Maximize Your VO2 Max with Hybrid Training

If someone would ask me what is THE measure of fitness and I was only allowed to say one thing I would say probably say VO2 max. This is because body’s ability to use oxygen efficiently during exercise unlocks so many other aspect of physical performance. This is why for hybrid athletes improving VO2 max should be the main goal on the endurance side.

What is VO2 Max?

Firstly it is importan to understand what VO2 max stands for. It represents the maximum amount of oxygen your body is able to capture from air (trough breathing) and carry in the blood during exercise. It’s measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).

Oxygen then is used to turn bodys energy storages into fuel that our muscles can use. Think of it as fire, the more oxyden the fire gets, the brighter it burns and if you restrict the ventilation of a stove or cover a candle the fire will go out as a lack of oxygen.

In training the level of VO2 max describes how powerfull your engine is. The higher the VO2max is, the better your body can deliver oxygen to your muscles, enabling you to sustain higher intensities for longer periods (or do more work in the same time, run faster etc.). It’s the most fundamental measure of cardiovascular fitness and a key determinant of the endurance performance.

This is me doing 5x1km interval with 2min rest in Bali. High temperature and humidity increase the demands of the exercise, so for sports that are competed under extreme circumstances it is especially important to have good V02max.

Why is VO2 Max Important for Hybrid Athletes?

For hybrid athletes, VO2 max plays a pivotal role in bridging the gap between endurance and strength. Here’s how:

1. Enhanced Recovery

A higher VO2 max improves your aerobic capacity, which means your body becomes more efficient at replenishing your energy levels while resting between sets as you have more oxygen available. Think of it as a cash flow: if you have better paying job you can pay off your mortage faster. Same way with better VO2max you can pay the debt from high intensity intervals, or long sets in strength training faster. This once again enables more work to be done in same amount of time.

2. Improved Work Capacity

A better VO2 max allows you to sustain higher intensities across various activities, whether it’s a challenging run or an explosive strength workout or a game of basketball. This means more repetitions, and more repetitions means more skill or strength aquired.

3. Daily Functionality

A high VO2 max isn’t just for athletes—it’s also a marker of overall health and vitality. Studies link higher VO2 max levels to reduced risk of chronic diseases and improved longevity. It also improves cognitive performance, especially under physical fatigue.

How to Improve Vo2max with Hybrid Training?

So common misconception is that to improve VO2max you should only train with high intensity. This sound logical, and might work for few weeks, but to build longlastin results you need higher variety of training. Here is some workouts and why you should be doing them.

1. High-Intensity Interval Training (HIIT)

• Short, intense intervals with active recovery periods are one of the most effective ways to increase VO2 max. But not as the only workout since doing only high intensity workouts is extremely taxing from the recovery perspective.

• Example Workout:

6x3 minutes at 85–90% of your maximum heart rate (HRmax), with 2-minute recovery jogs.

2. Zone 2 Aerobic Training

• Low-intensity, steady-state cardio builds your aerobic base, which supports recovery and endurance.

• Example Workout:

  50 minutes of running or cycling at 65–75% HRmax.

• When you train with low intensity, your heart has more time to fullly expand and contract. This cretes grater resistance for heart as more blood is pushed every beat. This works as a strength workout for your heart and makes your heart larger in size.

• To learn more about Z2, check out my other article where I delve deeper into its meaning and discuss the long-term benefits.

3. Strength Training

• Strength training indirectly improves VO2 max by enhancing neuromuscular efficiency, which reduces the energy cost of movement. For more check out my article about how strength training improves running economy.

• Focus on compound lifts like squats, deadlifts, and presses to build functional strength that complements endurance. These adaptations are very movement specific, so if you are looking to get better at running, you might want to do squats, and if you are focusing on rowing, you should do deadlifts and rows.

Combining Strength and Cardio in One Session

Like any physical quality, VO2 max is specific to the type of exercise you train with. This means that if you want to develop a well-rounded VO2 max, you need to vary your training methods. Traditional endurance exercises like running, cycling, and rowing are excellent ways to build VO2 max, and they’re commonly used for this purpose.

However, to become a more versatile athlete capable of excelling across different activities, you can incorporate exercises that combine traditional endurance training with cyclic movements like kettlebell swings, wall balls, or jump rope. These dynamic movements challenge your cardiovascular system in new ways and help you build a broader, more adaptable base of fitness. This could for example be the case if you are an athlete in sport like MMA or other combat combat sports

By diversifying your VO2 max training, you’ll improve your capacity to handle a wide range of physical tasks, making you a true all-around athlete.

Example Circuit:

4 rounds:

10 kettlebell swings

4x20m run

10 burbees

rest 3 min

This is my general instruction when doing intervals and it works for this one also: start with the intensity you can maintain throughout the workout. After the last round, you should be able to go for one more if your life depended on it. So never go 100%. You save that for competition or situation that really requires it.

Practical Tips to Maximize VO2 Max for Hybrid Athlete

1. Periodize Your Training

Alternate between endurance-focused phases (e.g., Zone 2 and interval work) and strength-focused phases to avoid overtraining.

2. Stay Consistent

Regular aerobic and anaerobic work is key to sustained improvements. Slowly increase the intesity. Just enough to make a difference but just so little that you barely notice it.

3. Optimize Nutrition

Proper fueling, including adequate carbohydrates, supports high-intensity efforts that drive VO2 max gains. Have some 30-40 minutes before the intense workouts and some immediately after.

4. Prioritize Recovery

VO2 max improvements occur during recovery. Ensure sufficient sleep, hydration, and active recovery sessions. Basic stuff but often overlooked. Follow the trends in your night time HR and HRV to see how you are handling the increase in volume and intensity.

With hybrid training, you can take a strategic approach to improving your VO2 max while maintaining strength, resilience, and versatility. Whether you’re chasing a faster 5K, tackling a grueling hike, or just looking to optimize your fitness, VO2 max is a metric worth prioritizing.

Start incorporating these strategies into your hybrid training program, and unlock your full potential.