What it measures
Measured in millilitres of oxygen per kilogram of body weight per minute, VO₂ max reflects how well your heart, lungs and muscles work together. Higher cardiorespiratory fitness is linked with lower all-cause mortality in large studies.
12 minCooper test: run as far as you can
1 mileRockport test: a brisk walk, with heart rate at the end
Across your life
How to raise it
- Build an easy baseMost weekly cardio easy, so you can do more of it.
- Add intervals once or twice a weekFor example 4 × 4 minutes hard with 3 minutes easy.
- Be consistent for monthsVO₂ max moves over weeks and months, not days.
- Lose excess body fatBecause it’s per kilogram, lighter helps the number.
Testing it
Lab tests on a treadmill or bike are the gold standard. Field tests like the Cooper run and the Rockport walk give a useful estimate that’s easy to repeat.
Key takeaways
- VO₂ max is a strong marker of health and fitness
- Easy volume plus a little hard interval work raises it
- Re-test every couple of months to see change
Sources
- Kodama S et al. Cardiorespiratory fitness as a quantitative predictor of all-cause mortality. JAMA, 2009.
- Cooper KH. A means of assessing maximal oxygen intake. JAMA, 1968.
- Kline GM et al. Estimation of VO2max from a one-mile track walk. Med Sci Sports Exerc, 1987.
- Helgerud J et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc, 2007.