VO2 Max: Boost Your Outdoor Performance with Oxygen Uptake

If you are ready to improve your outdoor experiences, it is time to take a closer look at VO2 max. This number can transform your bike rides, cross-country adventures, hikes and runs.

What is VO2 max?

VO2 max, also known as maximal oxygen uptake, is a measure of the maximum amount of oxygen your body can take in and use during intense physical activity. It is often expressed in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min) and serves as an indicator of your cardiorespiratory fitness.

What is a good VO2 max?

A “good” VO2 max varies depending on factors such as age, sex and training level. Generally, a VO2 max above the average level for your age group is considered good. See the tables below for a detailed breakdown of normal values for women and men.

VO2 max table: norms by age and sex

The tables show VO2 max in ml/kg/min broken down by age group. Find your age group and see where your number sits, from low to high.

VO2 max for women by age

Age	Low	Average	Above average	High
20-29	< 27	27-35	36-44	> 44
30-39	< 26	26-33	34-42	> 42
40-49	< 25	25-31	32-40	> 40
50-59	< 24	24-30	31-38	> 38
60+	< 22	22-28	29-35	> 35

If you are, for example, a woman in your thirties, the average sits at 26 to 33 ml/kg/min. Anything above 34 is above average, and above 42 counts as high.

VO2 max for men by age

Age	Low	Average	Above average	High
20-29	< 32	32-41	42-50	> 50
30-39	< 31	31-39	40-49	> 49
40-49	< 30	30-38	39-48	> 48
50-59	< 28	28-36	37-46	> 46
60+	< 26	26-34	35-44	> 44

For a man in his forties, 30 to 38 ml/kg/min is average, while anything above 48 counts as high for the age group.

Is VO2 max the same as fitness score?

Although the terms are often used interchangeably, VO2 max and fitness score are not quite the same. Fitness score generally refers to the body’s ability to transport and use oxygen during aerobic activities. While VO2 max measures maximum oxygen consumption, fitness score relates to how efficiently the body uses oxygen at moderate to high intensity.

How do you calculate VO2 max?

VO2 max can be measured accurately through specialised tests such as an incremental treadmill test or a bike test, where the participant exercises at increasing intensity while oxygen and carbon dioxide levels are measured. For a rougher estimate you can use approximate formulas, but these do not give results as precise as professional tests.

How to boost your VO2 max: training and tips

To improve your VO2 max, and therefore your performance, training is the key. Here are some tips:

1. Interval training: Add short periods of intense exercise followed by rest or low intensity. This challenges the cardiovascular system and improves VO2 max.
2. Long, moderate training: Add longer training sessions at moderate intensity to improve your body’s ability to work at a sustained oxygen uptake.
3. Strength training: Build muscle strength to reduce the amount of oxygen required at any given activity. Simple tools like kettlebells and dumbbells go a long way.
4. Altitude training: Training at altitude with lower oxygen pressure can stimulate the production of red blood cells and improve VO2 max.

Let the adventure begin

Use the tables and guidelines as a starting point to understand your cardiorespiratory fitness, and set goals for improvement.

We write articles about sport and the outdoors from time to time. It all started with a trip on the Camino and has since grown to cover everything from hiking, running and cycling to cross-country skiing and niche sports like spikeball and disc golf. We hope you have become wiser about VO2 max. Thank you for reading.