VO2 Max is the measurement of the maximum rate at which an athlete’s body is able to consume oxygen. In other words, it puts a quantitative number on how hard you can breathe. A high VO2 rate has a direct correlation with distance-running performance. The higher your VO2 max, the faster you can run long distances. Your VO2 max is determined largely by genetics, but it can also be increased by training. The most effective way to increase your VO2 max is to train at max intensity. Try this “30/30 Interval Workout” designed to get you breathing as hard as you can.

30 SECONDS OF RUNNING
(at 90 percent effort, or a pace you could sustain for five minutes)
30 SECONDS OF REST
30 SECONDS OF BURPEES (from standing, drop to push-up position, do push-up, hop your legs close to your hands, leap straight up, repeat)
30 SECONDS OF REST
REPEAT FOR 15 MINUTES