VO2 max: How To Measure and Improve It (2024)

If you exercise regularly, you probably keep track of how many minutes you work out, how many calories your burn and your heart rate.

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But there’s another indicator that can help you improve your aerobic fitness.

VO2 max — or your oxygen uptake — shows how much oxygen your body absorbs and uses while working out. V is for volume, O2 is for oxygen and max is for maximum.

Sports medicine physician Matthew Kampert, DO, MS, explains how to measure your VO2 max and how to improve it.

“It gives you an objective view of your health,” says Dr. Kampert. “It gives you a good idea of how effective your training is.”

How to measure your VO2 max

Having an idea of what your VO2 max is can help when it comes to training for sports, improving your health and getting the most out of your workout.

VO2 max shows how well your heart pushes blood to your muscles and how efficiently your muscles can extract that oxygen from your circulating blood. As you breathe in oxygen, it powers a metabolic reaction within your muscle cells that gives your muscles energy called adenosine triphosphate (ATP).You breathe faster and deeper while exercising because your body needs more energy to work

“During exercise, the body will use oxygen and produce carbon dioxide, which is let out as you breathe,” explains Dr. Kampert.

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VO2 max is typically measured in milliliters of oxygen consumed in a minute per kilogram of body weight (mL/kg/min). Having a higher VO2 max number typically means you’re in good cardiovascular shape, but you could also increase your VO2 max by losing body fat.

There isn’t one golden number for each person, but professional athletes tend to have a higher VO2 max number. While VO2 max tends to decline in age, regular exercise can greatly slow this decline.

You can find out your VO2 max number by performing a cardiopulmonary exercise test at your doctor’s office or exercise medicine lab. Typically, you’ll wear a mask over your face to record your oxygen consumption and carbon dioxide production while running on a treadmill, riding a bike or doing some other form of cardiovascular task.

“We can determine the volume of air you moved with your breath and also the composition of carbon dioxide and oxygen,” says Dr. Kampert.

By measuring how much oxygen is converted to carbon dioxide, you’ll find out how many calories you burn at different levels of exercise intensity. Your heart rate will also be monitored at different exercise intensities.

“We can then use that data to develop an exercise prescription with specific heart training zones to maximize the burning of fat for individuals interested in weight loss,” says Dr. Kampert. “So by knowing how much oxygen we consume, that’s how we can determine your VO2 max.”

Certain fitness trackers and devices can also estimate your VO2 max by using your heart rate.

“VO2 max is the gold standard for measuring cardiorespiratory fitness,” notes Dr. Kampert.

What’s a good VO2 max?

VO2 max numbers vary from person to person. Factors like age, gender and fitness level will affect your VO2 max number.

VO2 max for men

Here are VO2 max averages for men 18 to 45 years old, based on activity level:

Activity levelAverage VO2 max
Sedentary35-40 mL/kg/min
Active42.5-46.4 mL/kg/min
Very active≤ 85 mL/kg/min
Activity level
Sedentary
Average VO2 max
35-40 mL/kg/min
Active
Average VO2 max
42.5-46.4 mL/kg/min
Very active
Average VO2 max
≤ 85 mL/kg/min

VO2 max for women

Here are VO2 max averages for women 18 to 45 years old, based on activity level:

Activity levelAverage VO2 max
Sedentary27-30 mL/kg/min
Active33.0-36.9 mL/kg/min
Very active≤ 77 mL/kg/min
Activity level
Sedentary
Average VO2 max
27-30 mL/kg/min
Active
Average VO2 max
33.0-36.9 mL/kg/min
Very active
Average VO2 max
≤ 77 mL/kg/min

How to improve your VO2 max

Improving your VO2 max (and your oxygen intake) means you’re setting your body up for success and how much cardio it can handle. You’ll be able to swim or run (or participate in other cardio-related activities, including hiking) with more intensity and for longer.

Knowing your VO2 max is also a good baseline of your athletic abilities if you’re looking to train or perform at a certain level.

But if your VO2 max isn’t where you want it to be, you can improve it by trying the following types of exercise:

  • High-intensity training (HIIT), which requires doing a few minutes of intense aerobic exercise, reducing intensity for a few minutes and then increasing again.
  • Low-intensity training like running, biking, hiking or rowing.

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“You want to aim to decrease your body fat percentage, while preserving lean muscle mass,” says Dr. Kampert.

While HIIT is an effective way to increase your VO2 max, switching up your low-intensity training can help as well, especially since those types of workouts are less stressful on your body.

Overall, improving your VO2 max and keeping track of it can play a huge role in your health, and can be a good indicator of your fitness level.

“If we improve that VO2 max, we decrease your risk of having a cardiovascular event because what it shows is that you improved your cardiovascular health if you’re able to improve that VO2 max,” says Dr. Kampert.

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VO2 max: How To Measure and Improve It (2024)

FAQs

How do you test and improve VO2 max? ›

Tempo run to improve VO2 max: Training at about 85 percent of your VO2 max pace improves your muscles' ability to process oxygenated blood. Simply multiply your VO2 max pace by 85 percent (.85), then use that pace for a 20-minute run.

How do you measure your VO2 max? ›

How Do You Measure VO2 Max? Maximal exercise tests are used to measure VO2 max when you're exercising at your maximum effort. These are usually done in a lab or other testing center. You'll breathe into a mask as you run on a treadmill or ride a stationary bike.

How to improve VO2 max quickly? ›

Here are 7 actionable steps to improve your VO2max:
  1. High-intensity interval training. ...
  2. Reduced exertion HIIT. ...
  3. Diversify your training. ...
  4. Challenge yourself with fitness goals. ...
  5. Give yourself time to recover. ...
  6. Get rid of excess body weight. ...
  7. Switch to a healthier lifestyle.

What is the most potent method for improving VO2 max? ›

You can train your Vo2 max most efficiently by working at a high intensity. Many running coaches recommend training at around 90-95% of your maximum heart rate. Working near your max heart rate helps strengthen the muscles in your heart and increase the volume of blood it can pump with each beat.

How can I increase my VO2 intake? ›

While it sounds almost counterintuitive, increasing your mileage with mostly easy runs will boost your VO2 max. A review in Sports Medicine found that both endurance training and interval training raised one's VO2 max. You can also boost your VO2 max through easy runs.

What is the best test for VO2 max? ›

Whether you're seeking improved performance or better cardiovascular health, testing your VO2 max will give you a baseline to measure future fitness improvements and assess your current aerobic health. Cycle ergometry in a lab setting is the gold standard method for measuring VO2 max.

How can seniors improve VO2 max? ›

A Glimpse into my personal journey and experience with improving VO2max through practical steps after my 60s.
  1. Step 1 — Regular Cardiovascular Workouts. ...
  2. Step 2 — Weight Lifting, Strength, Resistance Training. ...
  3. Step 3— High-Intensity Interval Training (HIIT) and Sprints. ...
  4. Step 4— Rest, Recovery, and Fun.
Oct 31, 2023

What is the best exercise to increase VO2? ›

Workout 2: On a hill or treadmill

Workout 2: Run hard uphill for 2 minutes (you'll need to find a decent hill!), jog back down to your starting point and repeat. Treadmill tip: The pace and incline should be hard work, but sustainable for 2-6 minutes.

Can walking improve VO2 max? ›

You can improve your VO2 max by doing any aerobic exercise that gets your heart pumping — the more vigorous, the better. If you're not currently active, walking may be vigorous enough to trigger improvements in your VO2 max score.

Can deep breathing improve VO2 max? ›

Deep belly breathing means that you are increasing your maximal oxygen uptake, VO2 max, and using the entire capacity of your lungs. When only breathing with your chest, you will be far away from using your full running potential, as you do not take advantage of the actual strength and capacity of your lungs.

What is a good VO2 max for my age? ›

For a 30-year-old male, a VO2 max of 49-56 would be classified as “good,” and a VO2 Max of 56 or greater as “superior.” For a 30-year-old female, a VO2 max of 45-52 would be classified as “good,” and a VO2 Max of 52 or greater as “superior.”

How to improve VO2 max without running? ›

Here are three effective strategies to elevate your aerobic capacity and VO2 max – no running required.
  1. Protocol 1: Spin Bike Intervals. To increase your VO2 max on a spin bike, interval training is your friend. ...
  2. Protocol 2: Tempo Workouts on a Rowing Machine. ...
  3. Protocol 3: Incline Walking on a Treadmill.
May 9, 2024

Is it worth getting VO2 max tested? ›

Can a VO2max test help improve your performance? The VO2max test is not for the faint of heart! But it might help your running performance. If you've been training really hard and want to objectively see your improvement, you might be interested in doing a VO2max.

What is the only accurate way to test VO2 max? ›

A lab setting will provide the most accurate measure of your VO2 max, but you can also use a smartwatch or a formula and a 1-mile walk test. If you are concerned about your VO2 max or how to improve it, see a healthcare professional.

What are the symptoms of low VO2 max? ›

Fatigue, low energy, & insomnia are signs of low VO2 max

However, most of the time, the diagnosis is simple: their VO2 max is low, which means their physical fitness has a great opportunity to improve.

Can Apple Watch measure V02 Max? ›

Apple Watch Series 3 or later can record an estimate of your VO2 max using the heart and motion sensors during an Outdoor Walk, Outdoor Run, or Hiking workout in the Workout app. Apple Watch supports a VO2 max range of 14-65 mL/kg/min that is validated for users 20 years or older.

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