How to improve your VO2 max?

If you’re a runner, you’ve likely heard other athletes discussing VO2 max. This concept frequently comes up in conversations about running and serves as a crucial metric for athletes aiming to evaluate and improve their performance.

What exactly does VO2 max mean? How is it calculated? What methods can you use to improve it? What factors influence VO2 max? In this article, our experts will cover all the essential information about VO2 max to help you push your limits and improve your running skill.

What does VO2 max mean?

Definition of VO2 max

The term "VO2 max" stands for "maximal oxygen volume". It represents the maximum quantity of oxygen consumed by your body during physical exercise. The higher your VO2 max, the better and longer you can sustain significant effort.

How does Vo2 max work?

VO2 max is related to the cardiorespiratory system, involving essential organs like your heart and lungs. These organs deliver oxygen-rich blood to your muscles via your blood vessels. Therefore, Vo2 max serves as a crucial measure of the body's capacity to absorb, circulate, and use oxygen, and it is also a great indicator of a person's overall health.

In physical activities such as running, higher exercise intensity leads to an increase in oxygen consumption. The higher your VO2 max, the more efficient your cardiorespiratory system is, and the better health condition you are in.

The unit of measurement for VO2 Max

The unit of VO2 max. is expressed in milliliters per kilogram of body weight per minute (mL/kg/min). It is therefore the maximum oxygen consumption that the body of an individual (in this case, a runner) can use per kilogram per minute during intense effort.

What is the function of VO2 max?

Considered an indicator of cardiorespiratory health, VO2 max is useful for everyone, whether athletes or not, who wants to get back into shape or is managing a health condition like a disease.

For athletes, VO2 max is one of the most precise physiological parameters to evaluate their capabilities and is a key indicator of their running performance. If you improve your VO2 max, you'll be able to run faster and longer.

How to measure your VO2 max?

From scientific tests using precise methods and instruments to simple exercise tests, there are different methods to measure your VO2 max.

Each test has its pros and cons, but all of them can give you an idea of your VO2 max.

You can also measure your VO2 max with sport watches from brands such as Coros, Polar, Suunto, Garmin, or Apple.

The laboratory test

The best way to calculate your VO2 max is to do an exercise test in a lab. Since it uses precise scientific instruments, it's the most reliable test.

During the examination, you inhale surrounding air, which contains 21% oxygen. When you exhale, the oxygen level is lower compared to when you breathed in. The difference between the two is measured and allows to quantify your oxygen consumption.

During the test, the difficulty increases progressively until you reach 100% of your physical and mental capacities.

However, there are other methods to estimate your VO2 max, and choosing the right test is crucial, depending on the sport you practice. For runners, there are three main types of tests that can be performed either on the track or in the gym.

The Cooper Test

Developed in 1968 by Dr. Ken Cooper, considered the inventor of aerobics, this test lets you to measure your aerobic fitness level and your Vo2max.

Without a GPS sport watch:

To do the test, you need to run on an athletics track for 12 minutes at your maximum capacity. Use the length of the track (400m/lap) to assess the distance covered throughout the test.

To ensure that you are fully focused on your effort, we recommend you to ask a friend to assist with timing your performance during the exercise.

How to do the Cooper Test?

Warm up
The person accompanying you starts the stopwatch and you start to run.
At every lap, he tells you how much time you have left.

The test is over after 12 minutes.

If you have a GPS Sport Watch: If you have a sport watch, set it for a 12-minute run. At the end of the test, record the distance covered.

Use the formula to measure your VO2 max:

VO2 max = (22.351 x distance covered) - 11.288.

The Navette Luc-Léger Test, or Beep Test

The Navette Luc-Léger Test, also known as the "beep test", is used to estimate your VO2 max. To perform this test properly, it's recommended to use a flat surface, such as an athletics track.

Required equipment for the Navette Luc-Léger test :

Two markers or cones;
A portable speaker;
The beep test audio recording (available for download on the Internet).

Before the Test:

Warm-up: It's not mandatory as the initial levels of the test naturally serve as a warm-up.
Stretching: We recommend stretching lightly before starting.

Setup:

Place the two markers 20 meters apart.

How to realise the Navette Luc-léger Test?

Start:

Position yourself at the line by the first marker.
Principle: Run between the two markers (20 meters) adjusting your speed so that you are at the next marker when the beep sounds.
The starting speed is 8.5 km/h.
It increases by 0.5 km/h at each level.

Progression:

At each beep, you need to adjust your speed to reach the other marker exactly at the time of the beep.
Turnaround: Pivot one foot behind the line to turn around and head back to the opposite marker.

End of the Test: Stop when you can no longer keep up with the pace set by the beeps.

The test ends if you are 2 meters or more behind the line or marker at the time of the beep.

Result: The last level you reached is used to calculate your VO2 max.

Tips:

Stay focused on the rhythm of the beeps to avoid falling behind or getting ahead.
Maintain regular breathing and adjust your speed as soon as the level changes.

Analysis of the Navette Luc-Léger Test Results:

Each level corresponds to a specific speed and an extrapolated VO2 max in ml/kg/min, which may also take into account the athlete's age.

Navette Luc Léger Charts

The Åstrand Test

If you go to the gym and have access to a treadmill, you can measure your VO2 max using an incremental exercise called the Åstrand Test.

This test involves running on a treadmill whose the incline increase by 2.5% every 2 minutes until you are unable to continue.

To make the test easier and help your reach your body's limits, ask someone to assist you. This person adjusts the treadmill's incline while you focus on your exercise.

Required Equipment:

A treadmill that has a feature for adjusting the incline.
Someone to assist you during the test

Set-up and Methodology of the Exam:

Start running on the treadmill set at a 0° incline for 3 minutes.
Raise the incline by 2.5% every 2 minutes until you can't go further.
Your assistant stops the stopwatch when you can't continue.

To determine your VO2 max, use the following formula:

VO2 max = (Time in minutes x 1.444) + 14.99

If you've run for up to 23 minutes, your VO2 max will be:
VO2max = (23 x 1.444) + 14.99
VO2 max = 33.21 + 14.99
VO2max = 48.2 ml/kg/min

Sport Watches for Calculating VO2 Max

Most sport watches on the market, such as those from Garmin, Coros, Suunto, Polar, or Apple, can estimate this metric by taking into account your training pace and heart rate.

At i-Run, here's a selection of sport watches to effectively measure your VO2 max during your sports sessions.

- 55 %

Garmin

EPIX Gen 2 Sapphire Titanium

3 installments of 139.67 €

3 installments of 83.00 €

3 installments of 76.33 €

3 installments of 133.00 €

529.00 €

399.00 €

Conduct multiple training sessions to allow the watch to calibrate itself. Over time, the VO2 max estimated by your watch will become more accurate.

Now that you know how to measure your VO2 max, find out how your score compares based on your age and sex in the section below.

VO2 Max: Differences Between Men and Women?

There is a difference in VO2 max between men and women. This observed gap can be explained by differences in body fat percentage (which is proportionally higher in females) and a higher blood hemoglobin level in males.

Men and Women Vo2 Max charts

Why improve your VO2 max?

Improving and developing your VO2 max is important for several reasons.

Indeed, it improves your:

Performance: An higher VO2 max means you can run faster and for longer before feeling tired.

Stamina: It helps you to handle prolonged efforts during long running sessions such as a 10K or a marathon.

Health: An good VO2 max means a healthy cardiorespiratory system, better overall health, and a lowered risk of chronic disease.

Ways to improve your VO2 max?

You can improve your VO2 max by integrating more intense and more frequent cardiovascular exercises. Aerobic activities such as running, cycling, or interval training are the most beneficial since they increase your heart rate and make you breathe harder.

Interval training to improve VO2 max

Interval training is one of the most efficient ways to improve VO2 max. Stimulate physiological adaptations by alternating periods of fast running with periods of recovery.

Here are examples of interval training that will help you improve your VO2 max:

Short Intervals: Sets of 200 to 400m at 90-95% of your VMA, followed by 1 to 2 minutes of rest. With this these sessions, you work at the limit of your aerobic capacity.

Long Intervals: Intervals of 800m to 1km at 85-90% of your VMA, with recovery times of 2 to 3 minutes. These sessions are perfect for improving your endurance at a fast pace.

One study¹ measured the impact of intervals on VO2 max. The session included 4 intervals of 4 minutes each, performed at 95% of the VMA, followed by 3 minutes of active recovery at 70% of the Maximum Heart Rate (MHR).

With this protocol, the scientists observed an increase in the average VO2 max of the runners involved in the study.

Long runs

Essential for improving your VO2 max, long runs at a moderate pace strengthen your endurance and increase your aerobic capacity. Add a 1h30 to 2-hour long run to your weekly training program. During this type of session, focus on your running form and breathing to maximize the efficiency of your effort.

Hill training

Running uphill stimulate the cardiovascular system and improves your VO2 max. Look for running routes with hills or straits to vary your training.

Your hill workouts can include 30-second to 1 minute repetitions uphill, followed by recovery downhill. This kind of training targets both strength and endurance.

Strength training

Including strength training exercises in your routine strengthens your muscles to better handle the stresses of running, and therefore improves your VO2 max. Focus on workouts that engage key muscles for good posture, such as legs, core, and back.

Proper recovery

As important as training, recovery is essential to avoid overtraining and help your body recover.

Make sure you have rest days, and active recovery activities in your program like walking, yoga, or swimming, which keep additional stress off your body.

Appropriate nutrition

A healthy, rich, and well-balanced diet plays an important role in improving VO2 max. Consume sufficient carbohydrates to ensure adequate glycogen stores, and proteins for muscle recovery.
Amino acids and antioxidants contribute as well, boosting your immune system's defenses and reducing inflammation. Finally, hydrate before, during and after each workout.

Monitoring and adjustment

Regularly measuring your VO2 max allows you to see your progress over time. Regular tracking helps you identify the most effective training sessions and adjust them to continue making progress.

With consistent training, a moderately fit runner can improve their VO2 max by 15 to 30% over the long term. The first effects of training are quickly visible in beginner athletes. On the other hand, gains are harder to achieve for more experienced athletes.

If you are not an athlete and want to improve your VO2 max and therefore your overall fitness, taking the stairs or climbing some hills during a walk is an excellent start.

How to monitor your VO2 max evolution?

To assess your running progress and adjust your training accordingly, it's important to keep track of your VO2 max's evolution.

Using sport watches and apps

The easiest and most practical way to track your VO2 max is to use sport watches, which are often accompanied by performance tracking apps. You'll find all your health data, such as your VO2 max, heart rate and much more, in one place.

Use a spreadsheet

If you're comfortable with spreadsheets and don't own a watch, you can keep an up-to-date spreadsheet in which you enter data from different tests. Combined with a chart or a graph, you can visually see the evolution of your VO2 max.

Data analysis

Once these data are collected, it is important to analyze them to draw conclusions. Compare the results of your previous tests with your current performances to identify progress. If your VO2 max has increased by 5 ml/min/kg since the last test, this indicates that your training is effective and that you are improving.

Regular testing

To measure the progress of your VO2 max, be regular in your testing and training. Carry out tests regularly, for example every 6 to 8 weeks. Stick to a training program, varying the exercises you use to work on your VO2 max. Being consistent in your efforts enables you to measure your progress and adjust your training.

Adjusting your training

Adjust your training program according to your test results and data analysis. If your VO2max is stagnating or decreasing, modify your training sessions. Increase the intensity of the intervals you run, or add split sessions to boost your aerobic capacity.
If you see progress, on the other hand, continue to follow your training plan, without forgetting the recovery periods.

Listen to your body

When it comes to improving your Vo2 max, it's important to listen to your body. Pay attention to your fatigue, your sensations during training and your recovery. If you feel signs of overtraining or excessive fatigue, adapt your training plan to ensure sustainable progress and avoid injury.

What is the VO2 Max for athletes?

The VO2 max record for men is held by Norwegian cyclist Oskar Svendsen, who has a VO2 max of 97.5. In a test carried out in Barcelona, ultra-trailer Kilian Jornet recorded a VO2 max of 89.5.

The VO2 max record for female athletes is held by American Olympic champion Joan Benoit, who achieved a VO2 max of 78.6. British marathon world record holder Paula Radcliffe (2h15) has a VO2 max of 70.

What are the dangers of a low VO2 Max?

VO2 max is an indicator of overall health, so if your score is low it means your cardiovascular health is poor and could signal potential long-term problems. For example, people with a low VO2 max are at a greater risk for illnesses such as type 2 diabetes, bowel cancer, cardiovascular disease, coronary heart disease, dementia, and Alzheimer's disease.

The good news is that by improving your VO2 max now and maintaining it over time, you can reduce your risk of developing these problems in the future. The more you can improve, the better.

What can affect VO2 Max?

Various parameters and factors can have a positive of negative effect your VO2 max. These include age, alcohol, asthma, pregnancy, medications, being overweight and more...

Does VO2 max decrease with age?

As we age, our VO2 max declines. Research has shown a decline of around 10% per decade, starting around the age of 25. On the other hand, if you start running at age of 50, you will probably notice a rise in your VO2 max.

The impact of alcohol on VO2 max

According to a study² carried out by the "Journal of the International Society of Sports" moderate alcohol intake—i.e. one glass of alcohol weekly for women and two glasses weekly for men—doesn't reduce the beneficial impacts of their training.

Excessive alcohol consumption, however, leads to dehydration and has a negative impact on athletic performance, and therefore on your VO2 max.

Moreover, alcohol depletes your body's zinc resources. As zinc plays an important role in the energy metabolism process, its depletion reduces your endurance and sporting performance.

Does medication affects Vo2 max?

Some cardiac treatments like beta-blockers or calcium channel blockers can influence VO2 max measurements. These drugs limit your heart rate and result in an overestimation of your VO2 max.

VO2 Max in Overweight People

A person’s weight is an important factor in oxygen consumption. In fact, since Vo2 max is measured in ml/kg/min, the greater the kg value, the greater the negative impact on your VO2 max measurement.

Rest assured, if you start gradually resume sporting activity and lose a few kilos, you'll already see significant improvements in your VO2 max.

If you're overweight and want to start running, check out our article "How to start running if you are overweight?"

Does asthma impact VO2 max?

Asthma is a chronic respiratory disease caused by permanent inflammation of the bronchial tubes, which has an impact on VO2 max. As the respiratory tracts are contracted, airflow is reduced, lowering the maximum ventilation flow and consequently affects negatively the VO2 max.

Altitude and VO2 max

At altitude, oxygen levels drops. Consequently, for an equivalent volume of inhaled air, the quantity of oxygen absorbed is lower, which reduces athletes' VO2 max.

For every 1000 meters of altitude, there is a 10% drop in VO2 max. However, a study⁴ from 2020 found that after 11 days' training at altitude, a group of runners had a 13.6% rise in VO2 max.

Injury or chronic health condition

People suffering from injury, chronic pain, heart disease, or long-term illness tend to have a lower VO2 max. Indeed, an injury or sickness impacts a person's ability and motivation to engage in sporting activities.

As a result, a slow decline in physical activity impacts maximal aerobic capacity (VO2 max), creating a vicious circle known as the "deconditioning spiral." Inactivity leads to aerobic deconditioning, which in turn is responsible for a reduction in physical activity.

Does pregnancy impact VO2 max?

Moderate physical activity adapted to the physical condition of the pregnant woman has many advantages. For sportswomen, continuing to train for as long as possible helps maintain a greater aerobic capacity.

Due to increase in plasma volume, pregnancy increases VO2 max by 20 to 30%. Carole Maître, gynecologist at INSEP's medical department, states in a report that "these benefits (on VO2 max) can last up from 6 months to a year post childbirth."³

However, we would like to remind you that in case of pregnancy, it is beneficial to take part in sporting activities as long as they are adapted to your condition. Think about modifying the type of sport, duration and intensity of each session.

My VO2 Max is low; should I consult a doctor?

VO2 max is correlated with your overall health and is an important indicator of your overall long-term health. Low VO2 max is associated with a risk of serious health problems in the future. For this reason, it's recommended to practice regular exercise to maintain and improve your Vo2 max.

If your VO2 max is low, or if you notice a significant drop, discuss it with your doctor, especially if you think a pathology could be the cause of the drop.

What is the difference between MAS and VO2 Max?

MAS (Maximal Aerobic Speed) and VO2 max are closely related.

MAS is the minimum speed at which a runner reaches maximal oxygen consumption Results are expressed in km/h, while Vo2 max represents the maximum amount of oxygen the body can absorb in a given time.

What you need to know about VO2 Max:

VO2 max is the maximum amount of oxygen your body can use during intense effort.
Knowing your VO2 max helps you assess your physical condition and set up a personalized training program.
VO2 max can be improved through specific training, such as high-intensity interval workouts.

Sources:

¹ Hov, Wang, Lim, Trane, Hemmingsen, Hoff, Helgerud. Aerobic High-Intensity Intervals are Superior to Improve VO2 max Compared to Sprint Intervals in Well-Trained Men. Scand J Med Sci Sports. 2022
² Molina-Hidalgo, C., De-la-O, A., Dote-Montero, M. et al. Influence of daily beer or ethanol consumption on physical fitness in response to a high-intensity interval training program. The BEER-HIIT study. J Int Soc Sports Nutr 17, 29 (2020).
³ Maître, C., & Mahuet, S. (2010). Maternité et excellence sportive: idées reçues, bénéfices et sports de substitution. Les Cahiers du Pôle, 42-43
⁴ Bahenský, P., Bunc, V., Tlustý, P., & Grosicki, G. J. (Year). Effect of an eleven-day altitude training program on aerobic and anaerobic performance in adolescent runners.