What Is VO₂ Max? FAQ
What is VO₂ max?
VO₂ max is the maximum rate of oxygen your body can use during exercise. Measured in mL/kg/min, it’s the gold standard of aerobic fitness.
How is VO₂ max measured?
In a lab: incremental treadmill or bike test with gas analysis. In the field: Cooper test (12 min run) or Leger beep test.
What is a good VO₂ max?
Men: 45-55 is good, 55+ excellent. Women: 38-48 good, 48+ excellent. Elite endurance athletes reach 70+.
Can training improve VO₂ max?
Yes. Regular aerobic training can improve VO₂ max by 15-20%. There’s a genetic ceiling, but most people never reach it.
Is VO₂ max or lactate threshold more important?
Both matter. VO₂ max is engine size, threshold is how much of that engine you can sustain. Kipchoge’s secret is his threshold, not his VO₂ max.
How do I estimate VO₂ max without a lab?
Cooper test: run as far as you can in 12 minutes. Formula: VO₂ max = (distance_m – 504.9) / 44.73. Calculator at sporeus.com/en/calculators
Does VO₂ max decline with age?
Yes, ~1% per year after 25. But regular training slows this by 50%.
What’s the best training to improve VO₂ max?
HIIT combined with long endurance runs. Polarized approach: 80% easy + 20% very hard.