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QUICK ANSWERS

What is VO2max?

The most oxygen your body can use, why it matters, and the training that raises it

Why it matters

VO2max sets the ceiling for endurance: how fast you can run, ride or row for a few minutes or more. It falls with age and inactivity, and rises with training at any age.

How to measure it

  • In a lab, with a mask that measures the air you breathe during a test to exhaustion.
  • With a wearable: Apple Watch estimates it as Cardio Fitness, in the Health app, from outdoor walks, runs and hikes.
  • With a field test, such as a timed run. Estimates are less precise than the lab.

How to improve it

Training that raised VO2max in studies.
TrainingResult
4×4 intervals at 90 to 95% of max HRAbout 7% in 8 weeks, more than steady running 2
Tabata, 20/10 at very high intensityAbout 7 ml/kg/min in 6 weeks 3
Mostly easy, with some hard intervalsMore than other mixes of training, in trained athletes 4

Start with the Norwegian 4×4, two or three times a week, and keep most other training easy.

Sources

  1. Milanović Z, Sporiš G, Weston M. Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports Med. 2015;45(10):1469-1481. doi.org/10.1007/s40279-015-0365-0
  2. Helgerud J, Høydal K, Wang E, et al. Aerobic High-Intensity Intervals Improve VO2max More Than Moderate Training. Med Sci Sports Exerc. 2007;39(4):665-671. doi.org/10.1249/mss.0b013e3180304570
  3. Tabata I, Nishimura K, Kouzaki M, et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996;28(10):1327-1330. doi.org/10.1097/00005768-199610000-00018
  4. Stöggl T, Sperlich B. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Front Physiol. 2014;5:33. doi.org/10.3389/fphys.2014.00033

YOUR NEXT SESSION STARTS HERE

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Cero is free to download for iPhone, iPad and Apple Watch.

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Cero’s simple timer on iPhone 18 Pro, with the green wave about half full during a high-intensity interval

Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.