VO2 max is a universal indicator of your physical performance. It determines the maximum amount of oxygen that the body can absorb during intense exercise. A high VO2 max can be worked out with training, but its level is determined to a greater extent by genetic predisposition. Find out how to calculate your VO2max and VO2 max.value for men and women.
VO2maxdetermines your body's aerobic (aerobic) capacity for exercise. The higher the value of this indicator, the longer and more intensively we can train and achieve better sports results. A low VO2 max indicates that we are physically incapable of withstanding high training loads.
See how to calculate your VO2 max. And make sure your result is within the normal range.
VO2max - what is it?
How fast we run, what distances we cycle or how many pools we are able to swim, is determined by our aerobic capacity, i.e. the body's ability to uptake oxygen. The efficiency of our muscles, brain, heart and the entire circulatory system depends on it. The more oxygen the body can absorb during exercise, the more energy we have and the longer and more intensively we can train.
VO2max as a unit was invented so that you can measure your aerobic fitness for each person individually. It is expressed in milliliters of oxygen per kilogram of body weight per minute (ml / kg / min). It shows how many milliliters of oxygen our body is able to take (more precisely - a kilogram of the body) per minute of maximum effort. VO2max can also be expressed in liters per minute - then it will refer to the total oxygen consumption by one competitor. However, this value cannot be compared because everyone has a different body weight.
VO2max - what does it depend on?
There are several factors which can make each person's VO2max different.
1. Sex
Due to their lower body weight and the lower content of muscle tissue, women have lower VO2max values than men.
2. Age
VO2max increases from childhood and peaks in adolescence. After this time, the VO2 maxit decreases and remains at the same level until the age of 30. Then, year after year, it systematically drops - in 40-year-olds it reaches about 90% of the maximum value, in 50-year-olds it is less than 80%, and in 60-year-olds and older it drops below 60% of the initial value.
3. Training
Regular training contributes to increasing the capacity of the lungs, increasing the stroke volume of the heart and lowering the resting heart rate, all of which translate into higher oxygen consumption and its more effective use in the processes of obtaining energy.
4. Genetics
The maximum VO2 max value we can work out through training depends on how our muscles are built. And this, in turn, we inherit from our ancestors and we cannot change it in any way. For example, some people have more fast twitch muscle fibers (better suited to anaerobic exercise). This means that in endurance sports such as long-distance running or cycling, they will not be able to achieve as good results as people with a predominance of slow twitch fibers (better adapted to aerobic exercise). Similarly, the level of VO2max is also influenced by the genetically determined number of capillaries, their diameter and the amount of blood that can flow through them.
How do I calculate VO2max?
There are several methods to calculate VO2max using home methods. However, the obtained values will not be as accurate as in the case of a test performed in laboratory conditions. So, treat them only as indicative.
1. Cooper test(result in ml / kg / min) - perform a 12-minute stress test and use the formula:
VO2max=(distance in meters - 504.9) / 44.73
2. VO2max based on heart rate(in ml / kg / min) - you can also calculate your VO2 max by substituting your maximum heart rate (HRmax) and resting heart rate (HRsp) in the formula below:
VO2max=15 x (HRmax / HRsp)
3. VO2max based on age, weight and HRsp(in l / min) - this method also does not require an additional test, just enter your age, weight and resting heart rate:
VO2 max=3.542+ (-0.014 x age) + (0.015 x weight [kg]) + (-0.011 x HRsp)
This will be useful to youSpiroergometry test - professional VO2max measurement
The most accurate VO2max measurement can only be made with special equipment for measuring the percentage of oxygen in the exhaled air. Academies of Physical Education and some medical institutions have such devices.
Measurement is made on an exercise bike or treadmill, andthe entire test takes 10-15 minutes. The examined person is put on a special mask with a plastic tube at the level of the oral cavity and connected to an ergospirometer. The device constantly monitors your breathing during exercise. This method can be used to determine not only VO2max, but also metabolic thresholds (when the body shifts from aerobic to anaerobic) and training zones (heart rate ranges in which to exercise to lose weight or improve fitness).
VO2max - Women's Scoreboard
Values are given in ml / kg / min.
| Age | Bad | Average | Good | Very good | Great |
| 20-29 | <36 | 36 - 39 | 40 - 43 | 44 - 49 | >49 |
| 30-39 | <34 | 34 - 36 | 37 - 40 | 41 - 45 | >45 |
| 40-49 | <32 | 32 - 34 | 35 - 38 | 39 - 44 | >44 |
| 50-59 | <25 | 25 - 28 | 29 - 30 | 31 - 34 | >34 |
| 60-69 | <26 | 26 - 28 | 29 - 31 | 32 - 35 | >35 |
| 70-79 | <24 | 24 - 26 | 27 - 29 | 30 - 35 | >35 |
VO2max - Men's Scoreboard
Values are given in ml / kg / min.
| Age | Bad | Average | Good | Very good | Great |
| 20-29 | <42 | 42 - 45 | 46-50 | 51 - 55 | >55 |
| 30-39 | <41 | 41 - 43 | 44-47 | 48 - 53 | >53 |
| 40-49 | <38 | 38 - 41 | 42-45 | 46 - 52 | >52 |
| 50-59 | <35 | 35 - 37 | 38-42 | 43 - 49 | >49 |
| 60-69 | <31 | 31 - 34 | 35-38 | 39 - 45 | >45 |
| 70-79 | <28 | 28 - 30 | 31-35 | 36 - 41 | >41 |
Oxygen ceilings of famous athletes
Here are the 10 highest-recorded VO2max among female and male athletes.
Men
- 97.5Oskar Svendsen, Norwegian cyclist
- 96.0Espen Harald Bjerke, Norwegian ski runner
- 96.0Bjørn Dæhlie, Norwegian ski runner
- 93.0Kurt Asle Arvesen, Norwegian cyclist
- 92.5Greg LeMond, American cyclist
Women
- 78.6Joan Benoit, American long distance runner
- 76.6Bente Skari, Norwegian ski runner
- 76.0Flavia Oliveira, Brazilian cyclist
- 74.0Charlotte Kalla, Swedish ski runner
- 72.0Marit Bjoergen, Norwegian ski runner
Oxygen ceilings of Polish athletes
- 84.0Robert Korzeniowski
- 70.0Justyna Kowalczyk
- 65.0Maja Włoszczowska
VO2max - how to increase it?
Of course VO2max can be increased - it is even advisable if its value is very low. But you have to accept the fact that a large part of us, even after tormenting ourselves with daily training, is able to improve our VO2max by no more than 40%. Once you reach your VO2 max., You won't be able to progress any further. Why? As already mentioned, genetic factors are the barrier. Some are predisposed to long-term, intense efforts and will occupy the highest places in their disciplines, while others, regardless of the amount of work put into preparation, will always be behind the podium. Therefore, success in sport largely depends on the individual predispositions of the player.
To increase your VO2max, engage in aerobic sports such as running. If you're starting from scratch, don't do long distances right away - start with slow jogs and gradually introduce more and more normal running. A training plan will help you maintain regularity. You can also perform jumping exercises, which quickly raise your heart rate and strengthen your heart and circulatory system. These include jumping rope and burpees. Breathing exercises will help to increase lung capacity.