Vo2 max. How to Measure and Improve Your VO2 Max

A quick online search will reveal dozens of VO2 max calculators One simple was created by the Norwegian Institute of Science and Technology NTNU , which based its results on data provided by a large population of people
If you have a high VO2 max, you have a big engine This article will offer basics on measuring it, as well as training tips on how to improve it

How to Measure and Improve Your VO2 Max

Simply divide your VO2 max pace by 85 percent.

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How to Measure and Improve Your VO2 Max
But raising your score will make it easier to go faster and to sustain a given pace in any aerobic activity you do
How to Measure and Improve Your VO2 Max
VO2 max is the maximum volume V of oxygen O2 your body can process
How to Measure and Improve Your VO2 Max
VO2 Max Values by Age and Gender Age Group 5th Percentile 10th Percentile 25th Percentile 50th Percentile 75th Percentile 90th Percentile 95th Percentile Men 20-29 29
How to determine your VO2 max running pace: A moderately fit person can sustain a VO2 max pace for roughly 6 to 8 minutes These are just two examples of types of training to improve your VO2 max
Note that a few brands have their own terms for VO2 max and it takes careful reading of their product info to suss that out

How to Measure and Improve Your VO2 Max

It gives you both a fitness score for your age and an equivalent VO2 max number.

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How to Measure and Improve Your VO2 Max
Below is a simple way to estimate your VO2 max running pace, which you can then incorporate into your training plans
How to Measure and Improve Your VO2 Max
So, one way to determine your max VO2 pace is to warm up, then run for 8 minutes at the maximum intensity level you can sustain for 8 minutes
How to Measure and Improve Your VO2 Max
Range of VO2 Max Results The chart below shows the range of VO2 max results, broken down into age groups and genders