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A Weekly Plan to Improve VO2max and Cardiovascular Health

A Weekly Plan to Improve VO2max and Cardiovascular Health

We talk about supplements and nutrition a lot here, but if you want to have the biggest impact on your health, even bedroom performance, it may simply be a matter of improving your VO2max and cardiovascular health. 

In this article I'll walk you through a simple weekly plan to increase circulation, boost energy levels, improve sexual function, and add years to your life. First, we'll talk about the Norwegian VO2max model - just 4 minutes of hard effort followed by 3 minutes of rest, repeated 4 times per week. That along with 2-3 hours of steady cardio training will have you well on your way. And don't forget strength training and more walking, which offer additional cardiovascular benefits.

I'll also share some of my favorite supplements that can give your heart health an extra edge. 

Improving your VO2max can - and likely will - dramatically improve the most important areas of your life in terms of quality and duration. You want the blood flowing to all the right places, including down there, but also, obviously, throughout your body, transporting hormones and nutrients so you can have optimal energy and vitality, for longer.

This is important. It's something I'm taking much more seriously. As we age, we should move more, not less. I know it's a struggle, but we have to, and not just so we can live a better life, but so we can be around for those we depend on us and care about us. 

What Is VO2max and Why Is It Important?

VO2max refers to your maximum oxygen consumption during exercise and is a measure of your cardiovascular fitness. The higher your VO2max, the more oxygen your body can consume and deliver to your muscles during intense activity. This means you can exercise longer and harder without fatiguing. Some key benefits of improving your VO2max include:

Increased Energy and Endurance

With a higher VO2max, your heart and lungs become more efficient at getting oxygenated blood to your muscles. This means you have more energy for everyday activities and can push through challenging workouts. You'll find yourself less winded going up the stairs or running to catch the bus.

Improved Heart Health

A strong VO2max is associated with a lower risk of cardiovascular disease. When your heart is forced to pump more oxygen, it becomes stronger. This can help lower blood pressure and resting heart rate, two important markers of heart health.

Better Sexual Function

Improving your VO2max leads to better circulation throughout your body, including to your sexual organs. This can enhance arousal, make orgasms more intense, and reduce issues like erectile dysfunction in men.

A weekly plan focusing on interval and strength training, walking, and the right supplements can boost your VO2max and transform your health and vitality. Start today and feel the benefits for life.

The Norwegian VO2max Model for Cardiovascular Health

Want to boost your heart health and improve your endurance? The Norwegian VO2max model is a proven way to strengthen your cardiovascular system. Once a week (or more), do 4 minutes of intense exercise followed by 3 minutes of recovery, and repeat for 4 cycles. This type of interval training challenges your heart and lungs, increasing your VO2max - the maximum amount of oxygen your body can use during exercise.

Key points on this format of training:

a) Choose the fastest pace you can maintain for 4 minutes straight. This isn't an all-out sprint, but by the end of the 4 minute intense phase, you want to be completely gassed out.

b) Recovery period, try and get your heart rate as low as possible as fast as possible, this likely means a walking pace.

Exercises aren't limited to running. The airbike is a good option, as is a road or mountain bike. I prefer doing this outside, but whatever you have access to, use it in this format of training.

A higher VO2max means your heart can pump more oxygen-rich blood with each beat. The benefits are life-changing. You'll have more energy, better stamina, and even improved sexual function thanks to better circulation. Interval training may also add years to your life. Some studies show each 1-point increase in VO2max could extend your life expectancy up to 2 months.

Additional Cardio Exercises to Improve VO2max

Although the Norwegian model seems to have the biggest benefit on VO2max, hours still count, and overall movement is important. To really boost your VO2max and heart health, add in some additional cardio each week outside of the Norwegian model. Aim for at least 3 hours total of exercise like:

High Intensity Interval Training

HIIT involves short periods of intense exercise followed by recovery periods. For example, try sprint intervals where you walk for 1 minute, then sprint for 30 seconds. Repeat this 10-15 times. HIIT helps increase your VO2max and metabolism.


If you can run, add in a 30-60 minute run 2-3 times a week. Run at a moderate pace for the majority of the run, with short 1-2 minute bursts of speed. Running provides an intense cardio workout that torches calories and strengthens your heart.


Swimming is a great full-body workout that provides an intense cardio challenge without the impact on your joints. Try swimming freestyle or backstroke at a vigorous pace for 30-60 minutes. The water provides natural resistance, which helps increase your endurance and VO2max.

Using an Exercise Machine

If weather is an issue, cardio machines like elliptical trainers, stair steppers, and stationary bikes provide an indoor option to boost your heart health. Aim for 30-60 minutes of continuous exercise at a moderate intensity, with short 1-2 minute high intensity intervals added in.

Strength Training and Walking for Cardiovascular Health

Add Strength Training

In addition to intense cardio, strength or resistance training with weights at least thrice a week has been shown to improve cardiovascular health. As your muscles get stronger, your heart has to pump harder to supply them with oxygenated blood. This makes your heart stronger over time. Aim for 3-5 weight sessions focusing on all major muscle groups. Start light and build up the weight and intensity over the weeks.

If you're looking for what workouts to do, focus on strength training with varying intensity weekly. We have all of the workouts you'll need for free in our TRIBE here.

With strength training, let's call a spade a spade, you don't want to look or perform like a runner. You want, and need to be, strong. Not just to enjoy life, but to serve your purpose, as a man, to protect those under your care.

Walk More

If running or biking isn’t your thing, walking is an easy way to improve your cardiovascular health. Try to walk for at least 30-60 minutes a day at a brisk pace. This could be walking on your lunch break, walking the dog, or going for an after-dinner stroll with your partner. Studies show walking at a moderate intensity can lower your risk of heart disease and may even help you live longer.

Life is also stressful, especially as a man. Walking outside is one of the best ways to get some exercise and reduce stress, which can have cascading effects on your overall health, not just cardiovascular health, but your hormones, quality of life, and quality of your thoughts.

If you don't walk much, get a dog. Problem solved :).

Supplements to Support Cardiovascular Health and VO2max

Supplements support the above. The foundation of improving your cardiovascular health will be cardio and weight training - ie, hard work, which is how most good things happen. Supplements, however, if fully dosed, can help.

Beetroot Powder

Beetroot is high in nitrates, which your body converts to nitric oxide. Nitric oxide relaxes and dilates your blood vessels, improving blood flow and oxygen delivery. Studies show beetroot powder can lower blood pressure and improve exercise performance. Aim for 1 gram per day.

We have a full, organic dose of Beet Root in Man Greens.


Cacao contains compounds called flavonols that are great for your heart and blood vessels. Flavonols improve circulation, lower blood pressure, and may help prevent blood clots.

We have a full dose of cacao polyphenols that support cardiovascular health as well as cognitive function in Man MOJO.


CoQ10 is an antioxidant that's important for cell health and energy production. It may help lower high blood pressure and improve heart function in people with heart failure or heart disease. 

We have a fully effective dose in our supplement DRIVE.


Citrulline is one of the most effective supplements at increasing nitric oxide in the body. The problem is, most supplements don't include a fully effective dose (8g/day).

We have a fully effective dose in our supplement DRIVE.


Simply put, this stuff is important. I want you to not only live longer, but better, and any information or planning that I can provide to help you do so, I'll supply. But, this may be the most important stuff you add to your routine. 

Start with the Norwegian model, add more hours per week of cardio, stick to your weight training, and supplement where you deem important. 

This is simply how we ought to be living and how active we ought to be. We've included the baseline levels in the above article, if you want to build on it, please do. But, please start. Implement what we've covered here.

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