Increase VO₂ Max
VO₂ max reflects the highest rate at which the body can use oxygen during intense exercise and is a central measure of cardiorespiratory fitness. This six-to-eight-week structure combines an aerobic base with one controlled interval session, enough recovery and a repeatable field test. It is designed for progression, not weekly exhaustion.
Start here
Do not try to do everything at once. Start with these 3 foundational protocols.
Protocols in this playbook
Tap a protocol to see the full guide and details.
How I use this playbook
The interval pace should be repeatable across all four efforts. Starting too hard and collapsing is less useful than accumulating controlled time at a high aerobic demand.
Notes and safety: Educational only, not medical advice. Scale exercise to your current fitness and health. Stop and seek medical help for chest pain, fainting, severe breathlessness or other alarming symptoms. People with relevant medical conditions should obtain individual guidance before vigorous training.