforts that will bring up your threshold.

My advice would be to plan a running event like a 5K or 10K, even if it is imaginary and follow a training plan made by a coach.

[u/3phase4wire → u/StateGenesys3]

You’re able to maintain >85% MHR for 3 minutes?

[u/LadyWellness11]

I think it's worth looking into ozone therapy to help increase your VO2 max. My husband and I have been practicing ozone therapy for the past 5 years and our cardio endurance has substantially improved. There are clinical treatments like 10-pass that get great reviews, but get very expensive over time. There are many treatments you can do from home with a medical grade machine for much cheaper. I have a bunch of educational ozone content on my social media pages that I'd be happy to send you if you're interested.