What VO2 max is
VO2 max is the most oxygen your body can use during hard exercise, measured in milliliters of oxygen per kilogram of body weight per minute. A higher number means your heart, lungs and muscles deliver and use oxygen more effectively, so you can hold a faster pace for longer.
The three methods
- Resting heart rate: VO2 max is about 15.3 times your maximum heart rate divided by your resting heart rate. Maximum heart rate is estimated as 208 minus 0.7 times your age. This is the least accurate method, but it needs no exercise.
- 1.5-mile run: run 1.5 miles (2.4 km) as fast as you can on a flat course. VO2 max is 483 divided by your time in minutes, plus 3.5.
- Cooper test: run as far as you can in 12 minutes. VO2 max is your distance in meters minus 504.9, divided by 44.73.
The run tests are more accurate if you pace evenly and finish with nothing left. Warm up first, and skip a maximal test if you are new to exercise or have a heart condition until a doctor has cleared you.
How the rating works
Your result is compared with widely used reference ranges from the Cooper Institute for your sex and age group, from very poor to superior. VO2 max falls with age, roughly 10% per decade after 30 in people who do not train, so the ranges shift down for older groups.
How to improve it
Two kinds of training raise VO2 max: plenty of easy aerobic work, and one or two sessions a week of hard intervals, such as 4 rounds of 4 minutes hard with 3 minutes easy between.
Common questions
What is a good VO2 max?
It depends on age and sex. For men in their 30s, 41 to 45 is rated good; for women in their 30s, about 31.5 to 35.6 is rated good.
How accurate are these estimates?
A lab test with a mask is the only direct measure. The run tests are usually within about 10% for people who pace well. The resting heart rate method is a rougher guide.
Is the estimate from my watch better?
Watch estimates use heart rate and pace across many runs and are often reasonably close for regular runners. A well-run field test is a good cross-check.
How fast can VO2 max improve?
People new to training often see gains of 5 to 15% within two to three months. Progress slows as you get fitter.