What is the Vo2 Max?

Years ago, I had a personal trainer and he would always emphasize my Vo2 Max. We focused on cardiovascular training and weight loss, so he always talked about increasing my Vo2 Max. I'll be honest, I never listened because he would always mention it during the workout, where I was just trying to survive. Our training was different from running because it was 30 minute sessions that involved a lot of CrossFit workouts. I never tracked to see how high my Vo2 max was, but I would guess it was pretty high. After a while, my conditioning was top notch and I could do 1 hour CrossFit sessions with ease.

Fast forward to when I started running, I noticed that I was never out of breath during runs. I could always hang for a long time from a cardio perspective, but my muscle endurance wasn't where it needed to be. I realized that I would have to increase my Vo2 Max through a mix of different runs, mostly different speed and tempo runs, along with long distance runs. If you have no idea what I'm talking about, not to worry. Today, I'll break down what is the Vo2 Max number and important facts around it. Without further ado, let's get into it.

DEFINITION

Per Google, the definition of VO2 Max is the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. VO2 Max has three components: lung capacity, heart volume, and capillary delivery. In essence, VO2 Max is how much oxygen your lungs can take in and how much oxygenated blood your heart can pump. The more oxygen your lungs can take in, the more you can last without breaking down. Generally, athletes who focus on HIIT (High intensity interval training), running, biking, swimming, hiking or other outdoor sports have a higher VO2 Max.

HOW TO CALCULATE VO2 MAX

There are three ways to calculate your VO2 Max.

1. Professional VO2 Max Testing

   This is the most accurate way of testing your VO2 Max, which is done at a facility with professional equipment. You will begin with a slight warmup, then you will be hooked up to a mask that will track your air consumption, along with a heart rate monitor. After the warmup, the administrator will begin increasing the speed on the treadmill or resistance on the bike until you're no longer able to keep up the pace. The test is designed to reach your max HR and see how fast you can recover. This is the most accurate of the different testing methods, but can also be pricey. To get a VO2 Max test, you'll need to find a local facility and see their costs. Prices can vary between $150 and $250.

2. Watch

   Although the professional VO2 Max test is the most accurate testing, running watches will often give you an estimated VO2 Max. It may not be that accurate, but it can give you a general idea of where your VO2 Max is at.

3. Formula

   Believe it or not, there is a formula to calculate your VO2 Max. The formula is equal to the maximum milliliters of oxygen consumed in 1 minute divided by body weight in kilograms. Unless you have equipment that calculates the max milliliters of oxygen consumed in one minute, it may be better to get the professional test done or to use your watch.

WHAT IS A GOOD VO2 MAX?

Different factors play into what is a good VO2 Max. Age, gender, and activity level will make your VO2 max change and differ. Research shows that fitness will decline about 5% per decade in healthy individuals starting from age 18 through age 65. So if you have a VO2 Max that's low for somebody that is 30 years, it may be really good for someone who is 60 years old. Additionally, men tend to have higher VO2 Max numbers than women. Below is a chart from Garmin that shows typical VO2 Max fitness scores by gender and age group.

Average VO2 Max Scores for Men by Age Group

Average VO2 Max Scores for Females by Age Group

HOW DO I INCREASE MY VO2 MAX?

The answer is simple. Just run more. Seriously, the more you run and are consistent, your VO2 Max will increase. Now, that doesn't mean that running 2 miles everyday will do the job. It may, but it won't maximize your potential or growth. Incorporating different types of runs into your training and increasing the mileage will help with increasing VO2 Max. Having great breathing techniques while running will also help with your VO2 Max, and lucky for you, I recently broke down three breathing techniques that will help you on the road!

I'd focus on speed training, hill work, and long distance running. If you need speed run workouts, I wrote about my top speed & tempo runs here. If you're able to, I'd run these speed runs uphill, which will force your lungs and hip flexors to work harder, but it will build your conditioning very efficiently and increase your VO2 Max! Lastly, nothing beats the long distance runs. The more miles you run weekly, the higher your VO2 Max. It seems difficult, but consistency is the key to improving, and that applies here.

BENEFITS OF A HIGH VO2 MAX

If you're getting serious about running, increasing your VO2 Max should be a top priority. Not only do you get to run stronger, your heart and cardiovascular system become strong as well. Your resting heart rate is lower, which is a good indicator of your conditioning. Nothing beats feeling strong towards the end of a long run and crossing the finish line feeling better than when you started. Currently, my VO2 Max is 39, which is very poor for somebody my age (28). I recognize the need to improve my numbers, and I am actively working on it.

Thanks for joining me for a great conversation on VO2 Max! I hope you're enjoying these more technical posts where I break down key aspects of running. A big part of why I started Unexpected Abundance was obviously to start a community for runners and share knowledge, but it's also to keep me accountable. I can't post all of these information and knowledge I've learned, and not apply it to my own running. It would be hypocritical of me and I'd be doing a disservice to you all. This blog serves many purposes, and I'm honored that you let me provide value to you. I really appreciate all of you.

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