For example, if you can race a 5K at 7:00 minutes per mile, you should run your max VO2 workouts at 6:40-6:50. You can run for distance (800 meters) or time (3 to 5 minutes).

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Aerobic exercise improves the cardiovascular system by strengthening the heart and potentially increasing the maximal amount of oxygen the body can utilize (a.k.a. your VO2 max), says Bell.

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