VO2 Max
Estimate your VO2 max based on your running performance or the Cooper test. Understand your cardiovascular fitness level.
What is VO2 Max?
VO2 max (maximal oxygen uptake) is the maximum rate at which your body can consume oxygen during intense exercise. It's the gold standard measure of cardiovascular fitness and aerobic endurance.
Higher VO2 max = better endurance performance. Elite marathon runners typically have VO2 max values above 70 ml/kg/min, while the average untrained person scores 30-40.
VO2 Max by Age and Gender
| Level | Men (ml/kg/min) | Women (ml/kg/min) |
|---|---|---|
| Excellent | 60+ | 50+ |
| Very Good | 50-59 | 40-49 |
| Good | 40-49 | 35-39 |
| Fair | 30-39 | 28-34 |
| Poor | <30 | <28 |
How to Improve VO2 Max
- HIIT intervals: 4x4 min at 90-95% max heart rate with 3 min recovery. The most effective method.
- Threshold runs: Sustained effort at 80-85% max HR for 20-40 minutes.
- Consistency: Train 3-5x per week. VO2 max can improve 15-20% in untrained individuals within 6-12 weeks.
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