What is VO2max?
This section breaks down the core concept of VO2max. It's the "gold standard" measure of your cardiorespiratory fitness, indicating how effectively your body uses oxygen during intense exercise.
A Fundamental Metric
VO2max, or maximal oxygen uptake, is the maximum rate (V) of oxygen (O2) your body can consume during peak exertion. It's a powerful indicator of your aerobic "engine size."
An Integrated System
VO2max depends on the coordinated effort of your lungs, heart, blood, and muscles.
Lungs
Heart
Blood
Muscles
Why It Matters
Discover why improving your VO2max is crucial. It's not just for elite athletes; a higher VO2max is one of the strongest predictors of long-term health and longevity, while also being the foundation for endurance performance.
Health & Longevity
VO2max naturally declines with age. However, regular exercise can significantly slow this decline. A higher VO2max is strongly linked to a lower risk of chronic diseases and increased lifespan.
Running Performance
While a high VO2max is the "price of admission" for elite performance, it's not the whole story. Click the factors below to see how they create a complete runner.
🚀 VO2max (Aerobic Power)
🏃♀️ Lactate Threshold
⚙️ Running Economy
How to Measure It
From precise lab tests to convenient smartwatches, there are several ways to determine your VO2max. This section explores the options, their accuracy, and how to get the most reliable data from your device.
How to Improve It
Your VO2max is highly trainable. This section provides evidence-based strategies, from specific workout structures to lifestyle factors, that will help you boost your aerobic capacity, with potential gains of 15-20%.
Training Strategies
A mix of high-intensity work and a strong aerobic base is the key. The "80/20 rule" is a popular model: 80% easy, 20% hard.
HIIT is the most effective way to boost VO2max. These workouts involve short, hard efforts near your maximum capacity, followed by recovery.
- Norwegian 4x4: 4 rounds of 4 mins at 90-95% max HR, with 3 mins active recovery.
- Short Repeats: 6-10 x 400m at your 1500m-3K race pace.
- Hill Repeats: 5 x 3 minutes running hard uphill.
This is the foundation of your fitness. Long, steady-state runs at a conversational pace (60-70% max HR) build endurance and support your ability to handle harder workouts.
Other Key Factors
Training isn't the only lever you can pull. These lifestyle factors also play a significant role.
-
⚖️
Weight Management
Since relative VO2max is measured per kg of body weight, reducing excess body fat directly increases your score.
-
🏔️
Altitude Training
Training at high altitude stimulates red blood cell production, enhancing your blood's oxygen-carrying capacity.
-
🍎
Nutrition & Recovery
A balanced diet, proper hydration, and adequate sleep are critical for fueling workouts and allowing your body to adapt and improve.
Where Do You Stand?
Compare your potential VO2max to reference values for different fitness levels. Select your age and gender below to see a personalized chart. This helps you set realistic goals and understand your current fitness level in a broader context.