VO₂ max

What is it exactly

VO₂ max is the maximum amount of oxygen your body can use per minute during intense exercise.

It is usually measured in:

milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).

In other words:

➡️ it measures your body’s ability to produce energy using oxygen.

How the body produces energy

When you perform endurance sports (running, swimming, cycling):

1. You breathe in oxygen

2. The heart transports it through the blood

3. The muscles use it in the mitochondria

4. Aerobic energy (ATP) is produced

The higher your VO₂ max:

• the more oxygen reaches your muscles

• the more energy you can produce

• the faster you can go without fatiguing

  
  

🏊 Swimming example

Imagine two swimmers in a 1500 m race:

• Swimmer A → VO₂ max = 45

• Swimmer B → VO₂ max = 65

The second swimmer can maintain much higher speeds for longer.

📊 Approximate values

Adult men:

• Sedentary: 30–40

• Recreational: 40–50

• Well-trained: 50–60

• Elite endurance: 70–85+

  
  

Some well-known athletes:

• Miguel Induráin → ~88

• Oskar Svendsen → ~97 (one of the highest ever recorded)

🧠 What determines your VO₂ max

Mainly:

1. Heart size and pumping capacity

2. Red blood cell count

3. Capillary density in the muscles

4. Number of mitochondria

📈 How to improve it

The most effective methods according to science:

• high-intensity intervals

• training near your lactate threshold

• high aerobic volume

That’s why endurance athletes train many hours per week.