{"id":412386,"date":"2026-04-22T21:27:19","date_gmt":"2026-04-22T21:27:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/412386\/"},"modified":"2026-04-22T21:27:19","modified_gmt":"2026-04-22T21:27:19","slug":"the-daily-20-minute-workout-that-boosted-my-vo2-levels","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/412386\/","title":{"rendered":"The Daily 20-Minute Workout That Boosted My VO2 Levels"},"content":{"rendered":"

When it comes to my fitness levels<\/a>, it\u2019s been a bit of a journey in the last 12 months. I was at my absolute fittest I\u2019d ever been in April 2024 and felt amazing for it.<\/p>\n

Just when I was feeling utterly invincible for the first time in my life, I fell two metres from a rock climbing wall onto a locked out, fully extended leg.<\/p>\n

Yup \u2013 it hurt just as much as you\u2019d think. <\/p>\n

One fully snapped ACL, MCL and shattered meniscus later, exercise was off the cards until I could have full reconstructive surgery on my knee in September 2024.<\/p>\n

I was devastated \u2013 following surgery I was non-weight bearing for six weeks and then a gruelling physio plan<\/a> came after that, where I slowly rebuilt all the strength I\u2019d lost.<\/p>\n

Now, a year on, my VO2 max is higher than what it was pre-op. Yesterday I ran my first non-stop 5k in over a year and achieved a personal best, despite everything that\u2019s happened. <\/p>\n

I\u2019ve committed to my physio plan as hard as I can (and had the physio of dreams taking care of me) and sure enough, the improvements in my strength keep on coming.<\/p>\n

But the key to this sudden uptick in my VO2 levels and cardio fitness? A certain 20-minute exercise I\u2019ve been going hard on for the last two months.<\/p>\n

First off, what is VO2?<\/p>\n

\"My<\/p>\n

Dayna McAlpine\/HuffPost UK\/Getty<\/p>\n

My VO2 has gone from average to ‘high’ according to my Apple Health<\/p>\n

Your VO2 max refers to<\/a> how much oxygen your body uses while exercising (the V part is for \u2018volume\u2019, while the O2 bit stands for \u2018oxygen\u2019).<\/p>\n

When you absorb more oxygen, your red blood cells get more of the gas, meaning they can bring it to more of your cells.<\/p>\n

Your cells need oxygen to create adenosine triphosphate (ATP), which gives your muscles more energy.<\/p>\n

VO2 max is often used as a shorthand<\/a> to gauge someone\u2019s fitness levels, as the bigger it is, the more you\u2019re able to push yourself. It has also been linked to longevity<\/a>.<\/p>\n

Why does VO2 matter?<\/p>\n

When your VO2 maximum is greater:<\/p>\n

Your muscles get more oxygenYou don\u2019t feel exhausted as quicklyYou recover faster between sessions.<\/p>\n

The 20-minute exercise that boosted my VO2<\/p>\n

For the last two months I\u2019ve been regularly spinning for at least 20 minutes throughout the week.<\/p>\n

Fortunately I\u2019ve been trying out a Peloton Bike Plus<\/a>, so I\u2019ve been fitting in an interval-packed class whenever I can from the comfort of my spare room \u2013 after all, if I can spend 20 minutes scrolling Instagram, I have no excuse for not getting my ass on the bike and banging out a Britney Spears-themed ride for the same amount of time.<\/p>\n

The result of those 20 minutes on my Peloton not feeling like a chore? If I have the time, I\u2019ll more often than not do a second class. Enjoying exercise?! What a concept.<\/p>\n

In just eight weeks my VO2 level has gone from \u2018average\u2019 to \u2018high\u2019 according to my Apple Health data \u2013 and there\u2019s serious scientific proof that these 20 minutes on my Peloton will be the reason behind my suddenly skyrocketing VO2 level.<\/p>\n

As Rowan Clift, training and nutrition specialist at AI-based fitness and lifestyle coaching app Freeletics<\/a>, explained to HuffPost UK: \u201cSpinning is a high-intensity cardiovascular workout that places a strong demand on the heart, lungs, and muscles. When performed at moderate to high intensity, it stimulates the body to adapt in ways that enhance aerobic capacity.\u201d<\/p>\n

As Clift pointed out, research published in the Journal of Sports Science & Medicine (2015)<\/a> has shown that high-intensity interval training (HIIT) on a stationary bike can significantly improve VO2 max in just a few weeks, even when sessions last only 20 minutes.<\/p>\n

Because spin classes typically include bursts of high-energy exercise punctuated by slower moments, instructor-led classes usually fit the bill <\/a>(fortunately you can access Peloton\u2019s seemingly endless library of classes<\/a> by signing up to their app and then use them on any stationary bike you have access to).<\/p>\n

And there\u2019s no need to commit to an hour long class every time \u2013 a different study published in Medicine & Science (2012)<\/a> found that short bursts of intense cycling were as effective, if not more so, than traditional longer endurance sessions when it came to improving VO2 max. <\/p>\n

\u201cThis means that when done correctly, that 20-minute spin session, especially one built around intervals of effort and recovery can deliver the same fitness benefits as much longer rides,\u201d Rowan explains.<\/p>\n

Looks like I\u2019ll be keeping my 20 minute spin classes pencilled in for the foreseeable future… now to get that 10k run in the bag.<\/p>\n","protected":false},"excerpt":{"rendered":"When it comes to my fitness levels, it\u2019s been a bit of a journey in the last 12…\n","protected":false},"author":2,"featured_media":412387,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[1348,499,103,61,60,180958,66603],"class_list":{"0":"post-412386","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-exercise","9":"tag-fitness","10":"tag-health","11":"tag-ie","12":"tag-ireland","13":"tag-spinning","14":"tag-vo2"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/412386","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=412386"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/412386\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/412387"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=412386"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=412386"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=412386"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}