Intervals & VO2 Max

Running fast is a skill as much as it is a tool. It can’t be added on late in training as “icing on the cake” as many influencers will tell you to do. Some natural athletes are born with it, others need more time. Regardless the case, it is should be a weekly action item for every runner, athlete, or fitness aficionado to commit to.

Having an aerobic base is the foundation of performance, longevity, and overall fitness—but using that base to develop higher oxygen intake (VO2 max) is where leaps in all three categories can be made. Raising your VO2 max is the single most important thing you can do for longevity and overall health. Everything is downstream from it.

Running intervals is two pronged: 1) Running Efficiency & 2) Oxygen Uptake:

As you improve your cardiovascular system’s efficiency, your muscles receive more oxygen which enables you to exercise at higher intensities for longer periods. This translates into greater endurance during activities like running, cycling, or swimming.

Enhanced oxygen uptake also supports better overall metabolic function, contributing to improved heart health and reduced risk of chronic conditions. If you can take in more oxygen, you can do things for longer (like living, not just running). It provides a benchmark of your aerobic fitness level, indicating how well your heart, lungs, and muscles work together to fuel prolonged physical activity.

You don’t need a lab test to know your approximate VO2 value either, you can use an online calculator to plug in some test times (1.5mi or 12 min run) and get a baseline. Seen here: