VO2 Max
Maximal Oxygen Uptake
VO2 Max is the maximum amount of oxygen your body can use during intense exercise. Learn what VO2 max means, how it's measured, and why it matters for endurance sports.
Quick Answer
VO2 Max — (maximal oxygen uptake) is the maximum amount of oxygen your body can consume and use during intense exercise, measured in milliliters per kilogram of body weight per minute (mL/kg/min). It represents the ceiling of your aerobic capacity.
What Does VO2 Max Mean?
VO2 Max stands for maximal oxygen uptake. The "V" represents volume, "O2" is oxygen, and "max" means maximum. It's the gold standard measurement of aerobic fitness and endurance capacity.
When you exercise, your muscles need oxygen to produce energy aerobically. VO2 Max measures the absolute maximum rate at which your body can take in, transport, and utilize oxygen during exhaustive exercise.
A VO2 Max of 50 mL/kg/min means your body can use 50 milliliters of oxygen per kilogram of body weight every minute at maximum effort.
Why VO2 Max Matters
VO2 Max is crucial for endurance athletes because it determines the ceiling of your aerobic performance:
| What VO2 Max Affects | How It Impacts Performance |
|---|---|
| Aerobic Ceiling | Sets the upper limit of sustainable power/pace |
| Recovery | Higher VO2 Max = faster recovery between efforts |
| Fatigue Resistance | Better oxygen delivery delays muscle fatigue |
| Training Capacity | Allows you to handle more training volume |
Use our VO2 Max Calculator (cycling) or Running VO2 Max Calculator to estimate yours.
VO2 Max vs FTP
While related, these metrics measure different things:
| Metric | What It Measures | Duration |
|---|---|---|
| VO2 Max | Aerobic ceiling (maximum capacity) | 4-8 minutes at max |
| FTP | Sustainable threshold power | ~60 minutes |
Your FTP typically represents 70-85% of your VO2 Max power output. Two athletes with the same VO2 Max can have very different FTPs depending on their lactate threshold and efficiency.
Learn more in our guide on VO2 Max vs FTP.
How VO2 Max is Measured
Laboratory Testing (Gold Standard)
The most accurate method uses a metabolic cart during a graded exercise test:
- Athlete exercises at increasing intensity
- Breathing measured through a mask
- Oxygen consumption calculated in real-time
- Test continues until exhaustion
Field Estimates
You can estimate VO2 Max from performance tests:
From 5-Minute Cycling Power:
VO2 Max ≈ (5-min power × 10.8 / weight) + 7
From Running Performance:
VO2 Max ≈ -4.60 + 0.182 × (meters per minute) + 0.000104 × (meters per minute)²
VO2 Max Charts by Level
Cycling VO2 Max Ranges
| Level | Male (mL/kg/min) | Female (mL/kg/min) |
|---|---|---|
| Untrained | 35-40 | 27-35 |
| Recreational | 40-50 | 35-45 |
| Trained | 50-60 | 45-55 |
| Competitive | 60-70 | 55-65 |
| Elite | 70-85 | 60-75 |
For detailed benchmarks, see our Cycling VO2 Max Chart and Running VO2 Max Chart.
Age Effects
VO2 Max naturally declines with age at approximately 1% per year after age 25-30, though regular training significantly slows this decline. Learn more in VO2 Max Age Decline.
How to Improve VO2 Max
VO2 Max responds to high-intensity interval training:
| Workout Type | Example | Frequency |
|---|---|---|
| Short Intervals | 30/30s (30s hard, 30s easy) × 10-20 | 1-2x/week |
| Long Intervals | 3-5 × 3-5 min at 90-100% max | 1x/week |
| Hill Repeats | 4-8 × 2-3 min climbs | 1x/week |
See our VO2 Max Workouts for Cyclists and VO2 Max Workouts for Runners for specific sessions.
Most athletes can improve VO2 Max by 5-15% with dedicated training, though genetic factors set the ultimate ceiling.
Common Questions
Is VO2 Max genetic?
Partially. Genetics determine your potential ceiling (some elite athletes have VO2 Max values above 80), but training significantly impacts where you fall within your genetic range. Most people can improve their VO2 Max by 15-25% with proper training.
How accurate are watch-based VO2 Max estimates?
Devices like Garmin estimate VO2 Max using heart rate and pace/power data. They're typically within ±5% for trained athletes but can be less accurate during changes in fitness or unusual conditions. See Garmin VO2 Max Accuracy.
How often should I test VO2 Max?
For most athletes, testing every 8-12 weeks is sufficient. VO2 Max changes slowly compared to metrics like FTP or lactate threshold.
What's a good VO2 Max for my age?
VO2 Max should be interpreted relative to age and sex. A 50-year-old with a VO2 Max of 45 may be just as fit as a 25-year-old with a VO2 Max of 55 relative to their peers.