Here’s how and why to increase your VO2 max

What is VO2 max and why does it matter?

VO2 max is the amount of oxygen your body can absorb and use during exercise. This number correlates very well with what activities you are capable of performing.

Why does it matter to absolutely everyone, not just athletes?

Your VO2 max may be a measurement of your fitness, but it is also an extremely accurate predictor of how long you will live. If your VO2 max is lower than average for your age, you are at increased risk of dying. Maintaining a high VO2 max helps you live both longer and better. A high VO2 max predicts that you will be able to keep performing enjoyable activities into your 80s, 90s, and beyond. Read this amazing article about a 93 year old who has the fitness level of a person in their 40s! He would be able to go on a nice hike in the mountains at a normal pace with no difficulties at all at age 93. That sounds like a lot more fun than living in a nursing home and using a walker!

How is VO2 max measured? 

It can either be roughly calculated from activities you can perform (such as one called a ramp test on an exercise bike that has a power meter on it) or it can be precisely measured in a sports lab. VO2 max is measured in milliliters per kilogram of body weight per minute, or mL/kg/min. Your VO2 max usually occurs somewhere close to 90% of your maximum heart rate (max HR can be tested in an exercise lab or you can estimate it as 220 - your age).

What is a good VO2 max level?

The average inactive person has a VO2 max between 27 and 40 mL/kg/min. Elite athletes have shown VO2 maxes up to 80-90 mL/kg/min. These numbers are very useful in real life, because you need a VO2 max of about 30-35 mL/kg/min to be able to hike at a normal pace. 

How do I increase my VO2 max?

There are 2 keys to increasing your VO2 max. The first is spending at least 3-4 hours per week in zone 2 training (at around 60-70% of your max heart rate). In this zone, you will increase your number of mitochondria, mitochondrial efficiency, and increase your metabolic flexibility (your ability to switch between burning fat or glucose for energy). The second key is high intensity interval training (HIIT) two to three times per week. A classic HIIT workout is to get on an exercise bike, treadmill, or rowing machine, and then warmup and do a nordic 4 x 4. This consists of 4 total efforts at 90% of maximum heart rate (this heart rate means you are around your VO2 max), with each 4 minute intense effort separated from the next one by 4 minutes of very light effort.

Should I get my VO2 max measured and then try to increase it?

Yes, but depending on your goals, you may not need to test your VO2 max formally. Measuring and tracking your VO2 max - either by doing a ramp test yourself on an exercise bike or by measuring it in a sports lab - is an inexpensive and extremely effective way to improve your athletic performance and longevity. Please contact me if you would like to know how to perform a ramp test at home or if you need a recommendation on where to get it tested in a sports lab.