VO₂ max
VO₂ max is the maximum amount of oxygen your body can consume in a given time. In other words, it’s the volume of oxygen your muscles can use to produce energy through the aerobic system.
VO₂ max measures an individual’s aerobic capacity. It’s expressed in milliliters of oxygen per minute per kilogram of body weight (ml/min/kg).
This value changes depending on several factors: age, sex, fitness level (training history), and genetics. Even the same person will have different VO₂ max values at different stages of life.
MAS and VO₂ Max
Why are these two values linked? Because during exercise, an athlete reaches VO₂ max when they are at MAS (Maximal Aerobic Speed). Put simply: max oxygen use = max aerobic speed.
Both concepts describe your ability to perform efficiently while using oxygen. The difference is just in the unit of measurement: MAS is a speed, while VO₂ max is a volume of oxygen.
Measuring VO₂ Max
The gold standard test is done in a lab. On a treadmill, the athlete performs a progressive effort while wearing a mask connected to a spirometer. The machine analyzes the difference between inhaled and exhaled gases to measure how much oxygen is used versus produced.
Sounds complicated, right? But here’s the good news: knowing your VO₂ max has little real use in training. It’s far more practical to focus on MAS, which directly helps you calculate training paces and improve performance.
That said, the higher your VO₂ max, the better—especially for sports that rely heavily on aerobic power and endurance.
Note: Most modern sports watches estimate your VO₂ max after a workout. While less precise than a lab test, it still gives you a decent idea of your cardio-respiratory capacity.
How to Improve VO₂ Max
There’s only one answer: training.
- High-intensity work. Prioritize long intervals to sustain efforts close to your VO₂ max.
- Basic endurance. Develop your muscles’ ability to use oxygen efficiently and improve breathing comfort.
And it’s not just about workouts. Daily habits matter too: eat and hydrate well to fuel your training, and get enough rest so your body and mind can fully recover.
Remember: not improving VO₂ max doesn’t mean progress stops. With progressive, well-rounded, and consistent training, you can keep getting better.
This article is designed to simplify and explain — it’s not a scientific paper. It covers general, basic cases and is not meant to provide individualized prescriptions. Remember: variations between people are influenced by many factors, so some details may not apply to you personally.