Improve VO2 Max Without Losing Muscle | Expert Q+A with Asger Jørgensen

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Why VO2 Max and Strength Matter for Longevity

If you've been following Longevity 100, you know we emphasize the importance of both strength and cardiovascular fitness for longevity. Research shows that these two factors are among the biggest predictors of long-term health and vitality.

But there's a challenge: Can you build VO2 Max without sacrificing muscle? Many people struggle to balance strength and endurance, fearing that too much cardio will compromise muscle gains.

To solve this, we hosted a Q+A session with Asger Jørgensen, a specialist in helping weightlifters improve their aerobic fitness without losing muscle. Here's what we learned.

Meet Asger Jørgensen

Asger helps lifters integrate easy and efficient cardio into their routines to achieve a VO2 Max of 50+ without negatively impacting their strength training.

Follow Asger on X: @AsgerSR

Join his Free Skool Community: Swift Running

Can You Build VO2 Max Without Losing Muscle?

According to Asger, you need both strength and endurance for optimal longevity—but the key is how you balance them.

🛑 The mistake most people make?

Trying to train both at the same time, all the time. This leads to plateaus in both areas because your body struggles to adapt to competing demands.

✅ The solution?

Periodization. Instead of training both equally every week, you cycle between muscle-building and VO2 Max-focused phases.

How to Structure Training for Longevity

1️⃣ Strength Phase (8 weeks)

Focus: Build muscle & strength

Cardio: Maintain aerobic fitness with 1-2 sessions/week

Strength Training: 4-5x per week

2️⃣ VO2 Max Phase (8 weeks)

Focus: Improve endurance & cardiovascular health

Strength: Maintain muscle with 1-2 sessions/week

Cardio: 4-5x per week (mixing steady-state and HIIT)

Why this works:

Maintaining is much easier than progressing.

You can make faster gains by focusing on one adaptation at a time.

Avoids interference effects where cardio hampers muscle growth.

How to Improve VO2 Max Efficiently

What’s the Best Workout for VO2 Max?

💡 Asger’s key insight:

"There is no magic protocol. The best VO2 Max improvement comes from a mix of training intensities."

🚀 To optimize VO2 Max, incorporate:

Low-Intensity Steady-State (LISS) – Builds endurance base.

High-Intensity Interval Training (HIIT) – Maximizes oxygen uptake.

Threshold Work – Improves lactate clearance.

VO2 Max Test Protocols – Best for direct improvement but too fatiguing to do often.

👉 Check out Asger’s 16 Running Protocols for structured weekly training.

How to Run Efficiently to Reduce Fatigue

One major problem lifters face when adding running? Fatigue from poor technique.

Asger’s Running Form Fixes:

Better running technique = Less fatigue = Less interference with lifting.

Avoid common mistakes like overstriding and poor posture.

Record your form & analyze it for corrections.

📹 Follow Asger’s guide on how to film your running technique.

How to Recover Properly When Training Both Strength & Cardio

As you age, recovery becomes more important than ever—especially when combining strength and endurance training.

Asger’s Recovery Checklist:

Sleep: 7-9 hours per night.

Nutrition: High protein intake (1g per lb of bodyweight).

Hydration: 2-3L water daily.

Mobility & Flexibility: Daily movement & stretching.

Active Recovery: Walking, swimming, or light cycling.

What’s the Best Training Split for Longevity?

A common question from the Q+A: Should you split strength & cardio separately or do hybrid training (like CrossFit/Hyrox)?

Asger’s Answer:

Both can work, but hybrid training can limit progress because you’re chasing multiple adaptations at once.

The best approach for longevity is periodization (focusing on one area while maintaining the other).

CrossFit & Hyrox can be useful, but they won’t maximize either strength or endurance.

💡 Longevity training formula:

✅ Strength Phase (8 weeks)

✅ VO2 Max Phase (8 weeks)

✅ Maintain one while progressing the other

🔎 Want to go deeper? Read Ultimate MMA Conditioning by Joel Jamieson—one of Asger’s top recommendations.

How to Get Started

Ready to level up both VO2 Max and muscle strength for longevity? Follow these steps:

1️⃣ Join Asger’s Free Skool Community → Swift Running

2️⃣ Download His Beginner Running Plan → 4-Week Plan

3️⃣ Follow Him on X → @AsgerSR

4️⃣ Check Out His VO2 Max Training Protocols → Google Doc

Join the Longevity 100 community to continue the conversation! → Longevity 100

FAQs

How often should I train for VO2 Max?

Mix 2-3 cardio sessions per week during strength phases, and 4-5 per week during endurance phases.

Will too much cardio make me lose muscle?

Not if you periodize properly and recover well. Keep protein intake high & avoid excessive calorie deficits.

What’s the fastest way to improve VO2 Max?

HIIT and VO2 Max test-style workouts, but mixing multiple intensities gives the best long-term results.

Should I do CrossFit/Hyrox for longevity?

They can be useful but won’t maximize either strength or endurance. A structured periodized approach is better.

Final Thoughts

Improving VO2 Max without losing muscle is possible—you just need the right strategy. Periodization, efficient running technique, and smart recovery are the keys to longevity training.

Join the movement and start optimizing your training for body and mind today! 100% FREE Trial → Longevity 100

How to Improve VO2 Max Without Losing Muscle: Expert Q+A with Asger Jørgensen