How to Increase VO2 Max for Surfing: The Science Behind Better Paddle Fitness and Longer Sessions

If you’ve ever paddled back out after a wave and felt completely cooked…

Or watched a set approach and realised you simply didn’t have enough left in the tank to get into position…

Then this video might be the biggest surfing performance upgrade you’re not paying attention to.

Because most surfers think paddle endurance is about stronger shoulders.

It’s not.

Or at least it’s not only that.

The real limiter for a lot of surfers is their aerobic engine.

More specifically, their VO2 max.

And if you can improve it, you’ll paddle longer, recover faster, catch more waves, and still have energy left at the end of a session.

Today I’m going to explain exactly what VO2 max training is, why it matters so much for surfing, and most importantly, the simplest ways to improve it.

INCREASE YOUR VO2 MAX FOR SURFING FITNESS

Now before you switch off because this sounds like exercise science…

Stick with me.

Because this isn’t about becoming a triathlete.

This is about improving something that directly impacts your surfing fitness every single time you paddle out.

And by the end of this video, I’ll give you a simple weekly plan that you can start using immediately.

WHAT IS VO2 MAX?

So what actually is VO2 max?

In simple terms, it’s the maximum amount of oxygen your body can use during exercise.

Most people think fitness is about how strong your muscles are. But your engine matters more. VO2 max is simply a measure of how much oxygen your body can use when you’re working hard. Think of it like the size of your fuel tank and engine combined.

The bigger your VO2 max, the more energy you can produce and the longer you can go before running out of gas.

Imagine two identical cars with different engines. One burns through fuel quickly and struggles on hills, while the other has plenty in reserve and keeps pulling effortlessly.

Your VO2 max works the same way. Whether you’re surfing, running, or chasing your kids around the beach, a higher VO2 max means you recover faster, fatigue later, and have more left in the tank when it matters most.

Here’s the interesting part.

Research suggests that surfers looking to perform above average should be aiming for a VO2 max somewhere around 45 to 55 millilitres per kilogram per minute.

Most recreational surfers aren’t even close.

And many don’t know what their VO2 max is, let alone how to increase VO2 max.

WHY IT MATTERS FOR SURFING FITNESS

Now here’s where things get really interesting.

Research looking at surf physiology found that around 90% of your surf session is spent paddling or sitting on your board.

Actually riding waves?

Around 4 to 5 percent.

Think about that for a second.

Most surfers spend all their time thinking about manoeuvres.

But almost all of their session is spent managing fatigue.

The better your aerobic fitness, the less energy paddling costs.

Which means more energy available when you actually need it.

To get into position.

To scratch over a clean-up set.

Or to sprint for a wave that everyone else has missed.

Studies comparing competitive surfers and recreational surfers found that competitive surfers were simply more efficient.

Their aerobic systems were doing more of the work.

They weren’t necessarily trying harder.

They simply had better paddle endurance & surfing fitness.

THE BIG MISTAKE MOST SURFERS MAKE WITH THEIR SURFING FITNESS

This is where most surfers get it wrong.

They assume surfing itself is enough to build elite fitness.

And don’t get me wrong.

Surfing absolutely improves surfing fitness.

But it’s inconsistent.

One day you’re paddling non-stop.

The next day you’re sitting in a crowded lineup waiting for waves.

If your goal is specifically to improve your aerobic engine, structured training away from the ocean is often far more effective.

And the good news is you don’t need hours every day.

You just need to train the right systems to increase VO2 max.

THE FIRST THING YOU SHOULD DO: ZONE 2

The first thing every surfer should add is Zone 2 training to their surfing fitness.

This is steady aerobic exercise performed at a pace where you could comfortably hold a conversation.

Not breathless.

Not suffering.

Just steady.

And yes…

It feels almost too easy.

Which is exactly why most people skip it.

The research is incredibly clear though.

Zone 2 training improves your body’s ability to use oxygen efficiently.

It increases capillary density.

Improves mitochondrial function.

And builds the aerobic foundation that everything else sits on.

For surfers, this could be:

Swimming.

Cycling.

Rowing.

Jogging.

Even a long paddle.

Thirty to sixty minutes.

Two to three times per week.

Nothing heroic.

Just consistent.

THE SECOND THING: HIIT

Once you’ve built some aerobic capacity, the next step is interval training.

Because surfing isn’t a marathon.

It’s repeated bursts of hard effort.

Sprint for a wave.

Recover.

Paddle hard through whitewater.

Recover.

Scratch into position.

Recover.

That’s interval training.

One of the best methods is called the Norwegian 4 x 4 protocol.

Four minutes hard.

Four minutes easy.

Repeat four times.

During the hard efforts, you want to be working at around 85 to 95 percent of your maximum heart rate.

This type of training has consistently been shown to improve VO2 max.

If you’re a surfer, my favourite options are:

A rowing machine.

A SkiErg.

Swimming intervals.

Or paddle intervals if you have access to flat water.

Another simple option is:

30 seconds hard.

90 seconds easy.

Repeated eight times.

Short.

Simple.

Effective.

THE 80/20 RULE FOR SURFING FITNESS

Now here’s probably the most important thing in this video.

Don’t turn every workout into a sufferfest.

The best endurance athletes in the world generally follow an 80/20 split.

About 80 percent of their training is easy.

Only 20 percent is hard.

Most surfers do the opposite.

They smash themselves every session.

Never fully recover.

And then wonder why their fitness plateaus.

Build the engine with easy work.

Then raise the ceiling with hard work.

THE SIMPLE WEEKLY PLAN

If you’re busy and surfing a few times per week already, here’s a simple plan.

Monday:

40-minute Zone 2 swim, bike or run.

Tuesday:

Norwegian 4×4 using The Ugliest Paddle Trainer.

Wednesday:

Rest or Surf

Thursday:

30 to 45 minutes Zone 2 cardio.

Friday:

Norwegian 4×4 using The Ugliest Paddle Trainer.

Weekend:

Surf.

That’s it.

No fancy equipment required.

Just enough work to steadily improve your aerobic capacity.

WHAT THIS ACTUALLY FEELS LIKE IN THE WATER

And here’s the payoff if you have invested in increasing your surfing fitness by working to increase VO2 max.

You paddle out and you’re not exhausted before you reach the lineup.

You catch a wave.

Get caught inside.

Take a beating.

And you’re ready to go again before everyone else.

At the two-hour mark, when most surfers are hanging on for dear life…

You’re still making good decisions.

Still moving efficiently.

Still catching waves.

And that’s the real benefit.

Not a bigger VO2 max number.

Better surfing.

NOW YOU KNOW HOW TO INCREASE VO2 MAX & HOW IT RELATES TO SURFING FITNESS

If you’re serious about improving your surfing, don’t just focus on your turns.

Don’t just focus on your equipment.

Build a bigger engine.

Because the waves aren’t getting easier.

But your fitness can.

If you’ve got any questions about surf fitness, drop them in the comments below.

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