Pilates Fitness Friday: Boosting VO₂ Max : What You Need to Know

Michael King
Sep 26
2 min read

Every step builds endurance, supporting heart health alongside your Pilates practice. — Brisk walking is a simple warm-up to prepare for VO₂ max interval training.

We’ve talked about cardio on Fitness Fridays before. It always sparks interest because Pilates isn’t usually the first thing people think of when it comes to heart health. But as always, this is Pilates’ time in the week. Everything else, cardio, supplements, strength training, sits around it to support the method, not replace it.

Why VO₂ max matters

VO₂ max is a measure of how well your body uses oxygen during hard effort. The higher it is, the more efficiently your heart, lungs, and muscles work together. It’s linked to stamina, daily energy, and long-term health.

A once-a-week VO₂ max workout

This is a simple session you or your clients can add without disrupting Pilates training:

Warm-up (10 minutes)

5 minutes easy movement, like jogging, cycling, or brisk walking
5 minutes dynamic prep (leg swings, high knees, butt kicks)

Intervals (4 rounds)

4 minutes hard effort at 80–100% intensity
4 minutes active recovery at a gentle pace

Cool down (5–10 minutes)

Walk or cycle slowly
Gentle stretches

Total: about 40 minutes. Once a week is enough.

Where Pilates fits

Pilates remains the foundation. It builds strength, alignment, and control. VO₂ max training adds a cardiovascular edge. Together, they give clients the balance they’re looking for.

The key is programming. Slot this workout in on a lighter Pilates day, and clients will feel the benefit without burning out.

Talking points for your clients

Keep it clear: “This helps your body use oxygen better.”
Emphasise balance: it’s one piece of the puzzle, not the whole picture.
Adapt as needed: some clients might prefer running, others cycling or rowing.

References

mindbodygreen. The VO₂ max workout that builds endurance in one weekly session. Published 2025. Available at: mindbodygreen.com
Wisloff U, et al. Superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients. Circulation. 2007;115(24):3086-94.
American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 11th Edition.