What Is VO2 Max? Running, Cycling & Longevity

VO2 max is one of those terms you might have heard bandied about in conversations around fitness training or sports performance coaching, especially if you’re into running or cycling. It sounds technical, but in simple terms, VO2 max is a measure of how much oxygen your body can use during exercise. The more oxygen you can use, the more energy your muscles can produce, and the better your performance can be. Think of it as a key indicator of your cardiovascular fitness – and an important factor in overall health and longevity.

When you’re running or cycling, your muscles need oxygen to keep going. Your heart pumps oxygen-rich blood to those muscles, and the more efficient your body is at using that oxygen, the harder and longer you can push yourself. VO2 max essentially measures the ceiling of your aerobic performance – the point where your body is at full capacity for oxygen use. Importantly, a strong VO2 max is not just about athletic performance; it’s also linked to a longer, healthier life.

How VO2 Max Influences Running, Cycling, and Longevity

For runners and cyclists, VO2 max is particularly important because these sports rely heavily on aerobic capacity. A higher VO2 max generally means you can maintain a faster pace for longer. It’s not the only thing that matters – your technique, mental strength, and endurance also play big roles – but it’s a solid foundation for performance.

Cyclists with a high VO2 max can tackle steep climbs and long distances more effectively, while runners with a strong VO2 max can sustain higher speeds without burning out. Beyond sports, though, VO2 max is increasingly recognised as a predictor of overall health. Studies show that people with higher VO2 max levels tend to have lower risks of heart disease, diabetes, and other chronic illnesses. In fact, some research suggests that your VO2 max level could be a better indicator of lifespan than traditional markers like cholesterol or blood pressure.

What Are Typical VO2 Max Ranges?

VO2 max is measured in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min). Here’s a rough guide to what’s considered good:

Untrained adults: Men: 30-40 ml/kg/min | Women: 27-37 ml/kg/min
Recreational athletes: Men: 40-50 ml/kg/min | Women: 35-45 ml/kg/min
Elite athletes: Men: 60-85+ ml/kg/min | Women: 55-75+ ml/kg/min

For context, the highest recorded VO2 max is around 97.5 ml/kg/min, achieved by cross-country skier Oskar Svendsen. Most of us don’t need to aim for that level, but it shows how far the human body can go. For longevity, maintaining a VO2 max above the average for your age group can significantly enhance your quality of life.

How to Test VO2 Max

If you’re curious about your VO2 max, there are a few ways to test it:

Lab Testing: This is the gold standard. It involves wearing a mask while running on a treadmill or cycling on a stationary bike. The equipment measures how much oxygen you’re using as the intensity ramps up. It’s accurate but not cheap or particularly accessible for everyone.
Field Tests: If you don’t fancy heading to a lab, there are simpler tests like the Cooper Test, which measures how far you can run in 12 minutes. It’s not as precise as lab testing, but it gives you a ballpark figure.
Wearables: Fitness watches from brands like Garmin, Polar, and Apple now estimate your VO2 max based on your heart rate and performance during workouts.

Are Wearables Reliable for VO2 Max?

Wearables use algorithms to predict your VO2 max based on data like heart rate, pace, and duration of exercise. While they’re not as accurate as lab tests, they can still provide useful insights. However, factors like stress, sleep quality, and even how tightly your watch fits can impact the results. For athletes and fitness enthusiasts, wearables are a great tool for monitoring trends, but if you’re looking for precision, a lab test is still your best bet.

How to Improve Your VO2 Max

The good news is, VO2 max isn’t fixed. With the right training and lifestyle habits, you can boost it, improving not only your performance in running or cycling but also your overall health and longevity. Here’s how:

Interval Training: Short bursts of high-intensity effort followed by recovery periods are great for boosting your aerobic capacity. For example, running hard for 2 minutes, then jogging or walking for 1 minute, repeated 6-10 times.
Long, Steady Workouts: Building your aerobic base with longer, slower sessions helps your body adapt to using oxygen more efficiently.
Cross-Training: Activities like swimming, rowing, or hiking can add variety while still improving your VO2 max.
Strength Training: Don’t underestimate the benefits of lifting weights. Stronger muscles use oxygen more efficiently, which can indirectly boost your VO2 max.
Consistency: Improvement doesn’t happen overnight. Regular training, with a mix of intensities and durations, is the key to progress.
Lifestyle Factors: Good sleep, stress management, and a healthy diet all contribute to a stronger VO2 max. Chronic stress and poor recovery can limit your body’s ability to adapt to training.

VO2 Max and Ageing

As we age, VO2 max naturally declines. This is one reason why older adults often feel a dip in energy levels and endurance. However, regular aerobic exercise can slow this decline significantly. In fact, older individuals who maintain high VO2 max levels tend to have greater independence, mobility, and quality of life. It’s never too late to start working on your aerobic fitness, and the benefits go far beyond the gym or the track.

Physician Peter Attia, author of the bestselling book Outlive, often talks about VO2 max as one of the strongest predictors of healthy longevity. Attia is well known for his work on the science of ageing and healthspan, and he even describes VO2 max as a key ‘vital sign’ for ageing well. His view is that keeping your aerobic capacity high doesn’t just extend your years, it improves the quality of those years.

VO2 max is a powerful measure of fitness, especially for runners and cyclists, but its benefits extend far beyond performance. A strong VO2 max is closely linked to better long-term health, a lower risk of chronic diseases, and even a longer lifespan. Whether you’re chasing a personal best or simply want to stay fit and active as you age, focusing on improving your VO2 max is a smart move.

With the right mix of training, consistency, and healthy habits, you can build a foundation that not only supports your athletic goals but also enhances your quality of life for years to come. Keep at it – you’re investing in a healthier, longer future!