What’s a Good VO2 Max? | VO2 max test explained + my VO2 max test data

VO2 max is the maximal rate of oxygen consumption that you are capable of achieving.

VO2 max is typically measured with a progressive exercise test on a treadmill with the use of a machine that measures O2 and CO2 through a breathing tube.

Common Questions about VO2 max:

What’s the equation for VO2 max?

The equation is VO2 max = Cardiac Output X a-vO2 Difference

Cardiac Output= Stroke volume X Heart Rate

How to increase VO2 max?

Aerobic/ Anaerobic Training can increase VO2 max. The primary adaptation to increase VO2 max is increased maximal stroke volume (The amount of blood your heart can pump per beat) Stroke volume will improve with aerobic training (distance running, intervals, high intensity intervals, etc.)

Intervals at a moderate to high intensity ex: Running intervals with a 1:1 work:rest ratio have been shown to be effective in improving VO2 max.

Why is VO2 max important?

The amount of oxygen that your body can consume is directly related to aerobic performance and health. Improving your oxygen delivery and uptake can improve race performance and health.

What is a good VO2 max for a runner?

It depends on a lot of factors including age, sex, training experience, sport, etc. Watch the video for examples of good VO2 max numbers for different athletes.

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00:32 What is VO2 Max?
02:02 VO2 Max Equation
02:39 Average VO2 Max Score
02:50 Explanation of mL/kg/min
03:30 VO2 Max and Aging
03:55 90th Percentile VO2 Max Values
04:00 VO2 Max by Sport
04:30 VO2 Max for Sports without Large Aerobic Component
04:44 VO2 Max for Sports with Some Aerobic Component
05:10 VO2 Max for Sports with High Aerobic Component
05:20 VO2 Max for Sports with Very High Aerobic Component
05:30 VO2 Max Data Example
06:00 VO2 Max Testing Chart
06:40 Lactate Threshold
07:20 What to do with VO2 Max

Make sure you check out some of the other CSCS Prep Videos I have done:

CSCS Nutrition: https://www.youtube.com/watch?v=IMb3Ho01BGE&t=799s

CSCS Work to Rest Ratios: https://www.youtube.com/watch?v=7fMSm-A9jvE

Muscle Levers: https://www.youtube.com/watch?v=wcKgXeYlEkc

Olympic Lifting Technique: youtube.com/watch?v=jkaRxeteWBY

Comment below if you have any questions!

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This is the CSCS Practice Test that I recommend: https://the-movement-system.mykajabi.com/offers/zhEzTMH2

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

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