Increase VO2 Max by 13%
2 min read
4 months ago
Published on Apr 22, 2024
This response is partially generated with the help of AI. It may contain inaccuracies.
Table of Contents
Title: Increase VO2 Max by 13% - Norwegian Training Method (4x4) - Workout Tutorial
Step 1: Warm-Up
- Start with a 10 to 20 minute easy warm-up jog to prepare your body for the workout.
Step 2: Main Workout
- Complete four rounds of the following:
- Run for 4 minutes with your heart rate around 85 to 95% of your max heart rate. This should be around your 5K or 10K Pace.
- Rest for 3 minutes with an easy recovery jog, letting your heart rate lower to around 60 to 70% of your max.
- Repeat this cycle for a total of four rounds.
Step 3: Cooldown
- Finish off the workout with another 10 to 20 minute cooldown jog to help your body recover.
Step 4: Frequency
- You can repeat this workout one to two times per week to see improvements in your VO2 Max.
Step 5: Variation
- You can also perform this workout on a bike, in the pool, or any other type of activity that gets your heart rate up to achieve similar benefits.
By following these steps and incorporating the Norwegian Training Method (4x4) into your workout routine, you can effectively increase your VO2 Max and improve your overall cardiovascular fitness.