How To Increase Fitness

[Omega]

I want to improve my fitness and one component that I intend to work on is the ability to sustain high intensity exertion for several minutes, in particular wrt running and karate.

I currently practice karate 5 hours weekly, weight train 3x10-15 min followed by flexibility training and follow a paleo diet. I occasionally bike or go for a long, low-intensity run, just because it feels nice. Last week, I completed a beep test with a resultant VO2-max of around 54.

VO2-max is certainly one measurement that is increased with higher fitness. How can I best increase my VO2-max?

I realize that I lack terminology and knowledge within the field of sport science. A pointer to any quality resources for proper, effective training and health maintenance is greatly appreciated. Don't necessarily even post a training schedule. The Internet has plenty of schedules. Teach me the principles to create my own schedule! I am open towards supplements and biohacking.

Edited July 11, 2016 by Blaze35

[ChimpBrain]

Try Wingate sprints on a stationary bike. Any form of HIIT really. Sled drags, prowler pushing, hill sprints, tire flipping. 

[MIARIVEL]

@Blaze35 A health and fitness coach could be beneficial. I have one who I speak with about my diet and fitness and she even helps me with my schedule and when I should certain types of foods etc. To me, it has been a great investment.