What is VO₂ Max and Why It Matters

VO₂ Max is a common performance measure thrown around the health and fitness world and is often used to gauge an individual’s peak fitness level. Because it can be used as a performance measure for athletes, it is sometimes misunderstood as being important only to those looking to improve their athletic endeavors. While this is true, it is also an important marker of health for everyone, as one’s peak fitness applies to everyday life. In this article, we will discuss VO₂ Max, what it is, and why it matters for your fitness, health, and goals.

What is VO₂ Max?

VO₂ Max is the maximum amount of oxygen that a person’s body can utilize when exerting maximal effort during physical activity. This is why it is often used as a measure of an individual’s cardiovascular and respiratory fitness, because the higher someone’s VO₂ Max, the more efficiently they can utilize oxygen and transport it throughout the body. It is measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).

How is VO₂ Max Measured?

VO₂ Max testing is traditionally done in a lab setting. It involves wearing a mask over your face to measure the amount of oxygen consumption and carbon dioxide production while riding a stationary bike or running on a treadmill. The intensity of the cycling or running steadily increases until the individual reaches exhaustion, requiring peak oxygen consumption. Through this test, a VO₂ Max can be determined and used as a baseline for training or general health purposes.

There are other ways that VO₂ Max can be measured outside of this setting; however, these are less accurate than the method described above. Some wearable devices, like an Apple Watch, can estimate VO₂ Max.

Why Does VO₂ Max Matter?

As mentioned before, VO₂ Max can be used by athletes to track and train for better performance. But as we see in the table below, this value applies across the lifespan:

(Adapted by Peter Attia from ASCM)

VO₂ Max doesn’t start and end with just athletes. Every activity we engage in daily places varying demands on our body. Hiking, walking, jogging, kayaking, cross-country skiing, playing with kids or grandkids, and even climbing stairs require a certain level of fitness. Another good reason to know this number is that, as we age, we experience a natural decline in our VO₂ Max. Based on the table above, an above-average woman’s VO₂ Max in her 30s is around 34–38 ml/kg/min. This same group, 30 years later in their 60s, has a VO₂ Max of 25–29 ml/kg/min. What this means is the same activity 30 years from now will likely be more difficult to perform, emphasizing the importance of maintaining cardiovascular fitness as we age to sustain similar activity levels.

How to Improve VO₂ Max

Improving VO₂ Max involves enhancing your cardiovascular and respiratory systems’ ability to deliver and utilize oxygen. There is no magic pill that can improve it on its own, it requires consistent effort through exercise. When considering exercises to improve your VO₂ Max, remember that working at high intensity is key to eliciting adaptations in this part of your cardiovascular system. This may include high-intensity interval training, endurance training such as running, cycling, or swimming, and strength training.

Conclusion

VO₂ Max is a valuable measure of fitness that extends far beyond athletic performance. It impacts daily activities, overall health, and quality of life. Understanding and improving your VO₂ Max can empower you to stay active, healthy, and independent as you age. Whether through structured training or simply staying active, working to boost your VO₂ Max is a step toward better health and vitality.

Disclaimer: Before starting any new exercise program or if you have concerns about your ability to participate in physical activity, consult your doctor to ensure it is safe for you.

Written by Andrew Traver PT, DPT, CSCS

Sources:

American College of Sports Medicine. “Normative Data for VO2 Max across Age and Sex Groups.” ACSM’s Guidelines for Exercise Testing and Prescription, updated table 8-9. American College of Sports Medicine, [accessed on 25 Nov. 2024]. https://www.acsm.org/docs/default- source/publications-files/hrpfam5_table-8-9-updated.pdf?sfvrsn=e82139fc_4.

Attia, Peter. “Tweet text or a brief description of the content, such as ‘VO2 Max chart discussion.’” X (formerly Twitter), 4 Mar. 2022, https://x.com/PeterAttiaMD/ status/1499407558468980736/photo/1.

“VO₂ Max: What Is It and How Can You Improve It?” Harvard Health Publishing, Harvard Medical School, 25 Apr. 2022, https://www.health.harvard.edu/staying-healthy/vo2-max-what-is-it-and-how-can-you-improve-it.