Key takeaways
VO2max responds to hard effort from any large-muscle activity, so cycling, rowing, stairs and the ski erg all work
Use the same recipe as runners: one or two interval sessions a week near 90% of max heart rate plus easy volume
Gains carry over between sports only partly, so test your VO2max in the sport you train
You don't have to run to get fitter. VO2max is set mainly by how much oxygen your heart and blood can deliver (see what limits VO2max), and any activity that uses large muscle groups hard enough will push that system. Bad knees, a heavy frame, or simply hating running are all fine reasons to pick something else.
How to increase VO2max without running: the principle
The recipe is the same whatever you do:
- One or two hard sessions a week at about 90–95% of max heart rate (RPE 8–9 out of 10), for example 4×4 intervals.
- Easy volume on the other days, at a conversational pace (see zone 2 training).
- More muscle, higher ceiling: whole-body activities like rowing or cross-country skiing let you reach higher oxygen uptake than arm-only or small-muscle exercise.
One catch: fitness is partly sport-specific. In their review of triathletes, Millet and colleagues found VO2max values differ between cycling and treadmill running, and that training transfers more from running to cycling than the other way round. Test yourself on the machine you train on.
7 options compared
| Option | Pros | Cons | VO2max session |
|---|---|---|---|
| Cycling (road, indoor, assault bike) | Low impact, easy to control power, long sessions possible | Legs can tire before heart and lungs in beginners; bike VO2max often reads lower | 5 × 4 min at 106–120% of FTP, 3 min easy |
| Rowing | Whole body, low impact, high heart rates | Technique matters; poor form strains the lower back | 4 × 4 min at about 2k pace, 3 min paddle |
| Swimming | No impact, good for joints and heavy athletes | Technique limits effort; heart rate runs lower in water | 8 × 100–200 m hard, 20–30 s rest |
| Stair climber or stairs | Very high heart rate in little time, cheap | Hard on calves at first; boring for long | 6 × 2 min hard, 2 min easy |
| Incline walking | Easy to start, joint-friendly, treadmill-friendly | Needs steep grades (10–15%) to reach high heart rates | 5 × 3 min steep and fast, 3 min flat |
| Japanese interval walking | Good for beginners and older adults, no gym needed | Lower ceiling for fit people | 5 × 3 min fast + 3 min slow walking |
| Cross-country skiing or ski erg | Whole body, among the highest VO2max values in sport | Skiing needs snow and skill; ski erg less common | 6 × 3 min hard, 2 min easy |
What the studies show
- Stairs: in Allison et al. (2017), sedentary women climbed stairs as hard as they could for 3 × 20 seconds, three times a week. After six weeks, peak oxygen uptake was about 12% higher.
- Japanese interval walking: in Nemoto et al. (2007), middle-aged and older adults alternated 3 minutes of fast and 3 minutes of slow walking, at least five sets on four or more days a week. After five months, peak aerobic capacity rose by about 8–9%, more than with steady walking. More in our guide to Japanese interval walking.
- Cycling: Rønnestad et al. (2015) found that 30/15-second intervals raised VO2max by 8.7% in 10 weeks in trained cyclists, compared with 2.6% for longer intervals.
- Any mode of HIIT: Milanović et al. (2015) pooled controlled trials and found intervals improved VO2max more than continuous training, with the biggest gains in people who started less fit.
How to increase VO2max quickly
"Quickly" means 6–8 weeks, not days. The fastest route is intervals plus good recovery:
- Start with one session a week of 4 × 3 min hard, 3 min easy on your chosen machine.
- After two to three weeks, move to 4 × 4 min, then add a second session if you recover well.
- Keep the other days easy and sleep well (see VO2max and sleep).
If you are starting from a low level, steady exercise alone will also raise VO2max at first. Check your progress with the VO2max calculator.
Increasing VO2max without running for women
Women respond to the same training. A meta-analysis by Diaz-Canestro and Montero (2019) found slightly smaller average VO2max gains in women than in men for the same endurance training dose, but gains were still clear. Rowing, cycling and stairs all suit women well. For how hormones and menopause play in, see VO2max in women.
A sample week without running
| Day | Session |
|---|---|
| Monday | Rest or 30 min easy walk |
| Tuesday | Bike or rower: 4 × 4 min at 90–95% max heart rate, 3 min easy |
| Wednesday | 40 min easy cycling or swimming |
| Thursday | Strength training + 20 min incline walk |
| Friday | Stairs or ski erg: 6 × 2 min hard, 2 min easy |
| Saturday | 60–90 min easy ride, hike or row |
| Sunday | Rest |
Set your intensity zones with the heart rate zone calculator. If you prefer a sport, see VO2max for cycling, rowing, swimming or cross-country skiing. For a full plan, read how to improve VO2max.
Safety: if you have heart disease, high blood pressure, joint problems, or have been inactive, get medical advice before hard intervals, and build up from easy exercise first.
Frequently asked questions
How can I increase my VO2 max without running?
Do one or two interval sessions a week on a bike, rower, ski erg, stair climber or steep incline walk, such as 4 × 4 minutes at 90 to 95% of max heart rate, and fill the rest of the week with easy cardio.
How can I increase my VO2 max quickly?
Intervals are the fastest route. Most people see measurable gains in 6 to 8 weeks with one or two hard sessions a week, provided they also recover well.
Can cycling increase VO2 max?
Yes. Cycling intervals raise VO2max well, and in trained cyclists 30/15 short intervals raised it by about 9% in 10 weeks. Bike values usually read a little lower than treadmill values in non-cyclists.
Can women increase VO2 max without running?
Yes. Women improve VO2max with the same kinds of training as men, on any machine. On average, studies find slightly smaller gains for the same dose, so consistency matters most.
Sources
- Millet GP, Vleck VE, Bentley DJ. Physiological differences between cycling and running: lessons from triathletes. Sports Med, 2009.
- Allison MK, et al. Brief intense stair climbing improves cardiorespiratory fitness. Med Sci Sports Exerc, 2017.
- Nemoto K, et al. Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people. Mayo Clin Proc, 2007.
- Rønnestad BR, et al. Short intervals induce superior training adaptations compared with long intervals in cyclists: an effort-matched approach. Scand J Med Sci Sports, 2015.
- Milanović Z, Sporiš G, Weston M. Effectiveness of high-intensity interval training (HIT) and continuous endurance training for VO2max improvements: a systematic review and meta-analysis of controlled trials. Sports Med, 2015.
- Diaz-Canestro C, Montero D. Sex dimorphism of VO2max trainability: a systematic review and meta-analysis. Sports Med, 2019.