If you’ve ever heard health and fitness experts or listened to longevity podcasts, you’ve probably come across the term VO₂ max. But what exactly is it, and why should you care? 

Let’s break it down: VO₂ max stands for “volume of oxygen maximum” — in simple terms, it’s the maximum rate at which your body can take in and use oxygen during exercise. It’s a major indicator of cardiovascular fitness. 

But why does this matter? During exercise, your body relies on two primary energy systems: aerobic and anaerobic. The aerobic system is all about endurance, helping you sustain activity for long periods (think long-distance running). Meanwhile, the anaerobic system provides quick bursts of energy but only for short durations (think sprinting). 

For workouts lasting a few minutes or more, your muscles need oxygen to keep going. If your body can’t supply enough, it shifts to the anaerobic system, which isn’t sustainable for long and leads to fatigue and decreased performance. 

Why VO₂ Max Matters

You might not think about increasing your VO₂ max when you think about training or overall health—but it should be on your radar. Whether you’re looking to lose weight, get stronger, improve performance, or simply live a healthier, longer life, improving your VO₂ max is crucial. 

Here’s why: studies show that VO₂ max declines by about 10% each decade after age 25. By the time you hit 50 to 75, that decline can accelerate to 15% per decade. Taking action now to improve and maintain it can make a significant difference for your long-term health and fitness. 

So, what happens when you increase VO₂ max? Let’s take a look at how it benefits athletes and everyone in between: 

Enhanced Endurance and Performance

With a higher VO₂ max, athletes can maintain peak performance for longer periods. Improved oxygen efficiency means you can push harder without tiring as quickly. Think Ironman. 

Faster Recovery

When oxygen is delivered more efficiently to your muscles, you can recover faster between tough training sessions or races. 

Increased Anaerobic Threshold

A higher VO₂ max shifts the point at which your body switches from aerobic to anaerobic energy, meaning you can sustain high-intensity efforts before lactic acid kicks in. 

Greater Energy Efficiency

You can keep up a given pace or effort level with less energy, saving stamina for when it really counts. Running the Toronto Marathon, anyone? 

Competitive Edge

VO₂ max is a key metric that can set elite athletes apart. If you’re aiming to perform at your best, it’s essential. 

Cognitive Benefits

Improved oxygen delivery also boosts brain health, helping with memory, focus, and mental clarity. 

Reduced Disease Risk

Better VO₂ max means lowering your risk for chronic conditions like heart disease, diabetes, and metabolic disorders. 

Maximizing your VO₂ max isn’t just a fitness boost — it’s a strategic advantage that can change the game for you as an athlete. 

How to Increase VO₂ Max 

To improve VO₂ max, you need to target both the aerobic and anaerobic energy systems. The key is balancing your training: about 80% should be in Zone 2 and 20% in Zone 5. 

Zone 2 Training

This is your steady, moderate-intensity work — think long and slow. Aim for around 3 hours a week, split into 3 sessions of 60 minutes or 4 sessions of 45 minutes. 

Zone 5 Training

This is where the magic happens. Zone 5 represents the highest heart rate zone, ranging from 90-100% of your max heart rate. Try 4 intervals of 4 minutes each at 90-95% max heart rate, followed by 3 minutes of active recovery at 60-70%. 

Now, let’s explore some proven ways to increase VO₂ max without running. 

Three Proven Methods to Increase VO₂ Max Without Running 

Method 1: REHIT on the CAROL Bike 

REHIT stands for Reduced-Exertion High-Intensity Interval Training — a more efficient twist on traditional HIIT that requires less effort but delivers serious results. The CAROL Bike uses advanced tech to personalize these short bursts of intense activity. A typical REHIT session includes two 20-second all-out sprints, separated by a brief recovery, plus a warm-up and cool-down. It’s backed by solid science as the shortest and most effective cardio workout — just 5 minutes, 3 times a week. 

Method 2: HIIT Rowing 

Rowing is a fantastic way to improve VO₂ max without pounding the pavement. Unlike running, it engages 85% of your muscles, demanding more oxygen and boosting your fitness faster. To get the best results, you’ll need to push yourself to 90-100% of your max heart rate during intervals. A typical 30-40-minute session might look like this: 

• Start with a 10-minute warm-up
• Follow with 8-10 intervals: 40 seconds all-out at 90-100% max effort, with 2 minutes of recovery between 
• Finish with a 5-10 minute cool-down 

Aim for 2-3 sessions a week to see real progress. 

Method 3: Stationary Bike HIIT 

The stationary bike is a fantastic low-impact alternative to running for improving VO₂ max. One of the biggest perks is that it’s easy on the joints, especially the knees and ankles, which can take a beating with running. This workout is similar to the rowing HIIT session and should be done 3-4 times a week. Here’s a sample routine: 

• Warm up for 5-10 minutes
• Perform 30 seconds of all-out effort, followed by 90 seconds of low-resistance recovery 
• Repeat for 8-12 rounds 
• Finish with a 5-10 minute cool-down 

This approach is just as effective, with less wear and tear on your body! 

Why CAROL Bike is the Best Choice for Non-Runners 

Not into running? No worries — the CAROL Bike is perfect for anyone who wants to boost their VO₂ max without the impact. Here’s why it’s my top pick: 

Low Impact, Big Results

Running can really wear down your knees and joints, but the CAROL Bike gives you the same benefits without all that stress. It’s a great option if you’re looking to get fit without the pounding that comes with running. 

Quick and Effective

CAROL uses REHIT (Reduced-Exertion High-Intensity Interval Training), which is backed by research as one of the fastest ways to improve your cardiovascular health. Just 5 minutes, 3 times a week, and you’ll see results that rival longer, traditional workouts and even HITT 

Tailored to You

The CAROL Bike adapts to your fitness level, so it’s like having a personal trainer built into the bike. It pushes you just enough to get the most out of your workout without going overboard. 

Boosts VO₂ Max Fast

VO₂ max is a huge indicator of fitness, and the CAROL Bike helps improve it quickly. You’ll get a solid cardio workout in less time without the impact of running. 

Time-Saving

Short on time but want to get a great workout in? The CAROL Bike is your answer. It’s quick, effective, and perfect for busy schedules. 

REHIT Adaptation Pathway

Here’s the magic behind the CAROL Bike. During the sprints, the AI personalization helps you push yourself to the max, triggering your body’s ‘fight or flight’ response. This forces your muscles to tap into your emergency energy reserves (about 25-30% of muscular glycogen), releasing important signaling molecules (AMPK and PGC-1a). These molecules tell your body to get fitter and stronger, developing more mitochondria, increasing blood plasma volume, and strengthening your heart. This results in a big boost to both your aerobic and anaerobic capacity. 

What to Expect During a CAROL Bike Session 

The workout kicks off with the “Tiger Lady” guiding you through the entire session, telling you exactly what to do and keeping you fired up the whole time.

You’ll start with a warm-up, easing into a light pedal to prepare your body for the first sprint. After about 20 seconds, you’ll hit the first sprint, and the AI will automatically set your optimal resistance. Go all out for 20 seconds, tapping into that ‘fight or flight’ mode and burning about 25-30% of your muscle glycogen.

After the first sprint, the “Tiger Lady” will have you slow down, pedaling lightly for 1 to 3 minutes to recover and get ready for the next round, which you can trigger whenever you’re ready after 1 minute.

For your second sprint, she’ll have you push again for 20 seconds, making use of the signaling molecules from the first sprint to make your body stronger, faster, and fitter.

Lastly, cool down with 3 minutes of light pedaling to bring your heart rate, blood pressure, and breathing back to normal. 

Improve Your VO2 Max With Cryomend 

Boost your cardiovascular health with the CAROL Bike—an efficient way to increase your VO₂ max by up to 12% in just 8 weeks. Using REHIT (Reduced-Exertion High-Intensity Interval Training), CAROL personalizes each session, giving you faster results without the strain of running. 

Come experience the CAROL Bike at Cryomend, Toronto’s top sports recovery centre. Get the most out of your workouts with expert guidance and advanced technology. 

Boost your VO₂ max by 12% in just 8 weeks—book your session at Cryomend today!