VO2 max, or maximal oxygen consumption, is a critical physiological parameter that measures the maximum amount of oxygen your body is able to utilize during intense exercise. It represents your body’s capacity to transport and utilize oxygen to fuel your muscles when engaging in high-intensity physical activities.
How to measure VO2 max?
A proper test can only be done in a lab under the supervision of trained professionals. While laboratory testing provides the most accurate results, various fitness wearables and apps offer estimations based on heart rate data and exercise performance. These gadgets can give you some estimations and allow you to see if you are improving, but should not be the source of truth to know your exact level.
However, there is a good correlation between resting heart rate and VO2 max, so if a lab test is not available, this might be the best option to measure it.
Calculate VO2 max by the rest heart rate method
Follow the steps below to get an estimation of your maximal oxygen consumption level.
It is better to make this test after you wake up, to have a more accurate rest heart rate measure.
- Sit comfortably and relax
- When your body is fully relaxed do one of the following points:
- use your sports watch to check your heart rate
- set a timer for 60 seconds and count the number of heartbeats. There are 2 easy ways to feel your heartbeats. Place 2 fingers on a soft part of your wrist, or place 2 fingers on the side of your neck. Find the place where you best feel your heartbeats.
- Calculate your maximum heart rate. You can use this calculator https://www.ntnu.edu/cerg/hrmax .
- Use the formula VO2 max = 15 x (HRmax/HRrest) where HRmax is the value calculated in step 3, and HRrest is the value calculated in step 2.
Common VO2 max levels
Men and women have biological differences that make their VO2 max levels different.
Why is VO2 Max important for Runners?
It is a reliable predictor of your aerobic fitness level and endurance capabilities. It directly correlates with your running performance, determining how efficiently your muscles can utilize oxygen during high-intensity activities. The higher your maximal oxygen consumption level, the more oxygen-rich blood can be delivered to your muscles, resulting in enhanced endurance and reduced fatigue.
It is especially important when you have a big hill ahead or at the end of a race where you might want to push harder to beat the competition.
Regular cardiovascular training can significantly improve your VO2 max by enhancing your heart’s pumping efficiency, increasing the number of capillaries in your muscles, and improving your body’s ability to extract and use oxygen.
How to improve VO2 max?
High-intensity workouts are one of the best methods to increase it. To see results, some of the below strategies are used:
- Interval Training: High-intensity interval Training (HIIT) involves alternating between short bursts of intense exercise and recovery periods. These workouts are effective because they push your cardiovascular system to adapt to varying intensities.
- Tempo Runs: Tempo runs involve sustained efforts at a comfortably hard pace, just below your lactate threshold. This type of training improves your body’s ability to sustain higher intensities, and many coaches believe that it helps enhance VO2 max.
- Hill Training: Incorporating uphill sprints or sustained climbs, challenges your cardiovascular system and engages more muscle fibers.
- Consistency and Progression: Gradually increasing your training volume and intensity, and incorporating a variety of workouts is the key to preventing plateaus and ensuring continued improvements.
VO2 max is an excellent measure of your overall fitness level and endurance potential. By understanding the science behind it, incorporating effective training strategies, maintaining proper nutrition, and prioritizing recovery, athletes can improve their ability to utilize oxygen efficiently, leading to improved performance on the track, road, or trail.
Lace up your running shoes. Let’s elevate your VO2 max to improve your next race results!
