Want to run faster and improve your athletic performance? Discover the secret to unlocking your potential with VO2 max – a crucial metric that measures your body’s ability to consume and use oxygen during exercise. In this post, we’ll explain what VO2 max is and why it matters for runners, cyclists, and swimmers. We’ll also share tips for improving your VO2 max to help you achieve your fitness goals. Ready to take your running game to the next level? Let’s dive in!
Although it sounds like a rocket name, in short, VO2 max is the maximum volume of oxygen that your muscles can consume per minute.
Therefore, it is referred to as aerobic power since it measures the rate at which oxygen is consumed. That means it directly relates to your current cardiovascular fitness.
Table of Contents
1. So, What is VO2 Max?
VO2 Max is an abbreviation for the Maximum Volume of O2 (oxygen), which is transferred to the blood. The VO2 level changes and increases as you start exercising, and the VO2 Max is the level at which the amount of oxygen you process hits its maximum and plateaus.
In short, it’s a combination of how much oxygen-rich blood your heart can pump and the muscles’ efficiency in extracting and utilizing the oxygen.
Since VO2 max refers to the maximum amount of oxygen you can utilize during exercise, it’s commonly used to test the aerobic endurance or cardiovascular fitness of athletes before and at the end of a training cycle.
VO2 Max Measurement
VO2 max is measured in milliliters of oxygen consumed in one minute, per kilogram of body weight (ml/kg/min).
For example, a runner with a VO2 max of 65 ml/kg/min will be able to perform at a high level for a longer duration than a runner with a score of 40 mL/kg/min.
However, this relates to aerobic work. Someone with a high VO2max will not necessarily be able to perform at a higher capacity during resistance exercise or short-duration high-intensity work, such as sprints.
2. Why Measuring VO2 Max is Important?
VO2 max is very important because it may be used as a representation of how much oxygen your body utilizes during exercise at a maximum effort.
This means the value of VO2max reflects the total body health that extends from the integrated functioning of multiple physiological systems. So, it reveals the heart, lungs, blood vessels, muscles, and nervous system all work together.
The importance of VO2 Max was further emphasized when in 2016 the American Heart Association published an official scientific statement recommending that clinicians routinely measure VO2max and consider it as a vital sign, together with traditional measures like body temperature, blood pressure, and heart and respiration rates.
Additionally, it’s one of the most important running metrics because it can also have an impact on running efficiency and improve form that can help to prevent injuries.
3. What Affects Your VO2 Max Level?
There are many factors that can influence VO2max, e.g. training, age, gender, genetics, and body composition.
Here are the Main 6 Factors Affecting VO2 Max:
- Genetics. It is said to play a 20-30% role in VO2max.
- Age: After the age of 25, the VO2max declines by 1% a year, and about 2% per year after age 30.
- Training status: Athletic training can alter a person’s VO2max by as much as 20% depending on their lifestyle and fitness habits.
- Gender: Males typically have a higher oxygen consumption value than females.
- Body composition. Research studies suggest that VO2max decreases as body fat percentage increases.
- Exercise mode: Measures of athlete’s VO2max on a treadmill, then a cycle, and finally in a swimming pool test. The results will all differ significantly. Treadmill running has been shown to produce the highest values.
4. How Can I Estimate My Own VO2 Max?
The best and most accurate way to assess VO2 max is to undergo a test during which you would be maximally exercising while wearing a mask to collect breath samples that allow a machine to calculate the quantity of oxygen that you are consuming.
However, for many people, this type of testing is not typically available, and there are several other ways to estimate VO2 max:
Calculating VO2 Max
Depending on your age, gender, and even body weight, several equations have been developed to help you estimate your aerobic fitness level from a mile walk, jog, or even a 6-min walk test.
The VO2 formula for absolute VO2 is VO2 (mL/min) = (HR x SV) x a-vO2.
“HR” stands for heart rate in beats/min and “SV” for stroke volume, or the amount of blood the heart pumps in each beat.
Ok, If that’s too much math ☺
You can simply use online calculators, such as ShapeSense VO2 Max Calculator.
Watches that measure VO2 Max during exercise
The most accurate way to find out your VO2 max is under lab conditions using expensive gas exchange equipment. But there is a simpler way, many of the best running watches now use intelligent algorithms and a heart rate monitor to estimate your VO2 max by tracing your vital stats and recent workout performance.
Well, some fitness trackers and watches measure VO2 max. You can find it, particularly in brands such as Garmin, Polar, and Fitbit. Note that a few brands have their terms for VO2max.
For example, Polar Index is an estimation of your maximal oxygen uptake (VO2max) while working out, as explained in the video below:
Some of the Garmin watches display your current VO2 Max rating. Also, Garmin users can see their VO2 Max measurement history with the Garmin Connect app.
You can find in Appendix A of this post the Maximal VO2max Norms.
5. VO2 Max and Running Performance
Since oxygen is critical to running fast, your VO2 max is the best running fitness measure.
However, don’t confuse running fitness with running results. Having a high fitness level doesn’t always mean you will race well, there are many physiological and mental components to a great race, but having a high fitness level is extremely important.
➤ Scientifically, as exercise intensity increases, so does oxygen consumption.
While running, a point is reached where exercise intensity can continue to increase without the associated rise in oxygen consumption. This point at which oxygen consumption plateaus defines your VO2max.
How does VO2max help to run faster?
Training at VO2max increases the amount of oxygen your body can use. In simple, the more oxygen you can use, the faster you can run.
VO2max running can increase the efficiency of your running and improve your form. Since such workouts are much more intense than regular training, they force you to run more efficiently and with better form.
Furthermore, training at VO2max also increases leg muscle strength and power, which improves the running economy (i.e. how much energy it takes to run at a certain speed).
Therefore, it is helpful and important to include some VO2 max workout running and speed work in your training plan once every 1-2 weeks to help tweak your form and running efficiency.
Even if you’re a very casual athlete, improvements in the VO2max can lead to reduced levels of stress and more ease of getting through your daily tasks. Such as climbing a flight of stairs or bringing the groceries in, to be honest with ourselves, these two activities leave many of us winded.
6. How to Improve Your VO2Max
In general, there are two ways to improve your VO2 max:
a) Do workouts that increase your oxygen absorption.
b) Decrease your mass (i.e. lose weight).
A good training plan will do both.
In terms of your training, one way to improve VO2Max is by incorporating more high-intensity interval training. This will push your body’s anaerobic threshold and train your body to better-utilizing oxygen.
6.1. Aerobic VO2 Max Workouts
Working on your aerobic fitness is still the best way to affect your VO2 Max score. A beginner should be able to see a physiological change and improvement by up to 10-20% in 4 to 12 weeks.
But it’s also important that your training intensity matches your VO2 Max. If you’re not training hard enough, you could see levels decreasing.
You can increase aerobic capacity simply by doing an activity like running or biking often, or you can use intervals. Researchers have found that 2-3 minutes of moderate to intense aerobic effort that is followed by 1-2 minutes of active rest is what challenges your VO2Max system.
Here are a few workouts which you can do to improve your VO2max:
The following 3 workouts can increase your VO2 max.
There’s one you can do on hills, and another meant for the road/track.
Note that you can do either on a treadmill so long as you adjust the incline as indicated.
➤ If you do not know your current VO2Max, click on read this.
6.1.1. Workout 1: On the Road / Track
30 / 30 and 60 / 60 Seconds Session
- 30 seconds at VO2 max pace
- 30 seconds at 50% of VO2 max pace
- Repeat until feeling like you can’t do anymore
- Do this 30 / 30 for 8 weeks and after that increase to 60 / 60 secs sessions
6.1.2. Workout 2 – Hill or Treadmill Intervals
Hill intervals workout is great for VO2max development.
You’ll need to find a decent hill and then run hard uphill for 2 to 3 minutes (choose your duration before you start), jog back down to your starting point, and repeat.
Pace yourself so you don’t burn out at the top of the first hill. But make sure you finish the workout feeling like you couldn’t do more.
Comments:
- When doing the above workouts, you should do a warm-up before running and a proper cool-down at the end of the exercise.
- You can include the above workouts as part of a short/medium distance run.
6.1.3. Workout 3 – Long interval workout to improve VO2 max
Training at or near your VO2 max pace improves your body’s ability to process a higher volume of oxygen. Below there are two training examples to do that:
Example 1 – Do 20 minutes interval workout:
- ► 3 minutes at VO2 max pace
- ► 2 minutes of easy running
- ► Repeat 4 times
Example 2 – Do 20 minutes of 85% VO2max:
Training at about 85 percent of your VO2max pace improves your muscles’ ability to process oxygenated blood. Just divide your VO2max pace by 85 percent (0.85), then use that pace for a 20-minute run.
These are just examples of types of training to improve your VO2 max. So, as improving your VO2 max also enhances your ability to lower your running times, consider incorporating these workouts into your training schedule.
6.2. Increase your VO2 Max by losing weight (fat)
It’s losing body fat to be exact, as losing muscle would be detrimental to your physical prowess.
VO2 is scored relative to body weight. Therefore cutting down our body fat percentage would indirectly increase our VO2max value.
Following are the 14 best ways to burn fat fast as advised by Healthline’s Medical Affairs:
- Start strength training.
Strength training is a type of exercise that requires you to contract your muscles against resistance. - Follow a high-protein diet
- Squeeze in more sleep
- Add vinegar to your diet
- Eat more healthy fats
- Drink healthier beverages
- Fill up on fiber
- Cut down on refined carbs
- Increase your cardio (aerobic exercise)
- Drink coffee
- Try high-intensity interval training (HIIT)
- Add probiotics to your diet
- Increase your iron intake
- Give intermittent fasting a shot
7. VO2 Max Frequently Asked Questions
A moderately fit person can sustain a VO2 max pace for roughly 6 to 8 minutes. So, one way to determine your max VO2 pace is to warm up, then run for 8 minutes at the maximum intensity level you can sustain for 8 minutes.
Yes, losing weight increases VO2 Max as this measure is expressed as the amount of oxygen processed per min per kilogram body weight (O2 per min/kg). So, if you lose weight the denominator decreases, and the value increases.
But, losing weight will only work if there is weight to be lost, otherwise, it will just hurt you.
If you’re out of shape to moderately fit, you may see VO2 Max improvement in as little as 4 to 6 weeks, and if you are very fit, it could take as long as four to six months.
Studies have shown that a high VO2max can be maintained on as little as two or three workouts per week if the intensity of training is kept high. However, if the training intensity wanes, VO2max tends to decline as well.
Appendix A – Maximal VO2 Max Norms Table
Following is the VO2 max chart, taken from top-end sports, that shows normative data for VO2max by gender and age.
Maximal Oxygen Uptake Norms For Women (ml/kg/min)
| Age (years) | ||||||
|---|---|---|---|---|---|---|
| Rating | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
| Excellent | > 56 | > 52 | > 45 | > 40 | > 37 | > 32 |
| Good | 47-56 | 45-52 | 38-45 | 34-40 | 32-37 | 28-32 |
| Above average | 42-46 | 39-44 | 34-37 | 31-33 | 28-31 | 25-27 |
| Average | 38-41 | 35-38 | 31-33 | 28-30 | 25-27 | 22-24 |
| Below average | 33-37 | 31-34 | 27-30 | 25-27 | 22-24 | 19-21 |
| Poor | 28-32 | 26-30 | 22-26 | 20-24 | 18-21 | 17-18 |
| Very poor | < 28 | < 26 | < 22 | < 20 | < 18 | < 17 |
Maximal Oxygen Uptake Norms For Men (ml/kg/min)
| Age (years) | ||||||
|---|---|---|---|---|---|---|
| Rating | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
| Excellent | > 60 | > 56 | > 51 | > 45 | > 41 | > 37 |
| Good | 52-60 | 49-56 | 43-51 | 39-45 | 36-41 | 33-37 |
| Above average | 47-51 | 43-48 | 39-42 | 36-38 | 32-35 | 29-32 |
| Average | 42-46 | 40-42 | 35-38 | 32-35 | 30-31 | 26-28 |
| Below average | 37-41 | 35-39 | 31-34 | 29-31 | 26-29 | 22-25 |
| Poor | 30-36 | 30-34 | 26-30 | 25-28 | 22-25 | 20-21 |
| Very poor | < 30 | < 30 | < 26 | < 25 | < 22 | < 20 |
➤ Athletes With The Highest Recorded VO2 Max Scores
Once you have found your position in the VO2 Max Norms tables above, you will be amazed at the VO2 level of the elite athletes.
For example, cyclist Oskar Svendsen’sscore is 97.5! The score of the ultra runner Kilian Jornet is 92.0.
Following is the list of athletes with the highest recorded VO2 Max scores ever.
➤ References
- David Dack (2022): “The Complete Guide To VO2 Max – Why It’s Important & How To Measure it (2022 Update)“. Runners Blueprint.
https://www.runnersblueprint.com/vo2-max - Ross, Robert, Steven N. Blair, Ross Arena, Timothy S. Church, Jean-Pierre Després, Barry A. Franklin, William L. Haskell, et al. “Importance of Assessing Cardiorespiratory Fitness in Clinical Practice: A Case for Fitness as a Clinical Vital Sign: A Scientific Statement From the American Heart Association.” Circulation. American Heart Association, November 21, 2016.
https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000461 - UC Davis Health – Sports Medicine: “VO2 Rate of Oxygen Consumption“.
https://health.ucdavis.edu/sports-medicine/resources/vo2description - Shete, A.N., Bute, S.S. and Deshmukh, P.R. (2014) “A Study of VO2 Max and Body Fat Percentage in Female Athletes“. Journal of Clinical and Diagnostic Research, 8, BC01-BC03.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4316241/ - Rachael Link, MS, RD (2019) and Medically reviewed by Grant Tinsley, Ph.D., Nutrition: “12 Ways to Promote Long-Term Fat Loss“. Published by Healthline’s Medical Affairs.
https://www.healthline.com/nutrition/best-ways-to-burn-fat - “High-intensity interval training” – Wikipedia.
https://en.wikipedia.org/wiki/High-intensity_interval_training - Neufer PD. (1989): “The effect of detraining and reduced training on the physiological adaptations to aerobic exercise training“. Sports Medicine 08, 302-320.
https://pubmed.ncbi.nlm.nih.gov/2692122/