VO2 max basics
VO2 max measures the maximum amount of oxygen your body can use during intense exercise. Think of it as your aerobic ceiling—the higher it is, the more efficiently your body can move during a run. For beginners, it’s not something to obsess over, but rather a tool to help you understand your fitness level.
Why scientists are hyped about VO2 max
It’s not just runners who are excited about VO2 max—scientists are linking it to longevity. Studies show that a higher VO2 max is associated with a lower risk of cardiovascular disease and all-cause mortality. Essentially, the better your body can use oxygen, the more resilient you are to health challenges as you age. That’s why researchers are calling VO2 max one of the best indicators of overall fitness and health, and suggesting it as a useful tool, even for people who are new to exercising.
From beginner to elite
A higher VO2 max often translates to better endurance and faster recovery, and your VO2 max isn’t set in stone—it can improve with training. While elite athletes might have sky-high numbers, improving yours (no matter where you’re starting from) can lead to noticeable gains in your running.
Lab tests—to pay or not to pay?
If you’ve seen athletes hooked up to tubes and wearing a gas-analyzing mask on a treadmill, that’s a VO2 max test in a lab. During the test, participants run (or cycle) while their oxygen intake and carbon dioxide output are measured using specialized equipment. The test gets progressively harder, and the runner basically runs until they’re exhausted. It’s the gold standard for measuring VO2 accurately, but unless you’re an elite athlete or undergoing very specific training, it’s not necessary for everyday runners. Your watch’s estimate (based on heart rate, pace and other metrics) is usually good enough.
Why you should run intervals over distance workouts in the cold
Interval training for the win
Interval training is your best friend when it comes to making VO2 max gains. Alternate short bursts of high effort with easier recovery periods. For example, after warming up, try running hard for one minute, followed by two minutes of very easy running. Repeat five to six times (more or less, depending on experience). Over time, this type of workout can boost your VO2 max and make those long runs feel easier.
