What is VO2 Max?
VO2 Max, or maximal oxygen uptake, is the maximum amount of oxygen your body can utilize during intense exercise. It's measured in milliliters of oxygen consumed per minute per kilogram of body weight (ml/kg/min) and is considered one of the best indicators of cardiovascular fitness and aerobic endurance.
When you exercise, your muscles need oxygen to produce energy. The harder you work, the more oxygen you need. VO2 Max represents the ceiling of your aerobic system—the point at which your body can't deliver any more oxygen to working muscles, no matter how hard you push.
Why VO2 Max Matters
Your VO2 Max isn't just a number for athletes. Research has consistently shown that it's one of the strongest predictors of longevity and overall health. A higher VO2 Max is associated with:
- Reduced cardiovascular disease risk — Higher VO2 Max correlates with better heart health.
- Increased longevity — Studies show people with higher VO2 Max tend to live longer.
- Better metabolic health — Higher aerobic capacity is linked to better blood sugar control.
- Improved mental health — Regular aerobic exercise benefits cognitive function and mood.
"VO2 Max is probably the single best measure of overall fitness and health. It's not just for athletes—everyone should know their number."
— Gilles Essiembre, O2Max Founder
How to Improve Your VO2 Max
The good news is that VO2 Max is highly trainable. With consistent effort, most people can improve their VO2 Max by 15-35% over 8-12 weeks. Key strategies include high-intensity interval training, respiratory muscle training, and consistent Zone 2 cardio work.
Written by
Gilles Essiembre
Certified Metabolic and Respiratory Trainer with 30+ years of athletic experience.
Learn more about Gilles