If you are concerned with your own endurance, you will come across VO₂max at some point. Increasingly, however, you also hear the term in connection with longevity. In particular, Peter Attia was a pioneer here. The higher, the better (or the older you get) - most people quickly realize this. But what's really behind the value - and what can you do to improve it?
What is VO2max?
The VO₂max is probably the most important indicator of your aerobic performance. It describes the maximum amount of oxygen that your body can absorb, transport and utilize during intense physical exertion. More precisely, it is the peak value of oxygen consumption per minute, usually in relation to your body weight. It is given in milliliters of oxygen per minute (ml O2/min).
Why is oxygen so important
Oxygen plays a crucial role in energy production. During physical activity, the energy required for the muscles is provided by the biological combustion of oxygen. The more oxygen your body can absorb and utilize, the more efficient you are.
Meaning of the VO₂max
A high VO₂max is considered a sign of good endurance performance. However, it only reflects the upper limit of endurance performance - and is therefore often referred to as the gross criterion of endurance performance.
At the same time, a high VO₂max value does not necessarily mean that an athlete is better at a sport. Rather, other factors such as technique or mindset also play an important role. So don't be discouraged if your value is not yet in the supposedly "good" range.
Your VO₂max is influenced not only by your training and lifestyle, but also by your genetics. Some people naturally have a higher value than others - and therefore may also have an athletic advantage. For example, men usually have higher values than women.
How is VO2 max calculated?
The VO₂max is a complex value that is determined by a combination of direct measurement and mathematical calculation.
1. direct measurement in the laboratory
The most precise method for determining VO₂max is spiroergometry, a test that is usually carried out under medical supervision. The following parameters are recorded:
- Oxygen uptake (VO₂): The amount of oxygen your body absorbs per minute from the air you breathe.
- Carbon dioxide output (VCO₂): The amount of carbon dioxide you exhale per minute.
- Breathing volume and breathing rate: These values help to analyze the gas exchange in the lungs.
During an exercise test on a treadmill or ergometer, the intensity increases continuously until you reach your maximum exercise limit. VO₂max is measured at the exact point at which oxygen uptake stops increasing despite the increasing load.
2. Calculation of the VO₂max
The VO₂max is calculated using the following formula:
VO2max = HMV x AVO2D
The heart minute volume (HMV) indicates how much blood is pumped through your circulatory system per minute. It is calculated based on your heart rate per minute and stroke volume - the amount of blood pumped per heartbeat.
HMV = HR x SV
AVO2D stands for the arterio-venous oxygen difference. The background: Oxygen-rich blood is transported through the arteries to the working muscles, where it is metabolized in the muscle cells. The subsequently deoxygenated blood is then transported back through the veins.
The AVO2D therefore indicates how well your body is able to bind, transport and utilize oxygen in the blood.
This means that the higher your heart rate, your stroke volume and your arterio-venous oxygen difference, the higher your VO2max. These maximum values are therefore reached during exercise.
3. Alternative methods for estimating the VO₂max
For people who do not have access to a laboratory, there are various tests for estimating VO₂max:
- Cooper test (12-minute run): The distance run is used in a formula to estimate the VO₂max.
- Astrand-Rhyming test: The heart rate is measured during a submaximal exercise test on an ergometer.
The "seismographic" measurement of VO2maxis brand new. A small, modified earthquake sensor is stuck to your chest and the value is determined without any physical exertion. The measurements are in very close agreement with the values determined under stress.
Absolute and relative VO2max
The VO₂max can be specified in two ways: absolute and relative. Because heavier athletes often have higher values than lighter athletes, in most cases the relative VO₂max is calculated instead of the absolute VO₂max - this is because the weight is included in the calculation. This makes it easier to compare athletes within their discipline.
By the way: Your smartwatch also usually displays the relative VO₂max.
Absolute VO₂max
The absolute VO₂max indicates the total amount of oxygen that your body can absorb per minute during maximum exercise. It is given in liters per minute (L/min) .
Example:
A person with an absolute VO₂max of 4.0 L/min can absorb and utilize 4 liters of oxygen per minute.
Relative VO₂max
The relative VO₂max includes the body mass in the calculation and is given in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min) . It shows how efficiently your body can use oxygen in relation to your weight.
Formel:
Relative VO₂max = Absolute VO₂max (in ml/min) : Body weight (in kg)
Example:
A person with an absolute VO₂max of 4,000 ml/min and a body weight of 70 kg would have a relative VO₂max of 57.1 ml/kg/min.
Measure the VO2max: How reliable are heart rate monitors?
Most modern heart rate monitors and fitness trackers offer the option of estimating VO₂max. To do this, they use algorithms that analyze data such as heart rate, movement and sometimes also the oxygen content in the blood (via optical sensors).
How does the heart rate monitor estimate your VO2max?
The estimate of VO₂max is based on several factors, including:
- Heart rate: During a training session, the heart rate is set in relation to the intensity of the exercise. A low heart rate with a high load indicates a high VO₂max.
- Resting heart rate: A low resting heart rate is often an indicator of good cardiovascular health and is included in the calculation.
- Movement data: Speed and distance covered, e.g. during a run, are used to assess fitness.
Some devices also take into account personal data such as age, gender and weight in order to estimate the VO₂max more accurately.
How exactly is that?
The accuracy of VO₂max values from heart rate monitors can vary greatly and often depends on the following factors:
- Quality of the sensor: High-quality devices from well-known manufacturers generally provide more precise values.
- Individual fitness level: The values often deviate less for well-trained people than for beginners.
- Measurement conditions: Optimal conditions, such as a steady pace and stable heart rate, improve accuracy.
Einschränkungen:
- Estimates are not individually validated: Algorithms are based on average values and do not take physiological characteristics into account.
- Inaccuracies at submaximal load: The devices often have difficulty providing accurate values if you do not push yourself to your limit during training.
If in doubt, you should therefore always use spiroergometry or, more recently, the chest seismograph to obtain an accurate value.
Fitness: What is a good VO2max value
The VO₂max is an important indicator of your endurance capacity. But what is a good value anyway? The answer depends on various factors, such as your age, gender and level of training. In general, the higher your VO₂max, the better your body is able to use oxygen during physical exertion.
VO₂max-Durchschnittswerte nach Fitnesslevel
Norm values/recreational athletes:
Recreational athletes train regularly, but with moderate intensity. Their VO₂max is usually:
- Men: 35-45 ml/kg/min
- Women: 30-40 ml/kg/min
Ambitious athletes:
Ambitious athletes engage in structured training, often several times a week, and also take part in competitions from time to time. Their values are usually:
- Men: 50-60 ml/kg/min
- Women: 45-55 ml/kg/min
Professional athletes:
Professional athletes achieve the highest VO₂max values through intensive and continuous training. The values can vary greatly depending on the sport, especially in endurance sports such as running, cycling or cross-country skiing:
- Men: 65-85 ml/kg/min
- Women: 55-70 ml/kg/min
- World peak: up to 80 ml/kg/min
What VO₂max is considered "good"?
A VO₂max value is considered "good" if it is above the average for the respective age and gender group. Here are some guide values:
- Men (20-40 years): From 45 ml/kg/min upwards, the VO₂max is above average.
- Women (20-40 years): From 40 ml/kg/min upwards, the VO₂max is considered good.
Your VO₂max is a valuable indicator of your fitness, but it should always be considered in context. Whether you're a recreational athlete or a professional, improving your VO₂max requires targeted training.
Factors of a high VO2max
VO₂max depends on various physiological factors. Each of these factors plays a crucial role in efficiently transporting oxygen from the outside world to the working muscles and converting it into energy.
Hohe Kapillarisierung
Capillaries are the smallest blood vessels in the body that deliver oxygen and nutrients directly to muscle cells.
High capillarization means that the muscles are particularly well supplied with blood. The more capillaries there are, the more efficiently oxygen can pass from the blood into the muscles. This improves the oxygen supply during exercise and increases endurance performance.
Number of mitochondria
Mitochondria are the "power plants" of cells. This is where oxygen is used to produce energy in the form of ATP (adenosine triphosphate). The more mitochondria a muscle cell has, the more efficiently it can convert oxygen into energy. This means that your muscles can work for longer without getting tired.
Our tip: How to strengthen your mitochondria.
Herzminutenvolumen
The cardiac output indicates how much blood the heart pumps through the body per minute. It is the product of the heart rate (beats per minute) and the stroke volume (amount of blood per beat).
A high cardiac output means that more oxygen is transported to the muscles per minute. This means that the muscles can be supplied with sufficient oxygen even under high levels of stress.
Hämoglobingehalt
Haemoglobin is a protein in the red blood cells that transports oxygen from the lungs to the muscles. A high haemoglobin content improves the oxygen transport capacity of the blood. More oxygen in the blood ensures that the muscles are better supplied and the VO₂max increases.
Lungenfunktion
The lungs are responsible for the uptake of oxygen and the release of carbon dioxide. Maximum oxygen uptake begins with lung function.
It ensures that sufficient oxygen reaches the blood. Factors such as vital capacity (maximum volume of air that the lungs can take in) and diffusion capacity (efficiency of gas exchange in the alveoli) influence oxygen uptake.
VO2max and longevity
VO2max not only plays a major role in your athletic performance - your longevity is also closely linked to this value. This is because even small improvements in VO2max have a positive effect on your risk of all-cause mortality, as a study showed.
More precisely, cardiorespiratory fitness is inversely proportional to long-term mortality, with no upper limit observed. Meaning as much as: Extremely high aerobic fitness was also associated with the highest survival rate.
This effect is independent of age, gender or origin. At the same time, increased cardiorespiratory fitness is also associated with numerous other health benefits, such as a reduction in coronary heart disease, high blood pressure, diabetes, stroke and cancer.
How can you improve your VO2max
Improving your aerobic performance is very individual. That's why there is no "one" way to a higher VO₂max.
Kurze Intervalle
What is it
Short intervals consist of high-intensity exertion phases of 15-60 seconds followed by active recovery phases.
Beispiel:
- 8 x 30 seconds sprint (near maximum intensity)
- 90 seconds of easy jogging or walking
Why is this effective?
Short intervals train your heart to transport oxygen to your muscles quickly and efficiently. They challenge your cardiovascular system to the maximum and improve oxygen transport capacity (cardiac output) and oxygen uptake in the muscles (capillarization).
Lange Intervalle
What is it
Long intervals last 3-8 minutes at 80-90% of maximum heart rate, followed by longer recovery phases.
Beispiel:
- 4 x 5 minutes at high intensity
- 3 minutes of easy jogging or walking in between
Why is this effective
Long intervals improve both your aerobic and anaerobic capacity. Your body learns to use oxygen more efficiently while increasing its ability to metabolize lactate (break down lactic acid).
Bergsprints
What is it
Mountain sprints are short, high-intensity sprints (20-40 seconds) uphill, followed by easy downhill jogging or walking as recovery.
Beispiel:
- 6 x 30 seconds uphill sprint
- 2-3 minutes easy walking downhill
Why is this effective?
The additional gravity during the hill sprint is extremely demanding on the muscles and the cardiovascular system. The resistance trains your running-specific muscles and improves your cardiac output at the same time.
HIT Training
What is it
HIT combines short, very intense phases of exertion (85-100% of maximum heart rate) with short recovery phases. These units are similar to interval training, but usually shorter and more intense.
Beispiel:
- 10 x 1 minute at maximum intensity
- 1 minute of active recovery in between
Why is this effective?
HIT increases both maximum oxygen uptake and your body's ability to process oxygen quickly. At the same time, it improves lactate tolerance.
Slow, long units (zone 1 & 2)
What is this?
Slow, long sessions consist of moderate-intensity workouts over a longer period of time (60-120 minutes at 60-70% of maximum heart rate).
Beispiel:
- 90 minutes of jogging or cycling at a relaxed pace
Why is this effective?
These sessions improve basic endurance and train the fat metabolism. They also promote capillarization of the muscles and increase the number of mitochondria.
