What is VO2 max?

VO2 max is also known as maximal oxygen uptake. The volume (V) of oxygen (O2) consumed by a person during activity. It is expressed in milliliters per kilogram of body weight per minute of activity (ml/kg/min). What does all this mean? For runners this generally means the more efficiently you transport and use oxygen, the faster you can run. VO2 max is an indicator of endurance fitness. The best way to find your current VO2 max is the 12 minute test. The simplest way to do the 12 minute test is to go to a local track. The standard track is 400 meters, 4 laps equals one mile. Warm up properly, and then start running at a pace you can maintain for 12 minutes. You can generally grade yourself with the table below. This is a rough chart. You can E-mail me if you would like a specific chart. Superior: 8 ¾ laps or more (VO2 max of 60 or above) High: 7 ½ to 8 ½ laps (VO2 max of 50-59) Average: 5 ¾ laps to 7 ¼ laps (VO2 max of 35-49) Low: 5 ½ laps or fewer (VO2 max below 35) If your score is low or not what you would like it to be, don’t worry it can improve with training. This is just a measurement of your current ability. It gives you a basis for a training program. Training Tip Archive