I know it's not a lab measurement but per my Apple Watch my vo2 max is trailing off after a wrist surgery in late Oct that has limited my HIIT workouts.

I have access to a rogue bike and I can run now. What's the best workout routine to increase your vo2 max?

40+ YO
VO2 max 59. Was low 60s in 2023

This.

Just don't neglect your Zone 2 HR workouts or your long term endurance is going to tank.

Assuming you're starting from a relatively detrained state, here's what I'd do.

Block 1 (6 weeks)

3 x per week at your Maffetone heart rate (180 minus your age), stay within 5 bpm of it without going over

Weeks 1-2: 30 minutes per session
Weeks 3-4: 45 minutes per session
Weeks 5-6: 60 minutes per session

Keep track of the distance travels or calories generated during each session to chart your progress. Remember, stay below the Maff heat rate

Block 2 (and onward)

2-3 high intensity sessions per week,
1 45-60 minute low intensity (Maffetone heart rate) session every other week

Examples of high intensity sessions for block 2 and on:

Workout 1: Standard sprints
15 calorie sprint on the Rogue bike,
30 seconds rest,
Repeat two more times,

Then rest 3 minutes. That's one round.

Do 3 rounds total.

Workout 2: Power Intervals
60-120 seconds maximum effort (start on the low end, increase it over time),
Rest 2-5 minutes, or until your heart rate gets back down to 120-130 comfortably.

Repeat 4-6 times

Workout 3: EMOMs
At the top of each minute, sprint all out for 10 seconds,
Active rest/pedal slow for the remainder of the minute.
Repeat for 3 minutes (which gives you 3 sprints).
Active rest 5 minutes.

That's one round.
Do 3-5 rounds total.

Workout 4: Repeat intervals
20 second maximum effort sprint,
Rest 2-5 minutes

Repeat 5-8 times

Thanks

That is a not a bad not juiced number but don't believe your watch.


To raise your VO2 max you have to start killing your interval workouts.  90-120 seconds zone 5, recover to zone 3, repeat until dead.  Next 2 days zone 3 and then do another interval day.

How Trainable is VO2 max.

Some interesting stuff on VO2 max and how trainable improvements in it are.

Your number changed, but did your endurance? Just like with your weight, or your bloodwork, the number just kind of points you in the right direction.

If you feel good and can do the work you need to get done, don't get too hung up on the numbers.

Younger people can hold a higher VO2 max also, it's one of those things that you just can't really hold at a high level as you age.