Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kiel DiGiovanni, Co-founder
FACT CHECKED
"What do you bench, bud?" Everyone has been asked this before and probably asks it as well. However, has anyone ever asked you, "How much can you absorb and utilize oxygen, bud?" Probably not.
This refers to your VO2 max and is rarely talked about in the gym. However, maybe it should because it's the single best indicator of your overall health and fitness levels. So, what exactly is your VO2 max? This article will lay it out for you.
What Is Your VO2 Max?
VO2 max measures the body's ability to absorb and utilize oxygen, specifically during high-intensity exercises. The "V" stands for volume, while the "O2" stands for oxygen.
When you breathe, your lungs transfer oxygen to your red blood cells, delivering it to your body's organs and muscles. Your muscle cells require oxygen to produce adenosine triphosphate (ATP), the primary energy source for muscle activity.
The more oxygen you can inhale, the more ATP your muscles can generate, providing the energy needed to power your workouts. This increased demand for oxygen is also why you breathe faster during exercise.
By having higher VO2 max, your body can better utilize the same amount of oxygen. This means that your body can produce more energy, resulting in more efficient exercise.
What Influences Your VO2 max Score?
Your VO2 max is a measurement of your overall cardiorespiratory system. With that in mind, there are basically three attributes that dictate your VO2 max.
- Lung and Heart Capacity: A larger set of lungs and heart will increase the amount of blood your body can pump.
- Capillary Health: Your capillaries deliver oxygen to your muscles. A healthier set ensures better delivery.
- Muscle Efficiency: Once the blood gets to your muscles full of oxygen, your muscles must then be able to utilize it.
Think about a Chinese buffet. The actual food displays are the capillaries that deliver the food, your oxygen-rich blood. Then there's you, the VO2 max. When you go to the buffet, do you get half a plate and then call it quits? Or do you fill up two plates at a time?
Even though there's plenty of food, someone with a low VO2 max would only get half a plate and go back to eat. On the other hand, someone with a high VO2 max would get 2 plates or more and go back to eat.
How Can You Measure Your VO2 Max?
As you read this, you're probably interested in your VO2 max. While it is interesting to know the VO2 max of your everyday athletes, even more advanced ones don't really need to know it.
While it can be useful for training purposes in elite and professional athletes, others just need to see their endurance increasing and assume this correlates with an increase in VO2 max.
With that said, there are two main categories of testing your VO2 max:
- Laboratory testing
- Estimating through endurance tests
We'll go over a summary of these now.
Laboratory Testing For VO2 max
The first one, laboratory testing, is the most accurate. However, as "laboratory" implies, you can't do these at your normal gym. You've probably seen a picture or video with one of these. These videos usually include an athlete with a mask on while using a treadmill or cycling.
Well, those masks are specialized equipment to measure VO2 max. The mask sits on the athlete's face and captures airflow as they breathe. The air is brought down to a machine, which measures a person's oxygen uptake and volume.
This method will give you a very accurate number as it measures your oxygen. However, while these gyms are starting to be seen in more prestigious gyms, they're still rare.
Estimating VO2 max Through Aerobic Tests
The good thing is that you don't need to use specialized aerobic equipment to test your VO2 max. Rather, you can use various aerobic tests to estimate your number.
Some of these tests include:
- Astrand treadmill test¹
- 2.4 km run test
- Multistage bleep test
- Cooper 1.5-mile walk-run test²
- Rockport 1-mile walk test
- Treadmill test³
All of these tests have different protocols to test your VO2 max. However, they all have the basic premise that you complete the test and use your numbers to receive a score. You then compare the score to a specifically designed graph to compare your numbers.
For example, the Cooper 1.5 mile test simply has you run 1.5 miles as fast as possible. You then compare that to the numbers they provide.
Below, we'll list the scores that you can use to rate yourself.
VO2 Max = 15.3 x (MHR/RHR)
Another way to get an estimate of your VO2 max is through this simple equation:
- MHR= Maximum heart rate
- RHR= Resting heart rate
Of course, this requires you to know your heart rate values.
What Is A Good VO2 max Score?
So, let's say you go out to the local laboratory one day to test your VO2 max or maybe just the track. You get a number, but then what? Well, here's a graph that can give you an idea of what the VO2 max looks like for various people divided by:
- Sex
- Age
- Level
If you have a number, look it over and see where you stand. These numbers were taken from the Mayo Clinic.⁴
Typical VO₂ max for males measured in mL/kg/min by age:
| RATING | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
| Excellent | >60 | >56 | >51 | >45 | >41 | >37 |
| Good | 52-60 | 49-56 | 43-51 | 39-45 | 36-41 | 33-37 |
| Above Average | 47-51 | 43-48 | 39-42 | 36-38 | 32-35 | 29-32 |
| Average | 42-46 | 40-42 | 35-38 | 32-35 | 30-31 | 26-28 |
| Below Average | 37-41 | 35-39 | 31-34 | 29-31 | 26-29 | 22-25 |
| Poor | 30-36 | 30-34 | 26-30 | 25-28 | 22-25 | 20-21 |
| Very Poor | <30 | <30 | <26 | <25 | <22 | <20 |
Typical VO₂ max for females measured in mL/kg/min by age:
| RATING | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
| Excellent | >56 | >52 | >45 | >40 | >37 | >32 |
| Good | 47-56 | 45-52 | 38-45 | 34-40 | 32-37 | 28-32 |
| Above Average | 42-46 | 39-44 | 34-37 | 31-33 | 28-31 | 25-27 |
| Average | 38-41 | 35-38 | 31-33 | 28-30 | 25-27 | 22-24 |
| Below Average | 33-37 | 31-34 | 27-30 | 25-27 | 22-24 | 19-21 |
| Poor | 28-32 | 26-30 | 22-26 | 20-24 | 18-21 | 17-18 |
| Very Poor | <28 | <26 | <22 | <20 | <18 | <17 |
5 Benefits Of Improving Your VO2 max
So why does this number even matter? Well, remember that VO2 max measures your body's ability to utilize oxygen. Therefore, the first and probably most obvious benefit is your endurance and work output will be much higher.
Think about your VO2 max as your 1RM for breathing. Now, let's pretend your 1RM bench press is 225 lbs, and you're performing reps of 180 lbs, which is 80%. You then begin a training regime and increase your 1RM to 250 lbs. When you go back to lifting 180 lbs, it's now much lighter at just 72% of your 1RM. This makes it feel easier, and you can perform more reps.
We can then apply that exact scenario to VO2 max. When you increase your VO2 max, running at a certain speed will feel easier. As mentioned above, this is also usually associated with a lower heart rate.
With that said, there are many more benefits to improving your VO2 max than just increasing endurance.
1. Increase Longevity
Your VO2 max ultimately measures the health and efficiency of your cardiorespiratory system. This is pretty important as it contains your heart, lungs, and veins! Therefore, it makes sense that your VO2 max is an indicator of not just fitness but health. Some studies suggest that your VO2 max is the single best indicator of future longevity.⁵
2. Improved Metabolic Health
While it may not be obvious initially, improved fitness health, including increased VO2 max, is associated with decreased metabolic dysfunction.⁶
For example, a higher VO2 max helps your body use insulin better and keeps blood sugar levels in check, ultimately reducing the risk of type 2 diabetes. You'll also be able to burn more fat more efficiently, which may increase body fat.
Regular cardio that boosts VO2 max can also lower bad cholesterol and raise good cholesterol, benefiting heart health. Plus, it increases energy production in muscle cells and reduces inflammation linked to health issues.
Better VO2 max simply means you can train longer and harder, which helps with weight loss. Overall, it indicates a healthier heart and better blood flow throughout the body.
3. Decrease Risk Of Chronic Disease
We went over the fact that increased VO2 max is associated with longevity. One of the mechanisms by which this works is through a decrease in chronic disease. Again, VO2 max increases the strength of your heart and lungs, which has a major impact on your body's health. This includes:
- Lower blood pressure
- Reduced resting heart rate
- Reduced risk of stroke and heart disease
At the same time, higher aerobic fitness is important for weight management and decreasing obesity. As we know, obesity is related to an array of health issues like hypertension, diabetes, and certain cancers.
It also supports better bone health and muscle function, lowering the risk of osteoporosis and frailty in older adults. Improved cardiovascular fitness can decrease chronic inflammation linked to many diseases, including heart disease and diabetes.
Additionally, a higher VO2 max is associated with better mental health, including reduced anxiety and depression.⁷ Since mental health is closely tied to physical health, better fitness can lead to lower rates of chronic diseases overall.
4. Improved Recovery
Another performance improvement!
A higher VO2 max helps your heart and lungs deliver oxygen more efficiently to your muscles during and after exercise. It speeds up recovery by reducing fatigue and clearing lactic acid. It also improves blood flow, providing nutrients for recovery and removing waste products.
Regular training increases muscle strength and resilience, leading to less soreness after strenuous workouts. With a higher VO2 max, you can sustain exercise intensity longer and engage in effective recovery activities like light jogging or cycling.
After training, you will also return to your resting heart rate more quickly after exercise, showing better recovery. Lastly, improved aerobic fitness helps replenish glycogen stores, which is crucial for recovery and preparing for your next workout.
5. Increase Energy And Stamina
Increased energy levels and stamina can majorly impact quality of life. You feel better, have increased cognition, and can get more done.
Improving your VO2 max improves your muscles' ability to use oxygen for energy, allowing you to work harder without getting tired and exercise for longer. A higher VO2 max also means your body is more efficient at aerobic metabolism, which is important for endurance and reduces fatigue.
It helps you burn fat more effectively, saving glycogen stores for energy during long activities. Regular training increases the number of capillaries in your muscles, improving oxygen and nutrient delivery while helping remove waste, which boosts endurance and reduces fatigue.
Additionally, a higher VO2 max indicates a stronger heart and better cardiovascular function, leading to more efficient blood flow that supports stamina.
How To Increase Your VO2 max
So, let's get to it. How can you increase your VO2 max?
Weight Loss
One of the best ways to increase your VO2 max is to lose fat. The equation by which it's measured, mL/kg/min, shows that it's directly proportional to weight (kg refers to kilogram of body weight). Therefore, your VO2 max will increase as you lose weight, assuming your cardio remains the same.
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Training Increases VO2 max
Other than weight loss, the good news is that increasing one's VO2 max is relatively easy for the average person. Any type of training that's more intense than the person is used to can increase VO2 max.
We can sometimes hear about this training, which is better for your cardio. While there are some differences, in reality, you just need to work out harder! We can look at improving your VO2 max in the same manner as your 1RM by using progressive overload.
With that said, there are really two variables you need to consider:
- Intensity
- Duration
Research shows that when comparing longer-duration exercise at moderate intensity (60-80%) to shorter-duration exercise at high intensity (90%+), there is no difference in the magnitude of improvements.⁸
This has been seen in many studies, such as this meta-analysis that concluded:
"Overall, evidence from this overview suggests that the apparent differences between LIT and HIT protocols on VO2 max were either small, trivial, or inconclusive…"
In other words, running a 10K will have the same effects on VO2 max as performing Tabatas. In fact, research suggests that you can even include VO2 max at an intensity as low as 60%.⁹ The primary factor is you're pushing yourself.
Can Weightlifting Increase VO2 max?
Yep! We don't usually think of resistance training as "cardio," and while it doesn't "count" as cardio, it can definitely increase your VO2 max, especially for beginners.
Lifting weights with high intensity (using proper loads and training close to failure) puts a huge demand on your heart. While it may not be continuous, the pressure placed on the cardio system can be huge, with blood pressure reaching maximum heights during 1RM attempts.
This stress over time has a positive effect on your VO2 max and can cause an increase. Now, this does appear to have a larger effect for adults with numbers around average.¹⁰
Some average scores include:
- Older adults: <25 ml/kg/min
- Younger adults: <40 ml/kg/min
With that said, you could modify your weight training to possibly increase your VO2 max more, such as using:
That said, cardio is still the optimal mode of training to increase your numbers, so be sure to include it 2-3 times a week.
Final Words On VO2 max
So, while VO2 max isn't discussed often, and you'll probably never discuss your numbers with your friends, you now know what it is and why it's so important. Your VO2 max is an intricate part of your fitness, and the important thing is that a higher VO2 max means a fitter person. Unfortunately (or fortunately), you'll still need to do your cardio if you want to optimize your score, but just know it means you're going to be healthier!
References
- Beltz, Nicholas M., et al. “Graded Exercise Testing Protocols for the Determination of VO2max: Historical Perspectives, Progress, and Future Considerations.” Journal of Sports Medicine, vol. 2016, no. 3968393, 2016, pp. 1–12, www.hindawi.com/journals/jsm/2016/3968393/, https://doi.org/10.1155/2016/3968393.
- Mayorga-Vega, Daniel, et al. “Criterion-Related Validity of the Distance- and Time-Based Walk/Run Field Tests for Estimating Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis.” PLOS ONE, vol. 11, no. 3, 17 Mar. 2016, p. e0151671, https://doi.org/10.1371/journal.pone.0151671.
- American Heart Association. “Exercise Stress Test.” Www.heart.org, 2015, www.heart.org/en/health-topics/heart-attack/diagnosing-a-heart-attack/exercise-stress-test.
- Kaminsky, Leonard A., et al. “Reference Standards for Cardiorespiratory Fitness Measured with Cardiopulmonary Exercise Testing.” Mayo Clinic Proceedings, vol. 90, no. 11, Nov. 2015, pp. 1515–1523, https://doi.org/10.1016/j.mayocp.2015.07.026.
- Strasser, Barbara, and Martin Burtscher. “Survival of the Fittest: VO2max, a Key Predictor of Longevity?” Frontiers in Bioscience, vol. 23, no. 8, 1 Mar. 2018, pp. 1505–1516, https://doi.org/10.2741/4657.
- Mj, LaMonte, et al. “Cardiorespiratory Fitness Is Inversely Associated with the Incidence of Metabolic Syndrome: A Prospective Study of Men and Women.” Circulation, 26 July 2005, pubmed.ncbi.nlm.nih.gov/16009797/.
- Osei-Tutu, Kannin B., and Phil D. Campagna. “The Effects of Short- vs. Long-Bout Exercise on Mood, VO2max., and Percent Body Fat.” Preventive Medicine, vol. 40, no. 1, Jan. 2005, pp. 92–98, https://doi.org/10.1016/j.ypmed.2004.05.005. Accessed 20 Nov. 2019.
- SCRIBBANS, TRISHA D, et al. “The Effect of Training Intensity on VO2max in Young Healthy Adults: A Meta-Regression and Meta-Analysis.” International Journal of Exercise Science, vol. 9, no. 2, Apr. 2016, p. 230, pmc.ncbi.nlm.nih.gov/articles/PMC4836566/.
- Crowley, Emmet, et al. “The Effect of Exercise Training Intensity on VO2max in Healthy Adults: An Overview of Systematic Reviews and Meta-Analyses.” Translational Sports Medicine, vol. 2022, 24 Feb. 2022, pp. 1–10, https://doi.org/10.1155/2022/9310710.
- Ozaki, Hayao, et al. “Resistance Training Induced Increase in VO2max in Young and Older Subjects.” European Review of Aging and Physical Activity, vol. 10, no. 2, 15 Jan. 2013, pp. 107–116, https://doi.org/10.1007/s11556-013-0120-1.
Garett Reid
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