What Is VO2max: How to Increase Your Maximal Oxygen Consumption (VO2max)

Maximal oxygen consumption (VO2 max) is one of the key indicators of physical endurance and the body’s ability to work effectively during physical activity. This indicator estimates the maximum volume of oxygen that a person can consume and use in a certain time during maximum intensity exercise. VO2 max is widely used in sports, medicine and scientific research to assess physical fitness, monitor health and develop training programs. From our article, you will learn what the VO2 max pulse is, how it is measured, and why it is important for health and athletic performance.

What is VO2max and why is it important for athletes?

Maximal oxygen consumption (MPC), also known as VO2max, is a measure of how much oxygen the body can consume and utilize during physical activity. It is measured in milliliters of oxygen consumed per kilogram of body weight per minute. The higher the VO2max, the better a person’s physical fitness and endurance.

VO2max testing is typically conducted on a treadmill or stationary bike with gradually increasing intensity. The test continues until the individual reaches their maximum oxygen uptake. In other words, this metric directly affects how fast you can run and how long you can sustain aerobic exercise.

Additionally, VO2max significantly expands your heart rate zones. The more oxygen your body can consume, the longer you can perform at a higher heart rate.

Can VO2max be improved?

The average VO2max for a regularly training healthy individual can reach 60–65 ml/kg/min. This refers not to professional athletes, but to those who train consistently. It is commonly believed that the limit is set by nature—that is, genetically. Indeed, baseline VO2max levels vary among individuals and can decrease due to an unhealthy lifestyle, including bad habits. However, with consistent and targeted training, it is possible to improve maximal oxygen consumption.

How can you do it? By pushing your body to its limits. The human body is designed so that not all muscles are engaged during low to moderate intensity exercise. Occasional high-intensity efforts—where the load reaches its maximum—gradually activate additional muscle fibers, helping to increase endurance and improve VO2max.

Improving VO2max for its own sake doesn’t make much sense. What matters is how you apply it. VO2max plays a crucial role in middle-distance events. However, a high VO2max doesn’t guarantee that athletes will run at the same speed. Many other factors—ranging from muscular to nervous system efficiency—also come into play. A runner with a lower VO2max might outperform someone with a higher one. That said, all professional athletes still strive to improve this metric.

How can you improve it?

By pushing your body to its limits. The human body is designed in such a way that not all muscles are activated during low- to moderate-intensity exercise. Periodic high-intensity efforts force the body to recruit additional muscle fibers, which in turn expands endurance and increases VO2max.

That said, improving VO2max for its own sake isn’t the goal. What matters is how you apply it. VO2max is especially important for middle-distance events. However, it doesn’t mean that two athletes with the same high VO2max will run at the same pace. Many other factors come into play—ranging from muscle efficiency to the nervous system. A runner with a lower VO2max might still outrun someone with a higher one. Still, all professionals strive to improve this key performance metric.

What should your maximal oxygen consumption (VO2max) be?

VO2max training alone won’t deliver results. There’s no need to focus solely on increasing this number. Athletic performance depends on a wide range of factors. For runners, what’s more important is the ability to run efficiently, along with specific, speed, and strength endurance, running technique, and overall speed.

Beginners don’t need to pay attention to VO2max at all. For them, it typically aligns with their anaerobic threshold. For more experienced athletes, VO2max can be treated as just one of several performance indicators. It makes sense to measure it and use it as a reference point. But more importantly, training should focus on strengthening ligaments, joints, and target muscle groups, as well as maintaining low-heart-rate endurance and overall physical conditioning.

Highest VO2max values

The record for maximal oxygen consumption belongs to a horse, with a VO2max of 180 ml/kg/min. Among professional athletes, the highest recorded values are seen in cyclist Oscar Svendsen (97.5), cross-country skier Bjørn Dæhlie (96), cyclist Matt Carpenter (92.0), Olympic marathon champion Joan Benoit (78.6), cross-country skier Bente Skari (76.6), and cyclist Flávia Oliveira (76.0).

How is VO2max measured?

There are different ways to measure VO2max, depending on whether you’re referring to the absolute or relative value:

• The absolute VO2max is measured in milliliters of oxygen consumed per minute. This value varies significantly between active individuals and those who are sedentary. In people with a low-activity lifestyle, it typically ranges from 3,200 to 3,500 milliliters per minute. In athletes, it can reach up to 6,000 ml/min. This measurement depends on body size, which is why the highest absolute VO2max values are usually recorded in sports like speed skating, rowing, swimming, and cycling.
• The relative VO2max is measured in milliliters of oxygen consumed per minute per kilogram of body weight (ml/kg/min). You’ve already seen this unit used earlier. When athletes are moving vertically, the more body mass they carry, the more effort is required. Therefore, to improve relative VO2max, it’s essential to stay in good physical shape or even lose weight—something especially important for individuals who are overweight.

VO2max in Men and Women

Women are naturally at a slight disadvantage due to a higher percentage of body fat compared to men. Even among women who are actively engaged in sports, VO2max values tend to be about 10% lower than those of men.

For example, a sedentary 35-year-old woman has an average relative VO2max of 38 ml/kg/min, while a man of the same age has about 45. Among 5K runners, female athletes average around 70, while male athletes reach about 79. For marathoners, male athletes average 73, and female athletes around 65 ml/kg/min.

As a result, due to physiological and anatomical differences between the sexes, achieving identical VO2max values is generally not possible.

The impact of age on VO2max

Numerous studies have examined the relationship between VO2max and age, but the findings are mixed. Some suggest that VO2max heart rate zones increase until around age 25, stabilize until 35, and then begin to decline. Other studies indicate that VO2max remains stable between the ages of 30 and 40, with a decrease occurring only afterward.

In any case, it is entirely possible to maintain VO2max at an optimal level—regardless of age—depending on your personal fitness goals.

How to determine your VO2max

There are two main ways to measure your VO2max:

• Running a set distance at maximum effort. The optimal test distance is 1500 meters. The result—based on your finish time—can be used to estimate your VO2max. You can also monitor your heart rate during the run. These numbers can later guide your training. The downside is that not everyone is able to push themselves to their absolute limit for nearly four full laps. Your body must already be conditioned to handle such exertion.
• Gas analysis test. This involves running on a treadmill or pedaling a stationary bike while wearing a mask that measures oxygen intake and carbon dioxide output. The data is recorded in real time on a computer using special sensors. The intensity gradually increases in stages. Once you feel you’ve reached your limit, the final value shown is your VO2max.

For example, if you run a 1500-meter time trial at a 4:00 pace with a heart rate of 180 bpm, that means you’re likely to sustain those figures when running at your VO2max on a track.

How to increase VO2max

Maximal oxygen consumption can be increased through interval training, which is known for its high level of difficulty. The main stress falls on the nervous system, as it often resists pushing beyond the maximum threshold—even in individuals with a strong physical foundation. Interval workouts also require long recovery periods and, as a result, cannot be included frequently in a training plan.

In marathon training, interval sessions are used sparingly, but they are still essential. They help the body improve its ability to absorb and utilize more oxygen. The key is to ensure these workouts are tailored to your specific goals and race distance. Training for different distances requires different approaches, and VO2max-focused intervals should be adjusted accordingly.

The best way to increase VO2max is by running middle distances of 3000 to 5000 meters. The duration of each interval should be 2 to 8 minutes. Base it on your own capabilities. The number of cycles should range from 4 to 8.

How does VO2max affect running speed?

Your running speed is directly influenced by how many milliliters of oxygen your body can absorb per minute. This is especially evident in shorter distances. In marathons, VO2max is less critical, as anaerobic metabolism plays a more important role. However, a high VO2max can still have a significant impact during the final sprint, where a burst of speed can help secure a better finishing position.

Developing VO2max is crucial for covering distances efficiently, as it directly affects the speed you can generate and sustain. While it’s less vital for marathon runners, it can provide a competitive edge in certain segments of the race, allowing them to overtake opponents more easily.