How to increase your vo2 max in 12 weeks

Aspire Athletic Club 

12-Week Cardio Progression Program 

Gordy Adams- Fitness Director

Heart Rate Zone Guide
Zone 2 – Aerobic Base	Steady, conversational pace. Builds aerobic endurance, improves fat metabolism, and supports recovery. (~60–70% max HR)
Zone 4–5 – High Intensity	Hard to very hard effort. Improves VO2 max, cardiovascular capacity, and conditioning. (~80–95% max HR)

Phase 1 (Weeks 1–6)
Week 1:	Day 1	Walk 20 min	Zone 2
	Day 2	Walk 20 min	Zone 2
Week 2:	Day 1	Walk 20 min	Zone 2
	Day 2	Walk 20 min	Zone 2
Week 3:	Day 1	Walk 25 min	Zone 2
	Day 2	Walk 25 min	Zone 2
Week 4:	Day 1	Walk 25 min	Zone 2
	Day 2	Walk 25 min	Zone 2
Week 5:	Day 1	Walk 30 min	Zone 2
	Day 2	Walk 30 min	Zone 2
Week 6:	Day 1	Walk 30 min	Zone 2
	Day 2	Walk 30 min	Zone 2

Phase 2 (Weeks 7–12)
Week 7:	Day 1	Walk 30 min	Zone 2
	Day 2	3x (3 min on / 3 min off)	Zone 4–5
Week 8:	Day 1	Walk 30 min	Zone 2
	Day 2	3x (3 min on / 3 min off)	Zone 4–5
Week 9:	Day 1	Walk 35 min	Zone 2
	Day 2	3x (4 min on / 4 min off)	Zone 4–5
Week 10:	Day 1	Walk 35 min	Zone 2
	Day 2	3x (4 min on / 4 min off)	Zone 4–5
Week 11:	Day 1	Walk 40min	Zone 2
	Day 2	4x (4 min on / 4 min off)	Zone 4–5
Week 12:	Day 1	Walk 40 min	Zone 2
	Day 2	4x (4 min on / 4 min off)	Zone 4–5