What is VO2 Max?
VO2 max is the maximum amount of oxygen your body can utilize during intense exercise, measured in milliliters per kilogram of body weight per minute (ml/kg/min). It's the gold standard measurement of aerobic fitness and cardiovascular endurance.
VO2 Max Ratings
Men - Excellent: >50, Good: 43-50, Average: 35-42, Below Average: <35
Women - Excellent: >45, Good: 38-45, Average: 30-37, Below Average: <30
Elite endurance athletes: 60-85
VO2 max naturally declines with age but improves with training.
Improving VO2 Max
Interval training (30 seconds to 4 minutes at 90-95% max HR). Tempo runs at lactate threshold. Long, slow distance runs for base. Strength training (supports running economy). Consistency over months/years. Most improvement in first 6-12 months of training. Genetic ceiling exists but most people are far below it.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
It indicates cardiovascular health and longevity. Higher VO2 max correlates with lower disease risk.
Yes, especially in untrained individuals. Expect 15-25% improvement in first year of training.
Lab testing is most accurate but expensive. Estimated VO2 max from running time is good enough for most.
Maximum heart rate decreases. Training can slow decline significantly.
For health and endurance sports, yes. For strength sports, less relevant.