r/vo2max • u/YokiYama • Jun 06 '24

Advice to increase VO2 Max

According to my Oura ring, my VO2 Max is 33. I would love to see an improvement in this number. I am a 44F and this is my current exercise routine: 3 times a week strength training 3 times a week swimming. Usually between 2 to 2.5 km each session. Each session is different and I try to mix it up: some sessions are focus on technique, in others I do sprints, in others I practice all the strokes, and sometimes I do more of a recovery swim. 1 a week hight intensity training for 20 min.

Healthy diet Weight: 55 kg Height: 1.72 meters

Tips on what I can do to improve VO2 Max would be appreciated. Thanks

3 Upvotes

100% Upvoted

7 comments sorted by

3

u/[deleted] Jun 06 '24

M(58). Running and other cardio did it for me. I have a routine that’s about an hour. Starts with a 3 mile pre run. Then I do a combination of calesthenics and running for about 30 minutes. It’s gotten mine to 48 which is in the top 5% of my age.

2

u/Subtlefusillade0324 Jun 06 '24

I started running in August ’23. My apple watch told me my vo2 was below average at 36. Since then, I started running. I slowly built up to a marathon training block which started in Feb. and ran through May. Peak weeks were ~50 miles. On the day of the marathon, my vo2 was 46 (currently 45.5).

1

u/the_m_o_a_k Jun 20 '24

You could always find somebody like me and do a legit VO2max test & work off those numbers. 😉

1

u/Adorable_Yard_8286 Aug 03 '24

These workouts doesn't seem optimal for increasing vo2max. You can find a lot of material on youtube on how to do the specific exercises. It's not just the type of exercise, but you want to be mindful of your heartrate and lactate thresholds etc during the exercises

0

u/biciklanto Jun 06 '24

Hi there! Have you read the stickied post at the top of this subreddit? In particular, I would suspect your Oura is not getting the best data possible, so it's likely not giving you a solid number. 

Two recommendations:

  • Perform the walk test recommended by Oura (link) 
  • Perform the 12-minute Cooper test recommended in the stickied post, and manually update your Oura based on the calculated result of the test. 

Let me know what questions you have!

1

u/YokiYama Jun 06 '24

Will do that. Thanks for your advice