Book recommendation: ‘Boost Your VO₂max’ by Billy Sperlich

Tips for beginners

VO₂max describes how much oxygen the body can take in and utilise during maximum exertion. It is an important measure for assessing endurance capacity. In his guide “Boost your VO₂max” Prof. Dr Billy Sperlich explains how to determine an individual’s fitness level and which training methods can be used to improve it.

Among other things, the book explains high-intensity interval training (HIIT) and Zone 2 training. Sperlich presents the basics in an easy-to-understand way. This makes the guide particularly interesting for road cyclists who have little previous experience of structured training and would like to supplement their regular rides with targeted workouts.

Training plans by Billy Sperlich

The focus is on 12-week plans for running, cycling and swimming, as well as for combined endurance programmes. These are categorised by fitness level and can be tailored to individual needs. The programme also includes strength training sessions and advice on nutrition, recovery and training management.

A pre-set plan is no substitute for personalised coaching. However, this guide can help you understand training principles and incorporate new training stimuli into your daily routine in a meaningful way.

Book details and author

“Boost your VO₂max”, Billy Sperlich, Stiftung Warentest, 20 euros >> available here.

Prof. Dr Billy Sperlich is a professor at the Institute of Sports Science at the University of Würzburg and heads the Institute for Integrative & Experimental Exercise Science & Training. Among other things, his research focuses on how different training methods influence endurance performance. He is particularly interested in VO₂max and HIIT training. Prior to this, he was an active track and field athlete and triathlete for many years. Book recommendation: ‘Boost Your VO₂max’ by Billy Sperlich