VO2 Max Explained: How to Test, Improve, and Use Your Aerobic Capacity
VO2 max is considered the gold standard measure of cardiovascular fitness. Elite athletes obsess over it, and research shows it is one of the strongest predictors of longevity.
What Is VO2 Max?
VO2 max is the maximum rate at which your body can consume oxygen during intense exercise. It represents your body's upper limit for aerobic energy production.
The Definition
VO2 max = Maximum volume of oxygen your body can use (measured in mL/kg/min)
Estimate Your VO2 Max
Calculate your aerobic capacity based on your fitness data.
Try the VO2 Max CalculatorVO2 Max Norms
- Poor: Men below 35, Women below 30
- Good: Men 40-48, Women 35-42
- Excellent: Men 48-55, Women 42-50
- Elite: Men 55+, Women 50+
How to Improve Your VO2 Max
- HIIT: 4-6 intervals of 3-5 minutes at 90-95% max heart rate
- Threshold Training: Sustained efforts at 85-90% max HR
- Long Slow Distance: 80% of training at 60-70% max HR
VO2 Max and Longevity
Low cardiorespiratory fitness is a stronger predictor of death than smoking, diabetes, or high blood pressure. Each 1 mL/kg/min increase in VO2 max reduces mortality risk by 9-15%.
Track Your VO2 Max
Estimate your current aerobic capacity and track improvements.
Use the VO2 Max CalculatorConclusion
VO2 max is more than just a number for athletes—it predicts your overall health and longevity. Use our VO2 Max Calculator to estimate your current level and track improvements.