What is VO2 Max?

VO2 Max is a key measure of aerobic fitness, representing the maximum amount of oxygen your body can use during intense exercise. It is expressed in milliliters of oxygen per minute per kilogram of body weight (ml/kg/min).

How to Calculate VO2 Max

VO2 Max can be measured using laboratory tests or field tests. A popular method is the Cooper Test, where you run as far as possible in 12 minutes, and your distance is used to estimate VO2 Max.

VO2 Max = (Distance in meters - 504.9) ÷ 44.73

VO2 Max Categories

Below are general VO2 Max classifications for different fitness levels:

• Excellent: 50+ ml/kg/min (Highly trained athletes)
• Good: 40-49 ml/kg/min (Active individuals)
• Average: 30-39 ml/kg/min (General population)
• Below Average: 20-29 ml/kg/min (Sedentary individuals)
• Poor: Below 20 ml/kg/min (Limited cardiovascular fitness)

How VO2 Max Impacts Training

Tracking VO2 Max helps optimize training by guiding intensity levels and workout adjustments. Common training methods to improve VO2 Max include:

• High-Intensity Interval Training (HIIT): Short bursts of intense effort to increase oxygen efficiency.
• Endurance Training: Long-distance running, cycling, or swimming to build aerobic capacity.
• Strength & Resistance Training: Supports oxygen utilization in muscles.

Why VO2 Max Matters

Improving VO2 Max leads to better stamina, increased performance, and improved heart health. Whether you're an athlete or just starting out, tracking VO2 Max helps you make informed training decisions.