How to Improve your VO2 Max

VO2 max is often seen as the gold standard for aerobic fitness. If you regularly participate in 5K’s, 10K’s, marathons and other kinds of races, you will no doubt have come across this topic when speaking to other runners.

So what exactly is VO2 max, what does it mean for you, and how can you increase it? We've answered all your questions about VO2 max.

What is VO2 max?

VO2 max is a measure of how much oxygen your body is able to absorb when exercising. It refers to the Maximum Value of Oxygen (O2) you can take onboard.

When you breathe, oxygen enters your lungs, crosses into your bloodstream and triggers chemical reactions which let your cells release energy. The more oxygen you can absorb, the further, faster and longer you can run.

You are able to increase your VO2 max through regular exercise. The more you work out,  the more efficient your body gets at absorbing oxygen.

How is VO2 max calculated?

VO2 max measures how many millilitres of oxygen are consumed every minute, for each kilogramme you weigh (ml/kg/min).

To calculate your exact VO2 max, you need to visit a special sports laboratory, where a technician attaches an oxygen mask to your face. You then perform aerobic exercises (typically, running on a treadmill or using an exercise bike) at a high tempo. The technician can see exactly how much oxygen you have used during the test, and they can then calculate your VO2 max based on oxygen used, time and your weight. 

Getting an exact VO2 max measure in a laboratory isn’t really necessary for most runners - especially for amateurs. Today, many exercise apps like the ASICS Runkeeper app, can connect with your smartwatch to track your heart rate and give a good estimate of your VO2 max.

What is a good VO2 max?

A ‘good’ VO2 max depends on a number of factors, including your age, gender and the altitude you train at. That being said, a highly active male could expect to have a VO2 max of around 85 ml/kg/min, while a highly active female could expect a VO2 max of around 77 ml/kg/min.

People’s VO2 max tends to decline as they get older. But, by taking part in regular aerobic exercise such as running, cycling, swimming, walking, gym classes and many other sports, you can keep your VO2 max elevated.

Is VO2 max a good indicator of fitness?

Yes, VO2 max isrecognised by health experts as a good indicator of your fitness. It provides an objective measure of how efficient your body is at using oxygen, and this usually suggests your heart is in good health too. 

People with higher VO2 max are able to do things like:

• Walk up the stairs without getting out of breath

• Exercise for extended periods of time without needing to stop

• Use muscle fibres more efficiently to achieve sudden bursts of speed

However, VO2 max isn't the ‘be all and end all’ for fitness. Just like your BMI, calories burned, or the speed at which you run – it’s a useful metric to understand your fitness, but it only tells part of the story.

For example, one person could have an average VO2 max, but still outperform someone else who has a higher VO2 max in a race, because of other physiological advantages the first individual has (such as weight, muscle density, height and so on). So, while it’s helpful to know your VO2 max, other factors also influence the picture of your overall fitness.

How to increase your VO2 max

If you would like to increase your VO2 max, there are a couple of ways to do this:

• First, you need to know your baseline VO2 max. You can of course visit a sports lab if you wish, but it’s also fine to use a smartphone app, like ASICS Runkeeper, which shows you a good estimate. Once you know your current VO2 max, you can begin working to increase that figure.

• High Intensity Interval Training (HIIT).HIIT is one of the most effective ways of increasing your VO2 max. With HIIT training, you perform repeated bursts of intense exercise, with short breaks in between. It could include things like sprinting, burpees, mountain climbers, jumping jacks, squats and other exercises. The more HIIT training you do, the more you push your body to increase its efficiency at using oxygen.

• Stamina training. Another way to increase your VO2 max is by doing various lower intensity endurance exercises. By doing long, slow runs, using an exercise bike, rowing or even lengthy walks, you will gradually build up your body's efficiency at using oxygen over longer distances.

What are the benefits of increasing VO2 max?

Increasing your VO2 max comes with a plethora of benefits, both for your running as well as your general well-being.

• Live longer.Studies have shown that people with a higher VO2 max are less likely to suffer from heart disease as well as various other illnesses. You can therefore expect to live longer if you have a higher VO2 max.

• Improve running performance. People with higher VO2 max should be able to run longer, harder and faster than those with a lower VO2 max – and that could help you perform better in races.

• Feel less tired. If you have a higher VO2 max, you will get more oxygen to your cells during exercise, which helps you use energy more efficiently. And that means you’ll feel less tired when you work out.

By increasing your VO2 max, you can expect to improve your running and feel less drained once your training sessions are over. And to do that, it's very helpful to have the right equipment. Make sure you are wearing a pair of supportive, lightweight running shoes and comfortable clothing that lets you perform at your best.