Steady state cardio exercises to maintain V02 max

HIIT is an effective way of increasing your VO2 max and will certainly produce the quickest outcomes.  

However, the best way to increase and maintain an excellent VO2 max is to include all endurance training modalities in your program. 

One such endurance training method is steady-state cardio (SSC). SSC workouts will typically be longer and slower than the other forms of endurance training. It is about maintaining a consistent speed and intensity throughout your workout. 

With SSC, we’re aiming for a moderate intensity workout that hovers around 70% of your max HR, and certainly under 80%. If you don’t have a HR device, think of 4-5/10 on the perceived exertion scale. 

Though this a good workout to do over a run or bike ride, you can also move between pieces of cardio equipment in the gym, as shown in the video. Try not to have any big breaks, and make sure your heart rate stays at a relatively consistent % max. 

When done correctly, these workouts can be performed over an extended period, to build up the fitness of your peripheral structures such as the muscles, their blood supply and capacity to use energy. 

Here are 4 exercises to add to your SSC workout:

• Rower

• Ski erg

• Treadmill

• Skipping