As an athlete, you often see your VO₂max value on your watch. But what exactly does this value tell you and how can you increase it effectively and in the long term ?
What is VO₂max?
It is an indicator of your fitness and overall cardiovascular health. VO₂max expresses the amount of oxygen (in ml) that your body is able to deliver to the tissues during a minute of physical activity at which your heart rate is at the upper limit . The higher the value (called VO₂max score), the better your physical fitness and the higher your lactate threshold . In practice, this means that as your VO₂max value increases, you will be able to run , swim , cycle or perform other demanding activities faster and for longer . 1,2,3 However, a higher VO₂max value does not necessarily mean that you will automatically be faster than someone with a lower value.
VO₂max reference tables for men and women by age and fitness level
| Men | Percentile | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Excellent | 95 | 55.4 | 54 | 52.5 | 48.9 |
| Excellent | 80 | 51.1 | 48.3 | 46.4 | 43.4 |
| Good | 60 | 45.4 | 44 | 42.4 | 39.2 |
| Sufficient | 40 | 41.7 | 40.5 | 38.5 | 35.6 |
| Inadequate | 0-40 | 41.7 | 40.5 | 38.5 | 35.6 |
| Women | Percentile | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Excellent | 95 | 49.6 | 47.4 | 45.3 | 41.1 |
| Excellent | 80 | 43.9 | 42.4 | 39.7 | 36.7 |
| Good | 60 | 39.5 | 37.8 | 36.3 | 33 |
| Sufficient | 40 | 36.1 | 34.4 | 33 | 30.1 |
| Inadequate | 0-40 | 36.1 | 34.4 | 33 | 30.1 |
Source: garmin.com
How to increase VO₂max?
The instructions on how to improve VO₂max are quite simple. You can reliably increase your VO₂max by long-term endurance training combined with HIIT , intervals and other activities during which your heart rate will be in the red anaerobic zone . It does not have to be the entire workout - in the case of running, for example, it is enough to include a few fast intervals . If you include the intervals long enough and move in your maximum heart rate zone during them, there is no reason why your VO₂max score should not increase. 2,3
How long does it take to increase VO₂max?
This will depend on what score you start with - at first the score will grow faster, but then the progress will slow down significantly the "better" you get. From our own experience (hobby runners) we can confirm that moving from excellent to superior took about 8 weeks of intensive training.
Is the VO₂max measurement on the watch accurate?
Relatively yes , and as an indication for an ordinary athlete who does not exercise at a professional level, it is sufficient. The most accurate VO₂max measurement results compared to professional laboratory measurements are achieved by sports watches Garmin , Coros and Polar. Apple iWatch often overestimates or underestimates VO₂max values, even compared to laboratory measurements. If you want to be absolutely sure about your VO₂max value, we recommend undergoing a laboratory stress test as part of the Spiroergometry examination. You can undergo this examination as a "so-called sports check-up" can be ordered in any larger city - the price of the examination ranges from 1,500-2,500 CZK.
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