VO2 Max: What Is It And How Can You Improve It?

Looking to not be so out of breath during your workouts? Want to withhold intensity during a longer session? Or perhaps you’re wanting to improve your overall health and longevity? Your VO2 max could hold the key. Historically a metric that was accessible for elite endurance athletes via testing in a performance lab, it’s also a trackable metric (albeit more of an estimate) on many wearable devices. In fact, it recently became one of the new features on WHOOP.

Whether you’re already clued up as to what it is, or have perhaps just overheard it and want to learn more, let’s take a closer look at what it really means and how you can improve yours.

What is VO2 Max?

“VO2 max is the maximum amount of oxygen your body can take in and move through your bloodstream during physical activity,” says spokesperson from WHOOP. “It can be an important metric for understanding your cardiovascular fitness as well as being an excellent marker for long-term health and performance too.”

“It’s often referred to as the size of your ‘engine’ and is measured in millilitres of oxygen, per kilogram of body weight, per minute (ml/kg/min).” says Luke Vanderfeen, Physiotherapist at The Running Room.

So what’s a good VO2 Max score?

Put simply, the greater the number, the better. “The higher your VO2 max, the more oxygen your body can utilise which means your cardiovascular fitness will be better,” says a spokesperson from WHOOP. But like with most things, there is a lot more to it than just how fit you are. “Scores also depend on your age, gender and general or baseline activity level,” says Luke. “Your VO2 max naturally declines with age and is said to drop by around 1% every year after the age of 30. But the good news is, it can be maintained with adequate training,” he adds. “Males typically have a higher VO2 max due to having larger heart and lung capacity, as well as higher hemoglobin levels.”

If you want to talk numbers, this may help... “A VO2 max of 35-40 is generally considered average for most people,” says a spokesperson from WHOOP. “A value over 50 is often a strong indicator of excellent fitness levels.”

How do you test your VO2 Max?

Whilst lab testing with specialised (and expensive) equipment will give you a very accurate and precise reading, most wearables and tracking devices will have VO2 max predictors. “We estimate VO2 max through a proprietary algorithm that incorporates a wide range of data points - both whilst being active and when at rest,” says a spokesperson from WHOOP. “These include physiological metrics, activity data and demographic information which all helps to give a highly personalised score that is tailored to your unique physiology and lifestyle.”

“We developed our algorithm through extensive data which used a metabolic cart device to measure the rate of gas exchange during breathing in a maximal exercise test. We collected a large amount of data to train and validate it alongside other WHOOP metrics like recovery, HR training zone times and GPS-enabled running data,” a spokesperson from WHOOP. In true WHOOP style, their stringent accuracy requirements has meant a mean percent error of less than 8% vs gold standard testing which is pretty impressive.

Is VO2 Max a useful metric for everyone?

Whilst typically linked to performance in endurance sports like marathon running and long distance cycling, it’s not just about your fitness levels. It is in fact, applicable to anyone wanting to prioritise their wellbeing and longevity since it can be a great measure of your overall health too.

Improving your VO2 max can have many other benefits away from better performance in the gym or sport. When your aerobic capacity and stamina improves, so does your mental alertness and energy levels. This can have profound effects on your awareness and focus and even help to instill a calmer state of mind. It’s also said to help regulate cortisol production and improve your mood too.

“A lower VO2 max has been said to be a negative predictor for the development of cardiovascular disease, as well as being associated with a higher risk of heart disease and other metabolic disorders,” explains Luke. This is because with a strong cardiovascular system your heart pumps more blood per beat and your circulatory system becomes more efficient. You’ll likely notice a lower resting heart rate too.

“A higher score on the other hand can be linked to greater longevity as shown in other studies,” explains Luke. There are also studies to shoW a higher VO2 max can increase lifespan and improve your metabolic health and glucose regulation too.

How to improve your VO2 max

Undeniably the million dollar question, there are a few ways in which you can boost your score. Here are a few:

HIIT is one of the most effective ways and involves short bursts with periods of rest in between. “To do this, aim for 90-100% effort,” says Luke. “You can try the Norwegian method which involves four lots of four-minute intervals of intense exercise with a 3 minute rest in between each one. Or for something shorter, try Tabata - 20 seconds of work with a 10 second rest,” he adds.

“This would typically involve training at zone 2 to help build your base level fitness,” explains Luke. “This is more effective for beginners as more trained athletes will need to work at higher intensities to shift theirs.”

Since heavy compound movements like squats and deadlifts enhance your muscle oxygen usage and overall endurance, this can be another addition.

Maintaining a healthy body weight is also key. Excess weight can make it harder for your body to use oxygen efficiently as well as putting additional strain on your heart and lungs. A balanced diet and regular movement can help to reduce the load on your cardiovascular system. Top tip: do keep your stats (like your weight) on your fitness tracker updated for more accurate scoring.

Like with anything, listening to your body is also crucial. Whilst regular training is essential for seeing improvements, rest and recovery is too.

If you’re wondering how long it can take to see a difference, this will depend on your starting point. “Beginners following a structured training plan can expect to see some serious changes within 4-6 weeks but for those who have a substantial level of fitness already, it will take longer,” says Luke.

Further reading: What’s New About The WHOOP 5.0?

Further reading: An Expert Guide To Finding The Right Running Shoes

Further reading: Have Run Clubs Become A Dating Day Activity?

Further reading: Marathon Training Guide From A Running Coach & Physiotherapist