This special issue takes a closer look at VO2 max
What is VO2 max?
VO2 max is a great predictor of overall physical health and exercise capacity. It is defined as the maximum amount of oxygen that the body can use, measured in millilitres of oxygen, per kilogram of body weight, per minute (mL/kg/min). One way to consider it is how well your body can take in oxygen (using the lungs), transport it (using the heart and blood vessels) and use it to exercise (using muscles). Essentially, the higher your VO2 max is, the better.
How is it measured?
VO2 max is measured using a machine capable of analysing the difference between air inhaled and air exhaled. People taking the VO2 max test breathe into a type of face mask (covering their mouth and nose), which is hooked up to the machine by tubes. Participants then run at increasing intensity (speed and incline) on a treadmill. During the test, oxygen usage increases up to a maximum and then plateaus as you switch into anaerobic mode (at which point exhaustion soon follows). By calculating the difference between oxygen inhaled vs exhaled, the machine can determine the highest amount of oxygen you can use per minute.
What should mine be?
The average person should fall somewhere between 30 and 60, but it really depends on who you ask, how old you are, how lean you are and whether you’re male or female. Garmin has produced a nice chart as a guideline, but remember, the line between good and bad can be somewhat arbitrary. Elite athletes are frequently above 60 and the highest ever recorded was a whopping 96!
How can I improve it?
Exercise! Regular exercise training will get you moving up the VO2 max scale. Unfortunately, our individual biology (e.g. how big your lungs are) and the genes we inherit from our parents (e.g. how efficient your muscles are) will limit how much you can improve it.
What else should I know?
In addition to running, VO2 max tests can also be conducted whilst cycling on a stationary bicycle. Your fitness watch might tell you your VO2 max, but it is important to remember this is only an estimate, not measured. However, a VO2 max test is hard to come by (and unpleasant), so a watch will have to do for most.
What is my personal experience?
I’ve been fascinated by VO2 max since 2010 when I was lucky enough to perform some scientific research on it. I’ve never taken a VO2 max test, but the best I’ve recorded on my watch is 56.
Acknowledgements
This special issue has been put together from a variety of sources and personal experience. To learn more, check out these previous articles on VO2 max, or visit Garmin or Nike for a great introduction.
Abstract Athlete 