My VO2 Max after 14 weeks of training?
9
200Ṁ302
Oct 31
57.3 mL/kg/min
expected
1.1%
Below 50
1.2%
50 - 52.4
3%
52.5 - 54.9
47%
55 - 57.4
45%
57.5 - 59.9
1.5%
60 - 62.4
1.3%
62.5 - 65

Some stats on me:

  • My VO2 max measured at 52,6 mL/kg/min on the 23rd of June 2025.

  • I will be training for about 14 weeks, my next test is planned for the 5th of October. This followup test decides the outcome of this market.

  • I am doing 2 hours of zone 2 training, and one 4x4 interval training session per week, all done on an elliptical machine

  • I have been following this protocol for the past 4 weeks without exception, starting from the 30th of June.

  • I weighed about 93kg at the time of the test, now down to around 90kg, but I dont expect further weight loss.

  • My Whoop has estimated a rise in VO2 max from 52 to 54 over the past four weeks.

  • I am 23 and have been going to the gym for 5+ years, but I have not really done any targeted cardio vascular training for long periods of time. According to Whoop statistics, in the year prior to my test, I averaged some sort of logged cardiovascular activity about once every two weeks.

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We are still grinding away

Another week done as planned, have only missed one 4x4 workout so far (last week).

Whoop now estimates 55!

Whoop still says 54

On track with the training program, 6/6 weeks with two Zone 2 hours and a 4×4 workout.

Weekly update, still on 54 according to Whoop

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