How to Build Up to Training at VO2 Max: A 3-Phase Plan

Training at VO2 max—the maximum rate at which your body can consume oxygen during intense exercise—is a proven way to boost endurance, power, and performance. However, reaching this level of intensity requires careful preparation to avoid injury and maximise results.

Building up to VO2 max requires a structured progression through three phases: developing an aerobic base, improving lactate threshold, and incorporating VO2 max-specific sessions.

Here’s how you can structure your training in these three phases:

Phase 1: Build an Aerobic Base

Before you can perform at high intensities, your cardiovascular system and muscles need to be conditioned for sustained effort. This involves strengthening your heart and lungs while improving the durability of your muscles, tendons, and ligaments.

Goals of this Phase:

• Develop a strong foundation of cardiovascular fitness.
• Strengthen connective tissue to reduce injury risk.
• Improve muscular endurance for extended bouts of work.

Example Workouts:

• Steady-State Cardio
  • Shadowboxing or bag work at 60–70% effort for 30–45 minutes.
  • Example: 3-minute rounds of light punches, kicks, or footwork with 1-minute rest, repeated 10–15 times.
• Resistance Training
  • Perform low-intensity circuits targeting large muscle groups.
  • Example: 3 rounds of 10 push-ups, 15 bodyweight squats, 10 lunges (each leg), and 20 seconds of jumping rope, with minimal rest.
• Long-Duration Workouts
  • Activities like jogging, cycling, or swimming for 45–90 minutes once or twice a week at a conversational pace to build endurance.

Duration:

4–6 weeks, focusing on consistency and gradual progression.

Phase 2: Improve Your Lactate Threshold

Once you have a strong aerobic base, it’s time to focus on training at your lactate threshold—the point at which your body begins to accumulate lactate faster than it can clear it. This phase enhances your ability to sustain higher intensities without fatiguing.

Goals of this Phase:

• Increase your ability to maintain moderate-to-high intensity for longer.
• Improve recovery during active rest periods.
• Build mental and physical toughness for prolonged effort.

Example Workouts:

• Threshold Rounds
  • 3-minute rounds of bag work or pad drills at 80–90% effort, with 1-minute rest.
  • Gradually increase the number of rounds over time (e.g., 5 to 8 rounds).
• Resistance Threshold Circuits
  • Perform compound movements in a timed sequence with moderate weights.
  • Example: 3 rounds of 10 kettlebell swings, 8 dumbbell thrusters, 15 burpees, and a 200-meter sprint, with 2-minute rest.
• Tempo Workouts
  • Shadowbox, bag, drill or spar at a pace slightly below maximum effort for 6–10 minutes.
  • Perform compound lifts (e.g., deadlifts, squats) at 75–85% of your max weight for 3–12 reps, repeated for multiple sets with short rest.

Duration:

4–6 weeks, progressing intensity and duration weekly.

Phase 3: VO2 Max Training

With a solid base and improved lactate threshold, you’re ready to incorporate VO2 max-specific workouts. These are short, high-intensity efforts designed to push your body to its limits. Combat sports demand explosive power and the ability to sustain effort during bouts, making VO2 max training especially applicable.

Goals of this Phase:

• Maximise oxygen utilisation and power output.
• Enhance speed and endurance for high-intensity efforts.
• Develop the ability to recover quickly between efforts.

Example Workouts:

• High-Intensity Intervals
  • Perform 5 x 2-minute rounds of all-out effort on the heavy bag or during pad drills, with 2-minute rest.
  • Gradually reduce rest periods as you improve (e.g., to 90 seconds).
• Explosive Circuits
  • Combine strength and speed in timed intervals.
  • Example: 6 rounds of 30 seconds of plyometric push-ups, 30 seconds of kettlebell snatches, 30 seconds of jump squats, and 1-minute rest.
• Tabata Rounds
  • Alternate 20 seconds of maximum effort with 10 seconds of rest for 8 rounds (4 minutes total).
  • Example: Shadowboxing, burpees, or battle ropes at all-out intensity.

Duration:

4–6 weeks, with 1–2 VO2 max workouts per week and ample recovery between sessions.

Tips for Success:

• Warm-Up and Cool-Down: Always include 10–15 minutes of dynamic warm-up and light cooldown to prepare your body and aid recovery.
• Prioritise Recovery: VO2 max training is taxing, so ensure proper rest, hydration, and nutrition. Include 1–2 rest or active recovery days weekly.
• Work with a Professional Coach: A knowledgeable coach can design a personalized plan, ensure proper technique, and help you progress safely and effectively through each phase.
• Monitor Progress: Track performance improvements, such as increased round intensity or faster recovery times, to stay motivated and adjust your plan as needed.
• Listen to Your Body: If you experience excessive fatigue, reduce volume or intensity to avoid overtraining and injury.

Why This Approach Works

By progressing through these three phases, you gradually prepare your body for the intense demands of VO2 max training. This structured method ensures safe adaptation, reduced injury risk, and optimal performance gains—whether you’re stepping into the ring, hitting the heavy bag, or smashing through resistance circuits.

Start your journey today, and work your way toward peak fitness, health, and performance!