How to measure VO₂ max - the key to better fitness and performance
Do you want to know how good your fitness really is? Here you will learn what VO₂ Max means, how to measure it and how you can improve it with the right training and lifestyle.
Introduction
Understanding your VO₂ max is one of the most effective ways to map your fitness.
It shows how well the body uses oxygen during physical activity - a crucial factor for both performance and well-being.
By measuring your VO₂ max, you can follow your progress, customize your training and set clear goals based on scientific foundations.
What is VO₂ max?
VO₂ Max stands for maximum oxygen uptake.
It measures how much oxygen the body can use during maximum physical exertion.
A high value means your heart pumps efficiently, your lungs deliver oxygen quickly, and your muscles can convert that oxygen into energy in an optimal way.
It's not just elite athletes who benefit from knowing their VO₂ max. Even for exercisers, it can be a powerful tool to understand and improve their fitness. An improved VO₂ max is strongly linked to increased endurance and improved performance over time.
How do you measure VO₂ max?
There are several ways to measure your VO₂ max, and the method you choose depends on your goals, your training level and the resources you have available.
1. Laboratory tests
The most accurate method is a test in a fitness or sports lab.
You run or ride a bike while your breathing is measured through a mask.
The test analyzes oxygen intake, carbon dioxide emissions and heart rate, giving an accurate value of your maximum oxygen uptake capacity.
This is the method used in research and sports medicine and is considered the scientific standard.
2. Smartwatches and fitness apps
Many modern workout watches can estimate your VO₂ Max by analyzing your heart rate, speed, and exercise intensity.
The results become more accurate the more data the watch collects over time.
For most exercisers, this gives a good enough picture of the fitness level and makes it easy to follow the progress.
3. Self-tests and field tests
If you don't have access to technology or labs, you can do simpler tests, like running a certain distance in time or using a standardized field test like the Cooper test.
Although these methods are not as accurate as laboratory tests, they provide a good estimate of your fitness and can be used to track improvements over time.
What is a good VO₂ max?
What counts as a good VO₂ max varies depending on age, gender and exercise habit.
Younger and more trained people tend to have higher values, while those who exercise less have lower ones.
However, the main thing is not to compare oneself with others, but to follow one's own development.
An improved value over time shows that the heart, lungs and muscles have become more efficient, which in turn leads to increased stamina and energy in everyday life.
How to Improve Your VO₂ Max
Raising your VO₂ max requires continuity and variety in training. Here are some proven methods to help the body get better at using oxygen.
1. Interval training
Shorter, intense intervals in which you alternate between high and low loads are one of the most effective ways to improve oxygen uptake.
The exercise challenges both the heart and lungs to work harder and adapt faster.
2. Endurance training
Long, calm workouts at a steady pace strengthen the heart and improve blood circulation.
By varying between high- and low-intensity workouts, the body gains a wider capacity and a better balance between endurance and recovery.
3. Strength training
Although VO₂ Max primarily measures fitness, muscle strength affects the body's economy of movement.
Strong muscles work more efficiently, which allows you to perform better at the same oxygen uptake.
4. Recovery and nutrition
To improve your VO₂ max, recovery is at least as important as the exercise itself.
Sleep, stress management and proper nutrition give the body the opportunity to build itself up between sessions.
Nutrients such as omega-3 fatty acids, electrolytes, and collagen can support recovery and contribute to better performance over time.
VO₂ Max and Health
A high VO₂ max is not only an indicator of fitness but also of good heart and lung function.
Studies show that people with higher VO₂ max levels often experience better energy, faster recovery and increased exercise enjoyment.
It's not about reaching the elite level -- it's about step by step strengthening the body's natural ability to use oxygen efficiently.
Summary
Measuring your VO₂ max is a concrete and motivating way to understand your fitness.
It helps you train smarter, see clear progress, and strike a balance between performance and recovery.
No matter where you start — every improvement is a sign that your body is getting stronger, more enduring and more ready for the next challenge.
Sources
- The American College of Sports Medicine. ACSM Guidelines for Exercise Testing and Prescription, 11. editie, 2021.
- Midgley, A. W. et al. Validity of VO₂ Max Testing in Endurance Training, Sports Medicine, 2007.
- Jackson, A. S. et al. Prediction of VO₂ Max from Field Tests of Running Performance, Research Quarterly for Exercise and Sport, 1990.
- Shcherbina, A. et al. Accuracy in Wearable Estimation of VO₂ Max During Running, Journal of Sports Sciences, 2020.
- Ross, R. et al. Cardiorespiratory Fitness and Mortality in Healthy Men and Women, European Heart Journal, 2016.
