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If you train, run, bike, or simply want to know how your body responds to effort, understanding what VO\u2082 max really means can help you train better\u2026 and stop worrying about a number that, by itself, doesn\u2019t tell the whole story.<\/p>\n
VO\u2082 max is the maximum amount of oxygen our body can take in, transport, and use during high\u2011intensity exercise<\/strong>. It\u2019s considered one of the best indicators of aerobic capacity.<\/p>\n When we exercise, we breathe oxygen, which passes into the blood and is transported to the muscles. There it participates in the processes that allow energy production to sustain physical activity. The greater the body\u2019s capacity to use oxygen, the greater, in principle, our ability to sustain intense aerobic efforts. It is expressed in milliliters of oxygen per kilogram of body weight per minute (ml\/kg\/min)<\/strong>. Therefore, in general terms, a high VO\u2082 max is associated with good cardiorespiratory fitness. But there is an important word: \u201cgenerally\u201d<\/strong>.<\/p>\n Because having a high VO\u2082 max does not guarantee you are the best runner, cyclist, or athlete. Performance also depends on factors such as movement economy, lactate threshold, strength, technique, experience, and the ability to maintain a certain percentage of VO\u2082 max for a long time.<\/p>\n The problem with the tables begins here. VO\u2082 max depends on age, sex, training level, body mass, body composition and other factors<\/strong>. That\u2019s why it doesn\u2019t make much sense to claim there is a single number that separates a VO\u2082 max \u201cgood\u201d from one \u201cbad.\u201d<\/p>\n As a very general reference, in adults values are typically in the range 30 to 60 ml\/kg\/min<\/strong>, though there is enormous individual variability. In trained athletes, the values can be considerably higher.<\/p>\n In recreational athletes, for example, the reference text typically places trained men around 50-60 ml\/kg\/min<\/strong> and trained women around 45-55 ml\/kg\/min<\/strong>, while high-level athletes can far surpass those figures.<\/p>\n But beware: 50 doesn\u2019t mean the same thing at 25 as at 55 years old<\/strong>, nor does it have the same meaning in an athlete as in a sedentary person. The most useful comparison is therefore with yourself.<\/p>\n There is a widespread idea: \u201cmy VO\u2082 max is low because I\u2019m not genetically made to run.\u201d The reality is much more interesting. Training can substantially improve VO\u2082 max, but not all people respond in the same way to the same program<\/strong>. The HERITAGE study found enormous variability in the response to endurance training: after a 20-week program, some people barely improved while others experienced very large increases. The authors also estimated a significant genetic contribution to that variability.<\/p>\n That if after a few weeks of training your VO\u2082 max doesn\u2019t rise as fast as you expected, you aren\u2019t necessarily doing something wrong<\/strong>. You may need to change the type of stimulus, review the training load, or simply give the process more time.<\/p>\n And there\u2019s another good news: you can improve aerobic capacity at practically any age<\/strong>, although the rate of adaptation changes with age.<\/p>\n Yes\u2026 but with caveats. This is probably the most important part for anyone training with a Garmin, Apple Watch, Polar, Suunto, or another sport device. The real VO\u2082 max is determined through a gas analysis exercise test<\/strong>. The athlete performs progressive exercise\u2014usually running on a treadmill or pedaling\u2014while breathing through a mask that allows analysis of oxygen consumption and other parameters.<\/p>\n The watch, by contrast, does not measure directly the oxygen you are using<\/strong>. It estimates it from variables such as heart rate, pace, movement, and other data. Therefore you should not interpret that a value of 51 necessarily equals your lab VO\u2082 max of 51. Wrist\u2011based estimates can show appreciable errors compared with laboratory measurements.<\/p>\n View this post on Instagram<\/p>\n<\/div>\n Dylan Holloway<\/p>\n I\u2019ve always been fascinated by the stories hidden behind a stopwatch, a finish line or a record-breaking performance. At Athletics News, I cover athletes, competitions and the moments shaping track and field, with a particular interest in the people and journeys behind the results.<\/p>\n<\/div>\n<\/div>\n<\/blockquote>\n<\/div>\nSo, what VO\u2082 max is good?<\/h2>\n
VO\u2082 max is not a genetic decree<\/h2>\n<\/p>\n
What does this mean for you?<\/h2>\n
Can I trust the VO\u2082 max on my watch?<\/h2>\n
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