{"id":94194,"date":"2025-07-24T07:10:12","date_gmt":"2025-07-24T05:10:12","guid":{"rendered":"https:\/\/runlovers.it\/?p=94194"},"modified":"2025-07-23T19:42:47","modified_gmt":"2025-07-23T17:42:47","slug":"the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/","title":{"rendered":"The Ingebrigtsen Method to Boost Your VO\u2082max (Even If You&#8217;re Not an Olympic Champion)"},"content":{"rendered":"<p>There\u2019s something both poetic and cruel about numbers.<br \/>\nTake VO\u2082max, for example: a value expressed in ml\/kg\/min that defines how much oxygen your body can use when you&#8217;re pushing yourself to the limit. It doesn\u2019t tell your whole story, but it reveals a lot about how long you can endure pressure. It\u2019s your <em>aerobic engine displacement<\/em>, and if you want to run faster, sooner or later you\u2019ll have to face it.<\/p>\n<p>Jakob Ingebrigtsen faced it long ago\u2014and turned it into a method. A method that\u2019s become a benchmark, not just for its results but for its scientific backbone. And even if you\u2019re not chasing Olympic gold, there\u2019s a lot to learn from it. With a level head, no idol worship, and\u2014most importantly\u2014no copy-paste training.<\/p>\n<h2 id=\"what-it-means-to-improve-your-vo%e2%82%82max\">What It Means to Improve Your VO\u2082max<\/h2>\n<p>VO\u2082max (the maximum volume of oxygen consumed per kilogram per minute) is a key metric for assessing aerobic capacity. The higher it is, the more oxygen your body can use when things get tough. It\u2019s especially relevant for runners from 5K to half marathon distances, and it&#8217;s a direct indicator of your <strong>cardiovascular efficiency<\/strong> and <strong>muscle function<\/strong>.<\/p>\n<p>From a physiological standpoint, increasing VO\u2082max involves improving:<\/p>\n<ul>\n<li>stroke volume (more blood with each heartbeat),<\/li>\n<li>muscle capillarization,<\/li>\n<li>mitochondrial density (your cellular energy engines),<\/li>\n<li>your body\u2019s ability to transport and use oxygen.<\/li>\n<\/ul>\n<p>But this doesn\u2019t just \u201chappen.\u201d You need the right stimulus. And consistency.<\/p>\n<h2 id=\"the-ingebrigtsen-method-intervals-lactate-and-precision\">The Ingebrigtsen Method: Intervals, Lactate, and Precision<\/h2>\n<p>Jakob Ingebrigtsen popularized a training approach that blends scientific precision with Nordic pragmatism: high volume, high intensity\u2014but always <strong>under control<\/strong>. And by \u201ccontrol,\u201d we don\u2019t just mean heart rate monitors. We&#8217;re talking about <strong>blood lactate testing<\/strong> during every session. Yes\u2014he runs, then pricks his earlobe (or finger) between intervals to measure lactate levels. Meanwhile, the rest of us are just trying to catch our breath and stay upright.<\/p>\n<p>One of his most iconic workouts? <strong>25 x 400m with 30\u201d rest<\/strong>. Not a joke\u2014it requires sky-high VO\u2082max and the ability to sustain repeated efforts right at the lactate threshold. Classic <strong>\u201cdon\u2019t try this at home\u201d<\/strong> stuff\u2014unless your home is a Norwegian Olympic training center staffed with doctors and physiologists.<\/p>\n<p>What can we take from it? The principle: use structured intervals to push your body close to its oxygen use limit, hold it there long enough, with short but manageable recovery.<\/p>\n<h2 id=\"how-to-apply-it-if-youre-not-him\">How to Apply It If You\u2019re Not \u201cHim\u201d<\/h2>\n<p>The foundation of VO\u2082max training is: <strong>sufficient intensity + total duration of the effort + well-managed recovery<\/strong>. In practice, you want to spend 15\u201325 minutes total at an intensity close to your 3K\u20135K race pace. Not all at once\u2014it\u2019s fine to break it into 2\u20134 minute intervals with short, ideally active recoveries.<\/p>\n<p>To avoid burnout\u2014especially if you run 4\u20135 times a week\u2014it\u2019s crucial <strong>not to stack hard days back-to-back<\/strong>. That\u2019s why the plan below spaces out high-intensity sessions.<\/p>\n<h2 id=\"weekly-training-plan-to-improve-vo%e2%82%82max-intermediate-level\">Weekly Training Plan to Improve VO\u2082max (Intermediate Level)<\/h2>\n<p>**Goal**: 1\u20132 VO\u2082max-focused workouts per week, 15\u201325 total minutes at target intensity, balancing stress and recovery.<\/p>\n<table>\n<colgroup>\n<col \/>\n<col \/>\n<col \/> <\/colgroup>\n<thead>\n<tr>\n<th>Day<\/th>\n<th>Workout<\/th>\n<th>Notes<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Monday<\/td>\n<td>Easy run 45\u2019<\/td>\n<td>Active recovery<\/td>\n<\/tr>\n<tr>\n<td>Tuesday<\/td>\n<td><strong>VO\u2082max intervals<\/strong>: 5 x 3\u2019 @ 3K\u20135K pace + 2\u2019 jogging<\/td>\n<td>High intensity, active recovery<\/td>\n<\/tr>\n<tr>\n<td>Wednesday<\/td>\n<td>Rest or cross training<\/td>\n<td>Yoga, mobility, cycling<\/td>\n<\/tr>\n<tr>\n<td>Thursday<\/td>\n<td>Progressive run 40\u2019 (last 10\u2019 at threshold pace)<\/td>\n<td>Light lactate stimulus<\/td>\n<\/tr>\n<tr>\n<td>Friday<\/td>\n<td>Rest<\/td>\n<td>Prepping for Saturday<\/td>\n<\/tr>\n<tr>\n<td><strong>Saturday<\/strong><\/td>\n<td><strong>Threshold + VO\u2082max combo<\/strong>: 4 x 5\u2019 @ threshold + 3 x 1\u2019 @ 3K pace<\/td>\n<td>From threshold to VO\u2082max<\/td>\n<\/tr>\n<tr>\n<td><strong>Sunday<\/strong><\/td>\n<td>Long easy run 60\u201375\u2019<\/td>\n<td>Flush out fatigue, build aerobic base<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Saturday combines threshold and VO\u2082max efforts but keeps total volume manageable so it won\u2019t ruin your long run. If you&#8217;re still carrying fatigue, swap Thursday and Saturday or reduce the 1-minute intervals to just two.<\/p>\n<h2 id=\"how-long-does-it-take-to-see-progress\">How Long Does It Take to See Progress?<\/h2>\n<p>Studies show that with a structured plan, VO\u2082max can increase by 5\u201310% in just 6\u20138 weeks. But the lasting improvements\u2014the ones that stick\u2014come after months of work. VO\u2082max grows with your endurance age: the accumulated effect of smart, sustained training. Translation: patience is your best friend.<\/p>\n<h2 id=\"final-thoughts-no-myth-just-method\">Final Thoughts (No Myth, Just Method)<\/h2>\n<p>Ingebrigtsen-style VO\u2082max training isn\u2019t magic or masochism. It\u2019s just precision: targeted intensity, smart recovery, body awareness. It\u2019s a good reminder for all of us: you don\u2019t have to wreck yourself to get better. You just have to know what you\u2019re doing, why you\u2019re doing it, and when to do it.<\/p>\n<p>Train with intelligence, and your VO\u2082max will rise. Not to Jakob\u2019s level, maybe\u2014but enough to feel lighter, more efficient, stronger. And that\u2019s really the goal: becoming the best version of yourself. With a little more breath to spare.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jakob Ingebrigtsen\u2019s VO\u2082max method explained for everyday runners: training principles, weekly plan, and how to apply it without being an elite athlete.<\/p>\n","protected":false},"author":3,"featured_media":94191,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[15146],"tags":[],"powerkit_post_featured":[],"class_list":["post-94194","post","type-post","status-publish","format-standard","has-post-thumbnail","category-training-programs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.7 (Yoast SEO v27.7) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The Ingebrigtsen Method to Boost Your VO\u2082max<\/title>\n<meta name=\"description\" content=\"Jakob Ingebrigtsen\u2019s VO\u2082max method explained for everyday runners: training principles, weekly plan, and how to apply it without being an elite athlete.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Ingebrigtsen Method to Boost Your VO\u2082max (Even If You&#039;re Not an Olympic Champion)\" \/>\n<meta property=\"og:description\" content=\"Jakob Ingebrigtsen\u2019s VO\u2082max method explained for everyday runners: training principles, weekly plan, and how to apply it without being an elite athlete.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/sandrosiviero\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-24T05:10:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/migliorare-vo2max.jpg?fit=1800%2C1201&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"1201\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sandro Siviero\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@http:\/\/www.twitter.com\/big_ideas\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sandro Siviero\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\\\/\"},\"author\":{\"name\":\"Sandro Siviero\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\"},\"headline\":\"The Ingebrigtsen Method to Boost Your VO\u2082max (Even If You&#8217;re Not an Olympic Champion)\",\"datePublished\":\"2025-07-24T05:10:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\\\/\"},\"wordCount\":812,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/07\\\/migliorare-vo2max.jpg?fit=1800%2C1201&quality=75&ssl=1\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\\\/#respond\"]}],\"copyrightYear\":\"2025\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\\\/\",\"name\":\"The Ingebrigtsen Method to Boost Your VO\u2082max\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/07\\\/migliorare-vo2max.jpg?fit=1800%2C1201&quality=75&ssl=1\",\"datePublished\":\"2025-07-24T05:10:12+00:00\",\"description\":\"Jakob Ingebrigtsen\u2019s VO\u2082max method explained for everyday runners: training principles, weekly plan, and how to apply it without being an elite athlete.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/07\\\/migliorare-vo2max.jpg?fit=1800%2C1201&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/07\\\/migliorare-vo2max.jpg?fit=1800%2C1201&quality=75&ssl=1\",\"width\":1800,\"height\":1201,\"caption\":\"\u00a9 DepositPhotos.com\\\/Gladkov\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"The Ingebrigtsen Method to Boost Your VO\u2082max (Even If You&#8217;re Not an Olympic Champion)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\",\"name\":\"Sandro Siviero\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"caption\":\"Sandro Siviero\"},\"description\":\"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.\",\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/sandrosiviero\",\"http:\\\/\\\/www.instagram.com\\\/big_ideas\",\"https:\\\/\\\/x.com\\\/http:\\\/\\\/www.twitter.com\\\/big_ideas\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/big\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Ingebrigtsen Method to Boost Your VO\u2082max","description":"Jakob Ingebrigtsen\u2019s VO\u2082max method explained for everyday runners: training principles, weekly plan, and how to apply it without being an elite athlete.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/","og_locale":"en_US","og_type":"article","og_title":"The Ingebrigtsen Method to Boost Your VO\u2082max (Even If You're Not an Olympic Champion)","og_description":"Jakob Ingebrigtsen\u2019s VO\u2082max method explained for everyday runners: training principles, weekly plan, and how to apply it without being an elite athlete.","og_url":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_author":"https:\/\/www.facebook.com\/sandrosiviero","article_published_time":"2025-07-24T05:10:12+00:00","og_image":[{"width":1800,"height":1201,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/migliorare-vo2max.jpg?fit=1800%2C1201&quality=75&ssl=1","type":"image\/jpeg"}],"author":"Sandro Siviero","twitter_card":"summary_large_image","twitter_creator":"@http:\/\/www.twitter.com\/big_ideas","twitter_site":"@runlovers","twitter_misc":{"Written by":"Sandro Siviero","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/"},"author":{"name":"Sandro Siviero","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa"},"headline":"The Ingebrigtsen Method to Boost Your VO\u2082max (Even If You&#8217;re Not an Olympic Champion)","datePublished":"2025-07-24T05:10:12+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/"},"wordCount":812,"commentCount":0,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/migliorare-vo2max.jpg?fit=1800%2C1201&quality=75&ssl=1","articleSection":["Trainings"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/#respond"]}],"copyrightYear":"2025","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/","url":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/","name":"The Ingebrigtsen Method to Boost Your VO\u2082max","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/migliorare-vo2max.jpg?fit=1800%2C1201&quality=75&ssl=1","datePublished":"2025-07-24T05:10:12+00:00","description":"Jakob Ingebrigtsen\u2019s VO\u2082max method explained for everyday runners: training principles, weekly plan, and how to apply it without being an elite athlete.","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/migliorare-vo2max.jpg?fit=1800%2C1201&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/migliorare-vo2max.jpg?fit=1800%2C1201&quality=75&ssl=1","width":1800,"height":1201,"caption":"\u00a9 DepositPhotos.com\/Gladkov"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2025\/the-ingebrigtsen-method-to-boost-your-vo%e2%82%82max-even-if-youre-not-an-olympic-champion\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/"},{"@type":"ListItem","position":2,"name":"The Ingebrigtsen Method to Boost Your VO\u2082max (Even If You&#8217;re Not an Olympic Champion)"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa","name":"Sandro Siviero","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","caption":"Sandro Siviero"},"description":"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.","sameAs":["https:\/\/www.facebook.com\/sandrosiviero","http:\/\/www.instagram.com\/big_ideas","https:\/\/x.com\/http:\/\/www.twitter.com\/big_ideas"],"url":"https:\/\/runlovers.it\/en\/author\/big\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/migliorare-vo2max.jpg?fit=1800%2C1201&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/94194","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=94194"}],"version-history":[{"count":2,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/94194\/revisions"}],"predecessor-version":[{"id":94196,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/94194\/revisions\/94196"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/94191"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=94194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=94194"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=94194"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/powerkit_post_featured?post=94194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}