Anyone who is concerned with their own endurance will come across VO₂max at some point. Increasingly, however, the term is also heard in connection with Longevity. Above all Peter Attia was a pioneer here. The higher you go, the better (or the older you get) - that's something most people quickly realize. But what is 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 related 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 oxygenThe more oxygen your body can absorb and utilize, the more efficient you are.
Importance of 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.
VO₂max is not only influenced by training and your lifestyle, but also by your genetics. Some people have a higher value than others by nature - and this may also give them an athletic advantage. Men, for example, usually have higher values than women.
How is VO2 max calculated?
VO₂max is a complex value that is determined through 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. It records the following parameters:
- Oxygen uptake (VO₂): The amount of oxygen your body absorbs from the air you breathe per minute.
- Carbon dioxide emissions (VCO₂): The amount of carbon dioxide you exhale per minute.
- Respiratory volume and respiratory rate: These values help to analyze gas exchange in the lungs.
During a stress test on a treadmill or ergometer, the intensity increases continuously until you reach your maximum limit. VO₂max is measured at the exact point at which oxygen uptake no longer increases despite increasing stress.
2ndCalculating VO₂max
The VO₂max is calculated using the following formula:
VO2max = HMV x AVO2D
Cardiac minute output (CO) 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 = HF x SV
AVO2D stands for the arteriovenous oxygen difference. The background: oxygen-rich blood is transported through the arteries to the working muscles and metabolized there in the muscle cells. The subsequently oxygen-poor blood is then transported back through the veins.
The AVO2D indicates how well your body is able to bind, transport and utilize oxygen in the blood.
This means: The higher your heart rate, your stroke volume and your arterio-venous oxygen difference, the higher your VO2max. These maximum values are therefore reached under maximum load.
3. Alternative methods for estimating VO₂max
For people who do not have access to a laboratory, there are several tests to estimate VO₂max:
- Cooper test (12-minute run): The distance run is used in a formula to estimate VO₂max.
- Astrand Rhyming Test: Here, the heart rate is measured during a submaximal exercise test on an ergometer.
Brand new is the "seismographic" measurement of VO2maxA small, modified earthquake sensor is stuck to your chest and the value is determined without any physical exertion. The measurements are very similar to 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 value - 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 shows 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 expressed in liters per minute (L/min) specified.
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 body mass in the calculation and is expressed 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.
Formula:
Relative VO₂max = Absolute VO₂max (in ml/min) : Body weight (in kg)
Example:
A person with an absolute VO₂max of 4th000 ml/min and a body weight of 70 kg would have a relative VO₂max of 57.1 ml/kg/min.
Measuring 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 related to the intensity of the exercise. A low pulse at high intensity 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 to more accurately estimate VO₂max.
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 usually provide more precise values.
- Individual fitness level: In well-trained people, the values often deviate less than in beginners.
- Measurement conditions: Optimal conditions, such as a consistent pace and stable heart rate, improve accuracy.
Restrictions:
- Estimates are not individually validated: Algorithms are based on average values and do not take physiological peculiarities into account.
- Inaccuracies in submaximal exercise: The devices often have difficulty providing accurate values if you do not push yourself to your limits during training.
If in doubt, you should always use spiroergometry or, more recently, the chest seismograph to get 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 training level. In general, the higher the VO₂max, the better your body is able to use oxygen during physical exertion.
VO₂max averages by fitness level
Normal values / recreational athletes:
Recreational athletes train regularly but at moderate intensity.Your VO₂max is usually:
- Men: 35–45 ml/kg/min
- Women: 30–40 ml/kg/min
Ambitious athletes:
Ambitious athletes do structured training, often several times a week, and occasionally take part in competitions. 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. Depending on the sport, the values can vary greatly, 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 elite: up to 80 ml/kg/min
Which 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 guidelines:
- Men (20–40 years): Away 45 ml/kg/min upwards, the VO₂max is above average.
- Women (20–40 years): Away 40 ml/kg/min VO₂max is considered good at higher levels.
Your VO₂max is a valuable indicator of your fitness, but it should always be viewed in context. Whether you are a recreational athlete or a professional, improving your VO₂max requires targeted training.
Factors of 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.
High capillarization
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 bloodThe more capillaries there are, the more efficiently oxygen can pass from the blood to the muscles. This improves the oxygen supply during exercise and increases endurance performance.
number of mitochondria
Mitochondria are the "powerhouses" of cells. They use oxygen 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 your muscles can work longer without getting tired.
Our tip: This is how you can Strengthening mitochondria.
cardiac output
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 adequately supplied even under high strain.
hemoglobin content
Hemoglobin is a protein in red blood cells that transports oxygen from the lungs to the muscles. A high hemoglobin content improves the oxygen-carrying capacity of the blood. More oxygen in the blood ensures that the muscles are better supplied and VO₂max increases.
lung function
The lungs are responsible for the absorption 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 hold) 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 - it also plays a Longevity is closely linked to the value. Even small improvements in VO2max have a positive effect on your risk of overall mortality, such as study showed.
More precisely, cardiorespiratory fitness is inversely proportional to long-term mortality, without an upper limit being observed. This means something like: 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. Therefore there is no "one" way to a higher VO₂max.
Short intervals
What is that?
Short intervals consist of high-intensity exercise phases of 15–60 seconds, followed by active recovery phases.
Example:
- 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 the muscles quickly and efficiently. They challenge your cardiovascular system to the maximum and improve the oxygen transport capacity (cardiac output) as well as the oxygen uptake in the muscles (capillarization).
Long intervals
What is that?
Long intervals last 3–8 minutes at 80–90% of maximum heart rate, followed by longer recovery periods.
Example:
- 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 simultaneously increasing its ability to utilize lactate (breakdown of lactic acid).
hill sprints
What is that?
Hill sprints are short, high-intensity sprints (20–40 seconds) uphill, followed by easy downhill jogging or walking for recovery.
Example:
- 6 x 30 seconds sprint uphill
- 2–3 minutes of easy walking downhill
Why is this effective?
The additional gravity during uphill sprinting places extreme demands on the muscles and cardiovascular system. The resistance trains your running-specific muscles and at the same time improves your cardiac output.
HIT training
What is that?
HIT combines short, very intense exercise phases (85–100% of maximum heart rate) with short recovery phases. These units are similar to interval training, but usually shorter and more intense.
Example:
- 10 x 1 minute at maximum intensity
- 1 minute of active recovery in between
Why is this effective?
HIT increases both your maximum oxygen uptake and your body's ability to process oxygen quickly. At the same time, lactate tolerance is improved.
Slow, long units (Zone 1 & 2)
What is that?
Slow, long sessions consist of moderate-intensity exercise over a longer period of time (60–120 minutes at 60–70% of maximum heart rate).
Example:
- 90 minutes of jogging or cycling at a relaxed pace
Why is this effective?
These units improve basic endurance and train fat metabolism. In addition, capillarization of the muscles is promoted and the number of mitochondria is increased.
