Know Your VO2 Max

What is VO2 max?

VO2 max is a wholistic measurement of how many of the systems in your body work together during exercise.(1) This includes your cardiovascular system, pulmonary system, metabolic and muscular systems. Essentially, this is a measurement of how much oxygen your body can use during any activity. Until recently, this number has been a main concern for high caliber athletes, but it’s becoming increasingly more popular among the general public as more scientific studies find high correlation between VO2 and mortality. It turns out that VO2 is one of the highest predictors of all-cause mortality! (2)

How to I test mine?

This magic number no longer needs to be a guess! There is a myriad of wearable devices that boast VO2 measuring capabilities, but the most accurate measurement is usually done in a performance lab with specialized equipment. A typical VO2 test will include wearing heart rate monitor, and a facemask attached to a couple small tubes which analyze how much air you breathe out as well how much oxygen and carbon dioxide you are breathing. A test can be done on a treadmill, stationary bike, or any other exercise machine. Tests usually last between 8-12 minutes, and get increasing more difficult every minute or so.

How do I improve my VO2?

Training to improve your VO2 is going to require a little bit of effort. The American College of Sports Medicine recommends 150 minutes per week of moderate intensity exercise.(3) This can make up approximately 80% of your weekly exercise, but specifically targeting your VO2 max requires you to push yourself a little bit further. The remaining 20% of your weekly exercise should be high intensity exercise, pushing your heart rate a bit higher.(4)  Increasing your VO2 max will have a variety of benefits for you, including improving your aerobic fitness, helping to manage weight, and improve your longevity!

Sources:

1. Ekblom B, Astrand PO, Saltin B, Stenberg J, Wallström B. Effect of training on circulatory response to exercise. J Appl Physiol. 1968 Apr;24(4):518-28. doi: 10.1152/jappl.1968.24.4.518. PMID: 4230646.
2. Strasser B, Burtscher M. Survival of the fittest: VO2max, a key predictor of longevity? Front Biosci (Landmark Ed). 2018 Mar 1;23(8):1505-1516. doi: 10.2741/4657. PMID: 29293447.
3. Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain DP; American College of Sports Medicine. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011 Jul;43(7):1334-59. doi: 10.1249/MSS.0b013e318213fefb. PMID: 21694556.
4. Muniz-Pumares D, Hunter B, Meyler S, Maunder E, Smyth B. The Training Intensity Distribution of Marathon Runners Across Performance Levels. Sports Med. 2024 Dec 1. doi: 10.1007/s40279-024-02137-7. Epub ahead of print. PMID: 39616560.