VO2 Max: Why It’s Crucial for Peak Athletic Performance

If you have ever heard the term ‘VO2 max’ at the gym or on social media and were left confused as to how it relates to fitness, you may be interested to know it is considered to be the gold standard for cardiorespiratory fitness.

Whether you are trying to smash your 5K record, improve your HIIT workouts, or simply want to feel less winded walking up stairs, improving your VO2 max can significantly help you reach your goals and offer the perfect excuse to splurge on those dream men’s running shoes you have been eyeing.

VO2 max is the maximum rate of oxygen your body is able to use during physical exercise. Oxygen is a vital component of the respiratory process that allows us to breathe. As you take in oxygen, your lungs absorb it and turn it into energy called adenosine triphosphate (ATP).

ATP powers your cells and helps you release carbon dioxide, a bi-product of this respiratory process, when you exhale. The higher your VO2 max levels are, the more oxygen your body can consume and the more efficiently it can use oxygen to generate elevated levels of ATP energy.

By improving these functions, you can help your body handle more intense and extended aerobic fitness activities, such as running, swimming, and dancing, that typically require elevated oxygen intake.

There are two main types of VO2 max measures: absolute and relative. Your absolute VO2 max refers to the total amount of energy you breathe in every day. This number is not dependent on your age, gender, height, or weight and is measured in liters per minute.

Relative VO2 max is the total amount of oxygen you inhale relative to your weight. These numbers are measured in milliliters per kilogram. Both measurements help you gain a better understanding of your fitness levels. However, relative VO2 max can be more beneficial when measuring and comparing your results to other people.

Traditionally, VO2 max tests are conducted in controlled medical facilities, such as sports labs or hospitals, and are overseen by doctors, fitness specialists, or cardiologists. These tests are called maximal exercise tests, and they are used to measure your VO2 max when exercising at your maximum effort. They typically take 10 to 20 minutes to complete.

You must breathe into a mask while running on a treadmill or riding a stationary bike, with the intensity of the activity slowly increasing until you reach your maximum output level. The mask is connected to a machine that measures breathing rate, oxygen intake, and carbon dioxide output. You are also required to wear a heart rate monitor.

Alternatively, some personal trainers and fitness instructors have the correct certification to conduct VO2 max tests. These are known as submaximal tests because they are conducted below your maximum heart rate and below your maximum exhaustion level, commonly reaching 75-85% of your maximum heart rate.

Although they are not as efficient as maximal exercise tests, they are still a proactive way to measure VO2 max levels and general heart and lung endurance during exercise. The type of test you take largely depends on your fitness level. People with low fitness levels traditionally do a simple walk or run test on a treadmill, while more advanced athletes can take the Astrand treadmill test, a multistage bleep test, or a 2.4km run.

The best way to improve your VO2 max is by performing high-intensity interval training, or HIIT. These workouts push you to maximum capacity for short bursts, followed by a recovery period. They increase aerobic capacity by gradually increasing how efficiently your body uses oxygen.

Additionally, include longer, moderate-paced cardio exercises like running, swimming, or cycling to help improve overall endurance and heart health. Based on your current fitness goals and training program, you should include two to four cardio sessions per week.

You don't need to be a professional athlete to reap the rewards of improved VO2 max levels. Increasing your numbers can benefit your fitness in many ways, including improving your daily life and overall workout performance.

Strength Training Endurance

If your heart rate spikes too soon and you expend all your energy too quickly during circuit training, HIIT, or supersets, improving your VO2 max levels can help you recover quicker between weight sets and support more demanding workouts.

Increased Energy

Your cardiovascular system is a vital part of how energized you feel. If you have a higher VO2 max level, your body is able to deliver oxygen to the muscles around the body more efficiently and effectively.

This can directly result in improved stamina for daily activities outside of the gym, such as household chores, chasing after children, carrying groceries, or general alertness.

Easier Cardio Exercise

If you regularly go to the gym but still find yourself feeling winded after walking up stairs or at the beginning of a run, you should evaluate your VO2 max and find ways to improve your stats. Stronger VO2 max can help to deliver oxygen quicker and more efficiently around the body, allowing you to sustain elevated fitness efforts for a longer period of time.

Improved Recovery

Higher VO2 max levels support faster post-workout recovery, meaning you are less likely to feel weak or fatigued after more intensive training. This can help you train more consistently and effectively, supporting your overall fitness goals.

Better Overall Wellness

Medical studies have revealed a link between higher VO2 max stats and lower risks of metabolic issues, cardiovascular disease, and cognitive decline as people age. According to exercise physiologist Stacey Sims, PhD, it is one of the strongest indicators of long-term longevity and health.