If you’re staying up-to-date on wellness and fitness culture, you’ve likely heard people, including physicians and fitness enthusiasts, talking about VO2 max. In simple terms, VO2 max is an unbiased way to determine how fit you actually are and can be used as a tool to help you exercise more efficiently and effectively.
What is VO2 Max?
The V stands for volume while the O2 stands for oxygen. So, essentially, your VO2 max is the volume of oxygen your body is able to use when doing intense exercises. The higher it is, the more effective your heart and lungs are at supplying blood to your muscles.
What is an Optimal VO2 Max?
It’s important to note that there is no “good” or “optimal” VO2 max as it can vary based on numerous factors including age, gender, fitness level and elevation. Men typically have a higher VO2 max due to having more muscle mass. VO2 max will also decline as you age.
Here is a list of superior, excellent and good VO2 maxes for men and women of various ages according to Healthline.
30-39
- Superior: 54 (men); 47.4 (women)
- Excellent: 48.3 (men); 42.4 (women)
- Good: 44 (men); 37.8 (women)
40-49
- Superior: 52.5 (men); 45.3 (women)
- Excellent: 46.4 (men); 39.7 (women)
- Good: 42.4 (men); 36.3 (women)
50-59
- Superior: 48.9 (men); 41.1 (women)
- Excellent: 43.4 (men); 36.7 (women)
- Good: 35.6 (men); 33 (women)
How is VO2 Max Measured?
There are several ways to measure your VO2 Max. For athletes seeking to know their exact VO2 max, it’s often recommended to have the measurement test conducted in a lab or hospital by a doctor, cardiologist or fitness professional. This test involves exercising on a treadmill or bike while wearing a mask that analyzes your breathing. For non-athletes, a simple at-home walk/run test will be sufficient. This calculator from OMNI is a great tool for determining your estimated VO2 max.
How Do I Improve My VO2 Max?
VO2 max can be improved by performing high intensity internal training (HIIT) which consists of doing several minutes or seconds of intense aerobic exercise paired with several minutes or seconds of reduced intensity. Other ways to increase VO2 max include performing any cardio activity such as running or biking or switching up aerobic activities in a single workout, like starting your workout with a 10-minute bike and ending with a 10-minute run.
