Aerobic capacity can be improved quickly?

How fast can aerobic capacity be improved?

Aerobic capacity is the maximal rate of oxygen consumption (VO2max). It reflects an individual’s maximal rate of aerobic energy production and is commonly used to reflect general fitness status and especially success in endurance sports.

It is well-established that endurance training can improve VO2max. But how fast and how much gains can be made?

This study investigated the rate and magnitude of the increase in VO₂max whilst performing strenuous endurance exercise training. Subjects performed a 10-week training program consisting of cycling (3 days/week) and running (3 days/week). Individual work rates were adjusted weekly to the increasing maximum work capacity of the subjects.

The average VO₂max increased linearly over the entire 10-week training period, with no tendency to level off. On average, subjects improved their VO₂max by 44%.

Study:
Hickson et al. Linear increase in aerobic power induced by a strenuous program of endurance exercise. J Appl Physiol, 1977

Go to the next infographic in the endurance exercise series:
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