Demystifying VO2 Max: A Key Metric For Runners

What is VO2 Max?

During exercise, the body requires oxygen to produce energy through aerobic metabolism. VO2 max represents the upper limit of the body’s ability to deliver oxygen to the muscles and utilize it for energy production.

In short, VO2 max is how much oxygen your body is able to use during exercise.

How is VO2 Max measured?

VO2 max is measured via a test usually conducted in a lab by a doctor, cardiologist or fitness specialist.

The test usually involves the participant running on a treadmill or cycling on a static bike, as the intensity gradually increases. The participant must go for as long as they can until they either can’t carry on or can’t maintain the required intensity.

During the test the participant wears a mask and is connected to equipment that measures oxygen consumption and carbon dioxide production. Throughout the test heart rate, respiratory rate and blood pressure are also monitored, this ensures accurate results as well as the safety of the participant.

Results will be interpreted in the context of the participants age, sex, fitness level and general health. They provide a valuable insight into aerobic fitness and can be used to tailor exercise and training programs.

What is a good VO2 Max range?

VO2 max results will depend on a few key factors:

• Age
• Sex
• Fitness level
• Elevation

Some factors cannot be controlled, like age and sex. However, the primary contributing factor to VO2 max is your fitness level, and this is always something that can be improved.

Average VO2 max for men:

Average VO2 max for women:

How can I increase my VO2 max?

VO2 max typically declines with age and inactivity. However, there are plenty of things you can do to maintain VO2 max levels.

High-intensity interval training (HIIT): HIIT involves performing several minutes of aerobic intense exercise followed by a period of rest. This is repeated across the workout and can take anywhere from 10-40 minutes.

Variety: Switching between different aerobic activities can help maintain VO2 max, for example you may switch between cycling, swimming, and running.

Cardio activity: Intensity is what helps improve VO2 max levels the most, however any cardio activity that is more than a stroll can improve cardio fitness and VO2 max.

What are the benefits of increased VO2 max?

VO2 max is a measure of cardiovascular fitness and endurance capacity, which gives an insight into your overall fitness level. For athletes, high VO2 max improves athletic potential, especially in endurance sports. 

Athletes with a higher VO2 max can endure intense exercise for longer periods and recover quicker.

Outside of athletic performance, according to research increased VO2 max can help you live longer. By improving the delivery of oxygen to the body your health and physical fitness can be maintained well into later life.

Immediate daily changes you might notice after improving VO2 max include:

• Reduced stress levels
• Finding it easier to do activities like climbing the stairs without getting winded.
• Boosted immune system, you won’t get sick as often.

Takeaway:

VO2 max serves as a helpful fitness metric, however it does have its limitations due to primarily reflecting aerobic fitness. VO2 max may not be able to fully predict athletic performance as it doesn’t take other aspects of fitness into account.

As well as its usefulness for athletes, maintaining a high VO2 max can benefit everyone, especially later in life.

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