From the Guidelines
VO2 max is the maximum rate at which your body can consume oxygen during intense exercise, and it is influenced by several factors including genetics, age, gender, training status, and altitude, with a typical value ranging from 15 to 80 mL/kg/min, as reported in the most recent study 1. The maximum oxygen uptake, or VO2 max, is a key indicator of cardiovascular fitness and aerobic capacity. Measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min), VO2 max indicates how efficiently your body uses oxygen to produce energy. Some key points to consider when evaluating VO2 max include:
- Genetics, age, gender, training status, and altitude all play a role in determining an individual's VO2 max, as noted in 1 and 1.
- Athletes typically have higher VO2 max values than non-athletes, with elite endurance athletes often showing values 50-100% higher than average individuals, as reported in 1.
- VO2 max can be improved through regular aerobic exercise, particularly high-intensity interval training, though there is a genetic ceiling to how much improvement is possible, as discussed in 1.
- Testing for VO2 max typically involves exercising at progressively increasing intensities while measuring oxygen consumption, usually in a laboratory setting with specialized equipment, as described in 1 and 1. The most recent and highest quality study, 1, provides the most accurate and up-to-date information on VO2 max, and its findings should be prioritized when making clinical decisions. In terms of specific values, a VO2 max of 15 mL/kg/min is considered average for a sedentary but healthy 80-year-old woman, while a value of 80 mL/kg/min is considered exceptional for a young world-class male endurance athlete, as reported in 1. Overall, VO2 max is an important indicator of cardiovascular fitness and aerobic capacity, and its measurement and interpretation should be guided by the most recent and highest quality evidence, such as that provided in 1.
From the Research
Definition and Importance of Maximum Oxygen Uptake (VO2 max)
- Maximum oxygen uptake (VO2 max) is defined as the oxygen uptake attained during maximal exercise intensity that could not be increased despite further increases in exercise workload 2.
- VO2 max is a valid index measuring the limits of the cardiorespiratory systems' ability to transport oxygen from the air to the tissues at a given level of physical conditioning and oxygen availability 2.
- VO2 max is an important factor for long-distance running performance and is considered the single most important factor for endurance performance scenarios 3, 4.
Factors Influencing VO2 max
- Oxygen delivery, not skeletal muscle O2 extraction, is viewed as the primary limiting factor for VO2 max in exercising humans 4.
- Maximal cardiac output is a key determinant of VO2 max, and increases in VO2 max with training result primarily from an increase in maximal cardiac output 5, 4.
- Metabolic adaptations in skeletal muscle, such as increases in mitochondrial enzyme activities, are critical for improving submaximal endurance performance 4.
Training Methods to Improve VO2 max
- High-intensity interval training (HIIT) is an effective way to improve VO2 max, with studies showing significant increases in VO2 max after HIIT programs 3, 6, 5.
- HIIT has been shown to be more effective than sprint interval training (SIT) and continuous endurance training in improving VO2 max 3, 6.
- Periodized HIIT, which involves varying the intensity and volume of training, has been shown to be effective in improving VO2 max and cardiac output 5.