VO2 Max Explained!

VO2 Max can be a complex topic to understand, so here are the VO2 Max basics that you need to know plus how VO2 Max can be a good measure of running fitness and how to improve your VO2 Max. 

WHAT IS VO2 MAX? 

• VO2 Max = maximum (Max) volume (V) of oxygen (O2) that someone can breathe in, transport to the muscles (via red blood cells) and convert into energy to use during exercise. In other words: how much of the oxygen that we breathe in can we utilise to power our longer aerobic endurance exercises like running
• VO2 Max is a number which represents millilitres of oxygen per kilogram of body weight per minute (so a VO2 Max of 50 means 50ml oxygen per kg)
• VO2 Max a unique individual measurement and will vary for each person based on gender, age, fitness and body weight, but in general, the higher the number, the greater a person’s aerobic and endurance fitness potential
• The average moderately active adult in their 30s will have a VO2 Max of 30-50, while elite athletes may have a VO2 Max of 80 or more.

WHY DOES VO2 MAX MATTER?

Oxygen is used to create energy for our muscles. A higher VO2 Max theoretically means we’re better able to utilise the oxygen we breathe in and turn that into energy to power our workouts, helping us to run for longer. 

VO2 Max is a good measure of your general level of fitness and there is good research to suggest that having more aerobic fitness, as measured by VO2 Max, leads to a significantly reduced risk of all-cause mortality. Any increase in your overall fitness can directly relate to improvements in mortality.

CAN YOU IMPROVE YOUR VO2 MAX?

Yes, you can improve your VO2 Max. 

Improving your general fitness with a mix of easy runs, long runs and interval workouts is the best way to improve your VO2 Max (here’s every type of run explained).

The key information here is that by generally increasing your running volume will have the biggest effect on your VO2 Max.

You can also do specific VO2 Max workouts to push your body’s ability to utilise oxygen more efficiently, as well as doing a varied mix of strength training.

The latest science suggests that the best VO2 Max workouts are performed at 90-95% of your maximum heart rate, and you should try to hold that intensity for a total of 15-25 minutes broken into shorter intervals during one workout. 

There is no single perfect VO2 Max workout, but here are some good VO2 Max interval runs to try: 

• 30 x 30 seconds (30 second rest)
• 15-20 x 1 minute (30 second rest)
• 7 x 3 minutes (1 minute rest)
• 5 x 5 minutes (2 minute rest)
• 3 x 8 minutes (2 minute rest)

Doing one VO2 Max workout every 7-14 days alongside a balanced mix of easy runs, long runs and tempo or threshold run is a good approach to improving your general fitness and your VO2 Max.

IS MY RUNNING WATCH VO2 MAX SCORE ACCURATE?

Yes, it’s pretty accurate. Research suggests there’s around a 5% discrepancy between watch and lab tests. 

Lab test? Yes, that’s the best way to get a truly accurate measure of VO2 Max. Check out the video below to see what that’s like. 

WHAT TO KNOW MORE?

If you want to know more then:

• Here’s a full description of VO2 Max
• Here’s how to improve your VO2 Max in 60 days