If you like to be in shape, chances are you have heard the term VO2 max at one time or another. Maximizing your training and achieving optimal performance is probably somewhere on your mind when you work out (behind the beads of sweat on your forehead!) And this is where knowing the basics of VO2 max can come in handy.
When it comes to understanding your body, VO2 max is a useful indicator. Basically, the term refers to the maximum amount of oxygen a person can consume and use in one minute during exercise. VO2 max is measured in milliliters of oxygen consumed by each kilogram of your body per minute (mL/kg/min). The higher the number the better. But why is it so important for fitness?
Below, we answer that question with the help of the experts, and also reveal how you can measure your VO2 and the various ways you can improve it.
Why is VO2 Max important?
Rhona Pearce is Sports Science Manager at loughborough university (opens in a new tab) in the UK, which has been ranked number one in the world for sports-related subjects for the past six years in the QS World University Rankings by Subject.
Rhona says, “VO2 Max is a key measure of a person’s aerobic fitness and a good indicator of a person’s overall fitness. It is important as it sets the ceiling for a person’s aerobic capacity.”
Dr. Christopher Kirk, Professor of Sport and Exercise Physiology, in Sheffield Hallam University (opens in a new tab)another leading UK sports university, explains why VO2 Max is important not only to help determine aerobic capacity, but also to give an idea of a person’s general health.
“When we exercise, our body breaks down energy for muscles to contract,” explains Chris. “We have a very small amount of energy for the muscles to use, about enough for three seconds of work, so it has to be replaced as it is used. Oxygen is used for this, to break down the carbohydrates and fats we consume in our diet to replace the energy used by muscles during exercise.
How can you measure your VO2 Max?
The most accurate way to measure your VO2 max is in a physiology lab with a gas analyzer that involves wearing a face mask while running, cycling or rowing until you can’t go any faster and your body has reached its VO2 max. However, you will need a team of physiologists and access to a laboratory for your results.
Other more practical methods for estimating VO2 max include:
1. Cooper’s 12-minute run
During this test you run as fast as you can in 12 minutes without stopping. The distance you travel is put into an equation with your age, body mass, and gender, giving you a prediction of your VO2 max.
2. Multi-stage fitness test (commonly known as beep test)
No doubt you have heard of this test and most likely you have participated in it. Athletes run 20 meter shuttle runs continuously, reaching each marker before the next whistle blows. The time between each sound speeds up, increasing intensity. No specialized equipment is needed.
3. The intermittent yo-yo test
Similar to the beep test, this involves short intensive runs between two separate markers at increasing speeds with a short recovery time. The pause gives this test its name ‘YoYo’.
Both the Intermittent YoYo Test and the Multi-Stage Fitness Test use similar equations to the Cooper 12-Minute Run, but of course they are not as precise as the lab tests. A series of sports watches (such as the best running watches Y best fitness trackers (opens in a new tab)) now offer VO2 max estimates, including models from Apple and Samsung, as well as several of the best garmin watches.
Is there such a thing as a good “score” when it comes to your VO2 Max?
“For the average person who just wants to be fit and avoid certain diseases, anything over 40 ml/kg/min is recommended, with an ‘average’ of 35-55 ml/kg/min for most people. populations”.
In terms of a ‘good’ VO2 max “score,” this depends on what you want to do, says Dr. Christopher Kirk. “If you want to be a top-level marathon runner or road cyclist, then 70ml/kg/min is the absolute minimum you need, with scores in the mid-70s to low 80s being more realistic for men and the mid-to-low 80s. 70’s for men. females To participate in a team sport, anything over 60 ml/kg/min will be good.
How can you improve your VO2 Max?
To some extent, your VO2 max is down to your genes, says Rhona Pearce, but it can be improved.
“VO2 max is genetically determined, but it can be improved with proper training. How much you can train and improve VO2 max. it will depend on how close you currently are to your genetic limit. The main limiting factor is the ability of the cardiorespiratory system to deliver oxygen to exercising muscles, which is genetically determined. Highly trained elite athletes tend not to be able to make much improvement, achieving performance gains through other areas.
“Traditionally, the two main approaches to improving VO2 max. are a high volume of low-intensity exercise or accumulating time spent at VO2 max. through short intervals of high intensity.
The highest VO2 Max ever recorded for men is 96 ml/kg/min, and for women 77 ml/kg/min, both cross-country skiers.
Quote: Dr. Christopher Kirk, professor of
So, in essence, the two methods that could help you increase your VO2 Max could be a moderate-intensity run for 30-40 minutes, for example, or a HIIT run (which involves a moderate-intensity warm-up for five minutes followed by five repetitions of three minutes at high intensity, with two minutes of rest between each race). For inspiration, take a look at our five ideas for fun HIIT cardio workouts (opens in a new tab).
Dr. Christopher advises choosing the option you are likely to be consistent with. “There is a lot of debate about whether moderate long-distance cardio or high-intensity interval training (HIIT) is better for improving VO2 max. Most likely, when done correctly, there will be very little difference between them.
“The only difference is which one you prefer to do: 30-40 minutes of steady running or around 25 minutes of high-intensity work. Which one will you personally enjoy the most and which one will you personally follow each week? Do that.
