Performance Coach Shares 4 Low-Impact Ways to Improve VO2 Max Without Running
The conversation around VO2 max is more prominent than ever, with men of all ages trying to hack their way to a higher number. In simple terms, VO2 max reflects the maximum amount of oxygen your body can take in and use during intense exercise. It's widely recognized as a key measure of cardiorespiratory fitness, and arguably one of the most important predictors of longevity.
Improving your VO2 max requires intentional effort, and for many people, the default assumption is that running is the only way to do it. Of course, running is effective, but it's not the only option. A wide range of training modalities can be used to meaningfully improve your numbers.
"Low-impact modalities are often underutilized, but are extremely effective for driving VO2 max adaptations with less orthopedic stress," says Mark Kovacs, PhD, FACSM, CSCS. "The key is selecting modalities that allow you to reach high cardiac output without local muscular fatigue becoming the limiting factor."
For most men over 40, the sweet spot is typically one to two VO2 max–boosting sessions a week, whether in the form of interval training or Tabata-style work. Try incorporating a couple of weekly sessions using the modalities below.
How to Improve VO2 Max Without Running
Not everyone loves running. The good news is you can still challenge your cardiovascular system and improve VO2 max without it. From a performance and longevity perspective, these will allow you to accumulate high-quality aerobic work on a consistent basis while minimizing cumulative joint stress.
Cycling and Air Bikes
Cycling and air bikes allow you to precisely control intensity without stressing the joints. Cycling lets you adjust resistance and cadence for interval work, while air bikes ramp resistance based on effort.
Rowing or Ski Erg
Training with either erg creates a high systemic demand by engaging both the upper and lower body simultaneously. Because both are non-weight-bearing, they reduce joint stress while still delivering a strong cardiovascular stimulus.
Swimming
When was the last time you took to the pool for some laps? Water supports body weight, eliminating impact while adding natural resistance that increases cardiovascular demand.
Incline Treadmill Walking or Hiking
Increasing incline shifts the workload toward the cardiovascular system and posterior chain without the impact of running. This makes it easier to sustain tough efforts and improve endurance while keeping the work relatively low-impact.
This story was originally published by Men's Journal on May 4, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published May 4, 2026 at 1:43 PM.