Improving VO2 Max for the beep test.

[Zip]

Ive got a Beep test coming up soon and would like to get past Level 10.
Is there a good way of training to improve your VO2 Max?

Any help on this topic would be great

Ps. The beep test is the Devil.

Pps. the last beep test i did i think i got to level 9 on a cold night with not too much motivation after i had no one to push me after my mate stopped at 6.5

 

[FeFiDoh]

interval training

I often sprint between lamp posts, walk 1, sprint again etc... do it for as long as you can manage.
Also do things like run hard for 1 minute rest 1 minute hard for 1 minute etc..etc..
Throw in some longer distances as well

 

[Makunouchi]

interval training

I often sprint between lamp posts, walk 1, sprint again etc... do it for as long as you can manage.

Yeah I used to do this while training for boxing, it really is an excellent method, and the results come ridiculously quickly if you really put the effort in.

 

[Deleted member 11679]

interval training

I often sprint between lamp posts, walk 1, sprint again etc... do it for as long as you can manage.
Also do things like run hard for 1 minute rest 1 minute hard for 1 minute etc..etc..
Throw in some longer distances as well

Sounds good, you could do something similar on a bike or rowing machine if you wanted to mix the exercises up a bit to.

 

[Begbie]

I done HIIT for two months before attempting the bleep test.

Went from a PB of 10.5 to 12.7. I feel like I mention HIIT too often, but really it is amazing. All I done was 200m at 10k and 300m max effort, over and over again.

Worked a treat.

 

[Zip]

I done HIIT for two months before attempting the bleep test.

Went from a PB of 10.5 to 12.7. I feel like I mention HIIT too often, but really it is amazing. All I done was 200m at 10k and 300m max effort, over and over again.

Worked a treat.

How the hell did you sprint 300m ar max effort

Im done after a 200m sprint.