VO2 Max Explained: What It Means for Your Fitness
Published Apr 13, 2026 · 6 min read
VO2 max is the maximum rate at which your body can consume oxygen during exercise. It's the gold standard measure of cardiovascular fitness.
Normative Values (mL/kg/min)
| Fitness Level | Men | Women |
|---|---|---|
| Poor | <35 | <27 |
| Average | 35-45 | 27-35 |
| Good | 45-55 | 35-43 |
| Excellent | 55-65 | 43-52 |
| Elite athlete | 65-85 | 52-70 |
How to Improve VO2 Max
- HIIT β 4Γ4 minute intervals at 90-95% max HR, 3 min recovery, 2-3x/week
- Zone 2 training β Long, easy runs/rides at conversational pace, 3-5x/week
- Consistency β VO2 max improves 10-20% over 3-6 months of training
- Not just running β Cycling, swimming, and rowing all improve VO2 max
Try it: Use our VO2 Max Calculator to estimate your VO2 max from a simple walking or running test.