VO2 Max

Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2 max is the maximum amount of oxygen in millilitres one can use in one minute per kilogram of body weight. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well-conditioned. Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week (referenced in French & Long (2012)). The mean value of VO2 max for male athletes is about 3.5 litres/minute, and for female athletes, it is about 2.7 litres/minute.

Factors affecting VO2 max

The physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:

• The chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels.
• The combined ability of cardiovascular and pulmonary systems to transport oxygen to the muscular tissue system.

Various physiological factors combine to determine VO2 max, for which there are two theories: Utilization Theory and Presentation Theory.

Utilization theory maintains that VO2 max is determined by the body's ability to utilize the available oxygen, whereas Presentation Theory maintains the body's cardiovascular system can deliver oxygen to active tissues.

A study by Saltin and Rowell (1980) concluded that delivering oxygen to active tissues is the primary limiting factor to VO2 max. Gollnick et al. (1972) showed a weak relationship between the body's ability to utilize the available oxygen and VO2 max.

VO2 max for various groups

The tables below, adapted from Wilmore and Costill (2005), detail normative data for VO2 max (ml/kg/min) in various population groups.

Non Athletes

Age	Male	Female
10-19	47-56	38-46
20-29	43-52	33-42
30-39	39-48	30-38
40-49	36-44	26-35
50-59	34-41	24-33
60-69	31-38	22-30
70-79	28-35	20-27

Athletes

Sport	Age	Male	Female
Baseball	18-32	48-56	52-57
Basketball	18-30	40-60	43-60
Cycling	18-26	62-74	47-57
Canoeing	22-28	55-67	48-52
Football (USA)	20-36	42-60
Gymnastics	18-22	52-58	35-50
Ice Hockey	10-30	50-63
Orienteering	20-60	47-53	46-60
Rowing	20-35	60-72	58-65
Skiing Alpine	18-30	57-68	50-55
Skiing Nordic	20-28	65-94	60-75
Soccer	22-28	54-64	50-60
Speed skating	18-24	56-73	44-55
Swimming	10-25	50-70	40-60
Track & Field - Discus	22-30	42-55
Track & Field - Running	18-39	60-85	50-75
Track & Field - Running	40-75	40-60	35-60
Track & Field - Shot	22-30	40-46
Volleyball	18-22		40-56
Weight Lifting	20-30	38-52
Wrestling	20-30	52-65

Athlete's VO2 max Scores

The following are the VO2 max scores for a selection of the top female and male athletes.

VO2 max (ml/kg/min)	Athlete	Gender	Sport/Event
96.0	Espen Harald Bjerke	Male	Cross Country Skiing
96.0	Bjorn Daehlie	Male	Cross Country Skiing
92.5	Greg LeMond	Male	Cycling
92.0	Matt Carpenter	Male	Marathon Runner
92.0	Tore Ruud Hofstad	Male	Cross Country Skiing
91.0	Harri Kirvesniem	Male	Cross Country Skiing
88.0	Miguel Indurain	Male	Cycling
87.4	Marius Bakken	Male	5K Runner
85.0	Dave Bedford	Male	10K Runner
85.0	John Ngugi	Male	Cross Country Runner
73.5	Greta Waitz	Female	Marathon runner
71.2	Ingrid Kristiansen	Female	Marathon Runner
67.2	Rosa Mota	Female	Marathon Runner

VO2 max and age

As we get older, our VO2 max decreases. The decline is due to many factors, including a maximum heart rate and stroke volume reduction. A study by Jackson et al. (1995) found the average decrease was 0.46 ml/kg/min per year for men (1.2%) and 0.54 ml/kg/min for women (1.7%).

VO2 max and performance

VO2 max on its own is a poor predictor of performance, but using the velocity (vVO2 max) and duration (tlimvVO2 max) that an athlete can operate at their VO2 max will provide a better indication of performance.

VO2 max evaluation tests

An estimate of your VO2 max can be determined using any of the following tests:

• 2.4km Run Test.
• Astrand Treadmill test - VO2 max test running on a treadmill.
• Astrand 6-minute Cycle test - VO2 max test on a static bike.
• Balke VO2 max test - suitable for endurance sports.
• Balke Incremental treadmill protocol test- VO2 max test on a treadmill (male and female tests).
• Bruce Incremental treadmill protocol test- VO2 max test on a treadmill (male and female tests).
• Cooper VO2 max test - suitable for endurance sports.
• Conconi test.
• Critical Swim Speed - the measure of a swimmer's aerobic capacity.
• Home Step Test - a step test you can conduct at home.
• Harvard Step Test - the measure of cardiovascular fitness.
• Multistage Fitness Test or Bleep test - VO2 max test for endurance sports.
• Queens College Step Test - VO2 max test.
• Tecumseh Step Test - the measure of cardiovascular fitness.
• Treadmill VO2 max test - VO2 max test.
• VO2 max from non-exercise data - VO2 max test.
• VO2 max from a one-mile jog.
• VO2 max from a race result (time for a distance).
• VO2 max Step Test.
• Wheelchair VO2 max Test.

VO2 max - using HRmax and HRrest

Research by Uth et al. (2004)found that VO2 max can be estimated indirectly from an individual's maximum heart rate (HRmax)and resting heart rate (HRrest) with an accuracy that compares favourably with other standard VO2 max tests. It is given by:

• VO2 max = 15 x (HRmax ÷ HRrest)

Improving your VO2 max

The following are samples of Astrand's (a work physiologist) workouts for improving oxygen uptake:

• (1) - Run at maximum speed for 5 minutes. Note the distance covered in that time. Let us assume that the distance achieved is 1900 metres. Rest for 5 minutes, and then run the distance (1900 metres) 20% slower, in other words, in 6 minutes, with 30 seconds rest, repeated many times. It is equal to your 10 Km pace.
• (2) - Run at maximum speed for 4 minutes. Note the distance covered in that time. Rest for 4 minutes. We will assume you run a distance of 1500 metres in this case. Now run the same distance 15% slower, in other words in 4 minutes 36 seconds, with 45 seconds rest, repeated several times. This approximates to a time between the athlete's 5 Km and 10 Km time.
• (3) - Run at maximum effort for 3 minutes. Note the distance covered in that time. The distance covered is, say, 1000 metres. Successive runs at that distance are taken 10% slower or at 3 minutes 18 seconds, with 60 seconds rest, repeated several times. This approximates your 5 Km time.
• (4) - Run at maximum effort for 5 minutes. Note the distance covered in that time. The distance covered is 1900 metres. Rest for 5 minutes. The distance is now covered 5% slower with 1½ minutes rest. It is approximately 3K pace for you, i.e. 5 minutes 15 seconds/1900 metres.
• (5) - Run at maximum effort for 3 minutes. The distance covered is 1100 metres. When recovered, the athlete runs the same distance 5% slower, i.e. 3 minutes 9 seconds/1100 metres, with a minute rest, repeated several times. It is at a 3 Km pace.

When and how often

It is suggested that in the winter sessions (1) and (2) are done weekly, and in the track season sessions (3), (4) and (5) are done weekly by runners from 800 metres to the half-marathon. Although it would be convenient to use the original distance marks made by the duration efforts, this does not consider the athlete's condition before each session, so the maximum effort runs must be done on each occasion when they may be either more or less than the previous distance run. The maximum duration efforts are in themselves quality sessions. If the pulse rate has not recovered to 120 beats per minute in the rest times given, the recovery period should be extended before the repetitions are started. The recovery times between the repetitions should be strictly adhered to. These workouts make a refreshing change from repetition running. When all five sessions are completed within a month, experience shows substantial performance improvements.

The effect of altitude

VO2 max decreases as altitude increases above 1600m, and for every 1000m above 1600m, maximal oxygen uptake reduces by approximately 8-11%. The decrease is mainly due to the reduction in maximal cardiac output (product of heart rate and stroke volume). Stroke volume decreases due to the immediate reduction in blood plasma volume.

VO2max Assessment

Normative data for VO2 max in 1997

Normative data (Heywood 1998) for Females (values in ml/kg/min)

Age	Very Poor	Poor	Fair	Good	Excellent	Superior
13-19	<25	25 - 30	31 - 34	35 - 38	39 - 41	>41
20-29	<24	24 - 28	29 - 32	33 - 36	37 - 41	>41
30-39	<23	23 - 27	28 - 31	32 - 36	37 - 40	>40
40-49	<21	21 - 24	25 - 28	29 - 32	33 - 36	>36
50-59	<20	20 - 22	23 - 26	27 - 31	32 - 35	>35
60+	<17	17 - 19	20 - 24	25 - 29	30 - 31	>31

Normative data (Heywood 1998) for Males (values in ml/kg/min)

Age	Very Poor	Poor	Fair	Good	Excellent	Superior
13-19	<35	35 - 37	38 - 44	45 - 50	51 - 55	>55
20-29	<33	33 - 35	36 - 41	42 - 45	46 - 52	>52
30-39	<31	31 - 34	35 - 40	41 - 44	45 - 49	>49
40-49	<30	30 - 32	33 - 38	39 - 42	43 - 47	>48
50-59	<26	26 - 30	31 - 35	36 - 40	41 - 45	>45
60+	<20	20 - 25	26 - 31	32 - 35	36 - 44	>44

Normative data for VO2 max in 2005

Normative data (Heywood 2006) for Females (values in ml/kg/min)

Age	Poor	Fair	Good	Excellent	Superior
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

Normative data (Heywood 2006) for Males (values in ml/kg/min)

Age	Poor	Fair	Good	Excellent	Superior
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

% HRmax and %VO2 max

It is possible to estimate your exercise intensity as a percentage of VO2 max from your training heart rate. A study by David Swain et al. (1994) used statistical procedures to examine the relationship between %HRmax and %VO2 max. Their results led to the following regression equation:

• %HRmax = 0.64 × %VO2 max + 37

The relationship has been shown to hold across sex, age and activity.

%VO2 max and Speed

% of VO2 max	Speed
50	Very slow running
60	Slow running
70	Steady running
80	Half Marathon speed
90	10 km speed
95	5 km speed
100	3 km speed
110	1500 metres to 800 metres speed

Free Calculator

• %VO2 max to %HRmax Calculator - a free Microsoft Excel spreadsheet which you can download and use on your computer. The spreadsheet will be loaded into a new window.

References

1. SWAIN et al. (1994) Target HR for the development of CV fitness. Medicine & Science in Sports & Exercise, 26 (1), p. 112-116
2. WILMORE, J.H. and COSTILL, D.L. (2005) Physiology of Sport and Exercise. 3rd ed. Champaign, IL: Human Kinetics
3. SALTIN, B. and ROWELL, L.B. (1980) Functional adaptations to physical activity and inactivity. Federation Proceeding. 39 (5), p. 1506-1513
4. GOLLNICK, P.D. et al. (1972) Enzyme activity and fibre composition in skeletal muscle of untrained and trained men. J Appl Physiol., 33 (3), p. 312-319
5. JACKSON, A.S. et al. (1995) Changes in aerobic power of men, ages 25-70 yr. Med Sci Sports Exerc., 27 (1), p. 113-120
6. HEYWARD, V. (1998) The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 1997. In: HEYWOOD, V (1998) Advance Fitness Assessment & Exercise Prescription, 3rd Ed. Leeds: Human Kinetics. p. 48
7. HEYWARD, V. (2006) The Physical Fitness Specialist Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 2005. In: HEYWOOD, V (2006) Advanced Fitness Assessment and Exercise Prescription, Fifth Edition, Champaign, IL: Human Kinetics.
8. FRENCH, J. and LONG, M. (2012) How to improve your VO2max. Athletics Weekly, November 8 2012, p.53
9. UTH, N. et al. (2004) Estimation of VO2 max from the ratio between HRmax and HRrest - the Heart Rate Ratio Method". Eur J Appl Physiol. 91(1), p.111-115
10. REXHEPI, A. M. et al. (2014) Prediction of vo2max based on age, body mass, and resting heart rate. Human Movement. 15 (1), p. 56-59.