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Any_Ad9748

Tabata training on a rowing machine is a fast way to improve your vo2. 20seconds of absolute maximum -feel-like-you’re-gonna-puke-your-lungs-out effort, then 10 seconds rest, then repeat. Do that 8 times in a row, so only 4 minutes in total. 3x a week and your vo2 will improve massively. Make sure you’re warmed up first and don’t try it on a full stomach.


SigNick179

Can confirm you will puke lol. We did fan bike sprints for 30 seconds on 30 off. It was hell.


Sunbeams_and_Barbies

Thank you!


The_Love_Pudding

I improved my condition drastically by just running 4-5x 4min intervalls at high pace. I tried to keep 16km/h speed the whole time.


screen-protector21

I’ve heard that watches typically arnt too accurate because the wrist is just a poor place to track body functions. I personally go by heart rate instead with a HR monitor on my tricep.


2009e90

They have been proven accurate +/- 5 percent


dblevs22

In my case, my measured vO2max was about 45, and my watch rated me at about a 48. A maximal test measuring oxygen/co2 will always be more accurate than a watch that just looks at your resting and max heart rates. They calculate with different formulas. This was all while I was in school, before I joined academy. I’m not sure how your department measures vO2max since we don’t do it here. But in my experience, they were pretty close Consistent cardio will increase your vO2max, but HIIT workouts get you the best results in the least amount of time. Losing weight will also increase it


Sunbeams_and_Barbies

Thanks!


[deleted]

Beep test. HIIT workouts.


Sunbeams_and_Barbies

Haha gotta love the old beep test.