Do you know what maximal oxygen uptake (VO2max) is? VO2max is often overlooked by many long-distance runners, yet it’s one of the major performance limiters in these types of events. In this blog, I’ll explain what it is, how you can measure it, and how you can improve it.

Let’s get started!

What is Maximal Oxygen Uptake?

Maximal Oxygen Uptake, abbreviated as VO2max, is the maximum capacity of the body to use oxygen during high-intensity exercise (Jones and Carter, 2000). To use a car analogy, VO2max would be the horsepower of the car’s engine.

Unlike other performance determinants in long-duration events, VO2max is largely determined by genetics, which means that its training potential is somewhat limited.

Another important aspect to know is the speed/power at which the athlete reaches this VO2max (this is known as vVO2max). Although there is a positive relationship between the VO2max value and the speed/power (the higher one is, the higher the other), the same VO2max in different athletes will not necessarily result in the same speed. An athlete can maintain their VO2max over the years but increase the speed at which they achieve it due to improved efficiency.

How Can I Measure VO2max?

The most accurate way to measure it is through an exercise test with gas analysis. As we increase speed/power, our oxygen consumption will rise until it plateaus, even if we continue to increase speed/power.

For the amateur runner (without access to specialized equipment), we can estimate the speed at which VO2max is reached to individualize our training zones in two ways:

• Incremental Test: This involves gradually increasing speed/power every 2-3 minutes until the athlete can no longer maintain it. The speed/power of the second-to-last 2-3 minute stage is related to the speed/power equivalent to VO2max.
• 5-Minute All-Out VAM Test: Studies show that the time athletes can sustain VO2max varies between 3 and 7 minutes, so it’s recommended to perform a 5-minute test, attempting to maintain the highest possible speed/power for the entire 5 minutes.

What Is the Ideal Maximal Oxygen Uptake?

There is no ideal VO2max value; the higher, the better. However, what’s really important is not just the VO2max value but the speed (min/km) at which this maximum value is achieved.

Here are some average reference values according to the athlete’s level. We should distinguish between men and women:

• VO2max Levels in Men:

  • Low level: <50 ml/kg/min
  • Intermediate level: 55-65 ml/kg/min
  • Elite level: >70 ml/kg/min

• VO2max Levels in Women:

  • Low level: <45 ml/kg/min
  • Intermediate level: 50-60 ml/kg/min
  • Elite level: >60 ml/kg/min

For example, Paula Radcliffe (current women’s marathon world record holder with a time of 2h15′) had VO2max values during the years of this record of 65-70 ml/kg/min.

How Can I Improve My VO2max?

The most effective method for increasing VO2max is through HIIT (High-Intensity Interval Training). This type of training, commonly known as intervals, is used to improve this parameter by running at speeds/power above 90% of VO2max. It’s at this intensity that we most significantly impact the improvement of VO2max.

I’ve provided more information on interval training in this other blog.

If you’d like personal help to improve your performance and avoid the common injuries that runners face, you can visit this page where I explain how I can help you reach your full potential and learn from the process.

Best regards, and happy running!