Why is VO₂ Max important for health?

VO₂ max is one of the best predictors of your mortality and disease risks and by knowing this level you may aim to improve your fitness and thus become healthier and less likely to develop diseases.1
A higher VO₂ Max is associated with better cardiovascular fitness, lower risks of heart disease, stroke, and other cardiovascular conditions. It also provides indications of lung health, potential cancer development, mental health, and metabolic health.2,3
Improving VO₂ Max can lead to increased chances of survival from chronic conditions and overall health improvements.
What is a ‘good’ VO₂ max level?

The definition of ‘good’ VO₂ max is not universal for all people, as age and gender should be considered.
VO₂ max values between 49 and 56 for a 30-year-old male are considered ‘good’, and values over 56 are considered ‘superior’.4
For a 30-year-old female, VO₂ max values between 45 and 52 are considered ‘good’ and values over 56 are considered ‘superior’.4


How does VO₂ Max indicate biological age?

As a person ages, their VO₂ Max typically decreases due to factors such as a decline in cardiovascular and muscular function. The decline begins around the age of 25-30, with a gradual decrease of about 10% per decade. By the age of 60-70, the decline becomes more pronounced, with a potential drop of 23%. This age-related decline is more significant in males than females.3
How is VO₂ Max measured?

VO₂ max tests are typically performed in a laboratory setting. The person will wear a mask and breathe through a tube while exercising on a treadmill or stationary bike.
To calculate your VO₂ max without any additional devices you need to divide your maximum heart rate by your resting heart rate and multiply this result by 15,3.4

How to improve your VO₂ Max?

To enhance your VO₂ Max, engaging in regular aerobic exercise is crucial. Activities such as running, cycling, and swimming can contribute to improved cardiovascular fitness. High-intensity interval training (HIIT) is particularly effective in increasing VO₂ Max.
Additionally, maintaining a healthy lifestyle, including proper nutrition and adequate rest, can positively impact your VO₂ Max. Regular monitoring and adjustments to your exercise routine can help track improvements over time.3,4