VO2 Max

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VO2 max
Fitness can be measured by the volume of oxygen you can consume while
exercising at your maximum capacity. VO2 max is the maximum amount of
oxygen in millilitres, one can use in one minute per kilogram of body weight.
Those who are fit have higher VO2 max values and can exercise more
intensely than those who are not as well conditioned. Numerous studies show
that you can increase your VO2 max by working out at an intensity that raises
your heart rate to between 65 and 85% of its maximum for at least 20
minutes three to five times a week (referenced in French & Long (2012)[8]). A
mean value of VO2 max for male athletes is about 3.5 litres/minute and for
female athletes it is about 2.7 litres/minute.

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Factors affecting VO2 max

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The physical limitations that restrict the rate at which energy can be released
aerobically are dependent upon:
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the chemical ability of the muscular cellular tissue system to use oxygen
in breaking down fuels
the combined ability of cardiovascular and pulmonary systems to
transport the oxygen to the muscular tissue system
There are various physiological factors that combine to determine VO2 max for
which there are two theories: Utilization Theory and Presentation Theory.

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Utilization theory maintains that VO2 max is determined by the body's ability
to utilize the available oxygen whereas Presentation Theory maintains it is the
ability of the body's cardiovascular system to deliver oxygen to active tissues.
A study by Saltin and Rowell (1980)[3] concluded that it is the delivery of
oxygen to active tissues that is the major limiting factor to VO2 max. A study
by Gollnick et al. (1972)[4] showed a weak relationship between the body's
ability to utilize the available oxygen and VO2 max.

VO2 max for various groups

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The tables below, adapted from Wilmore and Costill (2005)[2],

detail

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normative data for VO2 max (ml/kg/min) in various population groups.

Non Athletes

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Male

Female

10-19

47-56

38-46

20-29

43-52

33-42

30-39

39-48

30-38

40-49

36-44

26-35

50-59

34-41

24-33

60-69

31-38

22-30

70-79

28-35

20-27

Athletes

Fitness Test
Mac Speed Test
Exercise Fitness

Age

Sport

Age

Male

Female

Baseball

18-32

48-56

52-57

Basketball

18-30

40-60

43-60

Cycling

18-26

62-74

47-57

Canoeing

22-28

55-67

48-52

Football (USA)

20-36

42-60

Gymnastics

18-22

52-58

Ice Hockey

10-30

50-63

Orienteering

20-60

47-53

46-60

Rowing

20-35

60-72

58-65

Skiing alpine

18-30

57-68

50-55

Skiing nordic

20-28

65-94

60-75

Soccer

22-28

54-64

50-60

Speed skating

18-24

56-73

44-55

Swimming

10-25

50-70

40-60

Track & Field - Discus

22-30

42-55

Track & Field - Running

18-39

60-85

50-75

Track & Field - Running

40-75

40-60

35-60

Track & Field - Shot

22-30

40-46

Volleyball

18-22

Weight Lifting

20-30

38-52

Wrestling

20-30

52-65

35-50

40-56

Athlete's VO2 max Scores

The following are the VO2 max scores for a selection of the top female and
male athletes.
VO2 max (ml/kg/min)

Athlete

Gender

Sport/Event

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96.0

Espen Harald Bjerke

Male

Cross Country Skiing

96.0

Bjorn Daehlie

Male

Cross Country Skiing

92.5

Greg LeMond

Male

Cycling

92.0

Matt Carpenter

Male

Marathon Runner

92.0

Tore Ruud Hofstad

Male

Cross Country Skiing

91.0

Harri Kirvesniem

Male

Cross Country Skiing

88.0

Miguel Indurain

Male

Cycling

87.4

Marius Bakken

Male

5K Runner

85.0

Dave Bedford

Male

10K Runner

85.0

John Ngugi

Male

Cross Country Runner

73.5

Greta Waitz

Female

Marathon runner

71.2

Ingrid Kristiansen

Female

Marathon Runner

67.2

Rosa Mota

Female

Marathon Runner

VO2 max and age

As we get older our VO2 max decreases. A study by Jackson et al. (1995)[5]
found the average decrease was 0.46 ml/kg/min per year for men (1.2%) and
0.54 ml/kg/min for women (1.7%). The decline is due to a number of factors
including a reduction in maximum heart rate and maximum stoke volume.

VO2 max and performance

VO2 max on its own is a poor predictor of performance but using the velocity
(vVO2 max) and duration (tlimvVO2 max) that an athlete can operate at their
VO2 max will provide a better indication of performance.

VO2 max evaluation tests

An estimate of your VO2 max can be determined using any of the following
tests:
2.4km Run Test
Astrand Treadmill test - VO2 max test running on a treadmill
Astrand 6 minute Cycle test - VO2 max test on a static bike
Balke VO2 max test - suitable for endurance sports
Balke Incremental treadmill protocol test- VO2 max test on a treadmill
(male and female tests)
Bruce Incremental treadmill protocol test- VO2 max test on a treadmill
(male and female tests)
Cooper VO2 max test - suitable for endurance sports
Conconi test
Critical Swim Speed - measure of a swimmers aerobic capacity
Home Step Test - a step test you can conduct at home
Harvard Step Test - measure of cardiovascular fitness
Multistage Fitness Test or Bleep test - VO2 max test for endurance
sports
Queens College Step Test - VO2 max test
Rockport Fitness walking test - VO2 max test
Tecumseh Step Test - measure of cardiovascular fitness
Treadmill VO2max test - VO2 max test
VO2 max from non-exercise data - VO2 max test
VO2 max from a one mile jog

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VO2 max from a race result (time for a distance)

VO2 max Step Test
Wheelchair VO2 max Test

VO2 max - using HRmax and HRrest

Research by Uth et al. (2004)[9] found that VO2 max can be estimated
indirectly from an individuals maximum heart rate (HRmax)and resting heart
rate (HRrest) with an accuracy that compares favourably with other common
VO2 max tests. It is given by:
VO2 max = 15 x (HRmax HRrest)
The following calculator will do the calculation for you. Enter your HRmax and
HRrest and then select the "Calculate" button.
HRmax
bpm

HRrest
bpm

VO2max

ml/kg/min

VO2max - using Age, Body Mass and HRrest

Rexhepi et al (2014)[10] research with 1500 active football players aged 16 to
35 produced the following equation based on the results from their Astrand
Bike Test using their age, body mass and resting heart rate.
VO2 max = 3.542+ (-0.014 x Age) + (0.015 x Body Mass [kg]) +
(-0.011 x Resting Heart Rate)
The following calculator will do the calculation for you. Enter your Age, Body
Mass (kg) and HRrest and then select the "Calculate" button.

Age
yrs

Body
Mass
kg

HRrest
VO2max
bpm

L/min

ml/kg/min

Improving your VO2 max

The following are samples of Astrands (a work physiologists) workouts for
improving oxygen uptake:
(1) - Run at maximum speed for 5 minutes. Note the distance covered
in that time. Let us assume that the distance achieved is 1900 metres.
Rest for 5 minutes, and then run the distance (1900 metres) 20%
slower, in other words in 6 minutes, with 30 seconds rest, repeated
many times. This is equal to your 10 Km pace
(2) - Run at maximum speed for 4 minutes. Note the distance covered
in that time. Rest for 4 minutes. In this case, we will assume you run a
distance of 1500 metres. Now run the same distance 15% slower, in
other words in 4 minutes 36 seconds, with 45 seconds rest, repeated
several times. This approximates to a time between the athlete's 5 Km
and 10 Km time
(3) - Run at maximum effort for 3 minute. Note the distance covered in
that time. The distance covered is, say 1000 metres. Successive runs at
that distance are taken 10% slower or at 3 minutes 18 seconds, with 60
seconds rest, repeated several times. This approximates to your 5 Km
time
(4) - Run at maximum effort for 5 minutes. Note the distance covered in
that time. The distance covered is 1900 metres. Rest 5 minutes. The
distance is now covered 5% slower with 1 minutes rest. This is
approximately 3K pace for you, i.e., 5 minutes 15 seconds/1900 metres
(5) - Run at maximum effort for 3 minutes. The distance covered is

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1100 metres. When recovered, the athlete then runs the same distance
5% slower, i.e., 3 minutes 9 seconds/1100 metres, with a minute rest,
repeated several times. This is at 3 Km pace

When and how often

It is suggested that in the winter sessions (1) and (2) are done weekly, and in
the track season sessions (3), (4) and (5) are done weekly by runners from
800 metres to the half-marathon. Although it would be convenient to use the
original distance marks made by the duration efforts, this does not take into
account the athlete's condition before each session, so the maximum effort
runs must be done on each occasion when they may be either more or less
than the previous distance run. The maximum duration efforts are in
themselves quality sessions. If the pulse rate has not recovered to 120 beats
per minute in the rest times given, the recovery period should be extended
before the repetitions are started. The recovery times between the repetitions
should be strictly adhered to. These workouts make a refreshing change from
repetition running. When all five sessions are completed within a month,
experience shows substantial improvements in performance.

The effect of altitude

VO2 max decreases as altitude increases above 1600m and for every 1000m
above 1600m maximal oxygen uptake decreases by approximately 8-11%.
The decrease is mainly due to a decrease in maximal cardiac output (product
of heart rate and stroke volume). Stoke volume decreases due to the
immediate decrease in blood plasma volume.

VO2max Assessment
The VO2 max assessment is based on the Cooper VO2 max tables for both the
1997[6] and 2005[7] tables.
For an evaluation of your VO2 max select the age group and gender, enter
your VO2 max and then select the 'Calculate' button.
Age

Gender

VO2max

Assessment -

'v' 1997 Tables

Assessment -

'v' 2005 Tables

ml/kg/min

Normative data for VO2 max in 1997

Normative data (Heywood 1998)[6] for Female (values in ml/kg/min)

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Age

Very Poor

Poor

Fair

Good

Excellent

Superior

13-19

<25

25 - 30

31 - 34

35 - 38

39 - 41

>41

20-29

<24

24 - 28

29 - 32

33 - 36

37 - 41

>41

30-39

<23

23 - 27

28 - 31

32 - 36

37 - 40

>40

40-49

<21

21 - 24

25 - 28

29 - 32

33 - 36

>36

50-59

<20

20 - 22

23 - 26

27 - 31

32 - 35

>35

60+

<17

17 - 19

20 - 24

25 - 29

30 - 31

>31

Normative data (Heywood 1998)[6] for Male (values in ml/kg/min)

Age

Very Poor

Poor

Fair

Good

Excellent

Superior

13-19

<35

35 - 37

38 - 44

45 - 50

51 - 55

>55

20-29

<33

33 - 35

36 - 41

42 - 45

46 - 52

>52

30-39

<31

31 - 34

35 - 40

41 - 44

45 - 49

>49

40-49

<30

30 - 32

33 - 38

39 - 42

43 - 47

>48

50-59

<26

26 - 30

31 - 35

36 - 40

41 - 45

>45

60+

<20

20 - 25

26 - 31

32 - 35

36 - 44

>44

Normative data for VO2 max in 2005

Normative data (Heywood 2006)[7] for Female (values in ml/kg/min)
Age

Poor

Fair

Good

Excellent

Superior

20 - 29

<36

36 - 39

40 - 43

44 - 49

>49

30 - 39

<34

34 - 36

37 - 40

41 - 45

>45

40 - 49

<32

32 - 34

35 - 38

39 - 44

>44

50 - 59

<25

25 - 28

29 - 30

31 - 34

>34

60 - 69

<26

26 - 28

29 - 31

32 - 35

>35

70 - 79

<24

24 - 26

27 - 29

30 - 35

>35

Normative data (Heywood 2006)[7] for Male (values in ml/kg/min)

Age

Poor

Fair

Good

Excellent

Superior

20 - 29

<42

42 - 45

46 - 50

51 - 55

>55

30 - 39

<41

41 - 43

44 - 47

48 - 53

>53

40 - 49

<38

38 - 41

42 - 45

46 - 52

>52

50 - 59

<35

35 - 37

38 - 42

43 - 49

>49

60 - 69

<31

31 - 34

35 - 38

39 - 45

>45

70 - 79

<28

28 - 30

31 - 35

36 - 41

>41

% HRmax and %VO2 max

It is possible to estimate your exercise intensity as a percentage of VO2 max
from your training heart rate. A study by David Swain et al. (1994)[1] using
statistical procedures examined the relationship between %HRmax and %VO2
max. Their results led to the following regression equation:

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%HRmax = 0.64 %VO2 max + 37

The relationship has been shown to hold true across sex, age and activity.

Calculator
The following calculator will do the conversion for you. Enter a value, select
the parameter (HRmax or VO2 max) and then select the "Calculate" button.
Value =

%VO2 max and Speed

% of VO2 max

Speed

50

Very slow running

60

Slow running

70

Steady running

80

Half Marathon speed

90

10 km speed

95

5 km speed

100

3 km speed

110

1500 metres to 800 metres speed

Free Calculator
%VO2 max to %HRmax Calculator - a free Microsoft Excel spreadsheet
which you can download and use on your computer. The spreadsheet
will be loaded into a new window.

References
1. SWAIN et al. (1994) Target HR for the development of CV fitness.
Medicine & Science in Sports & Exercise, 26 (1), p. 112-116
2. WILMORE, J.H. and COSTILL, D.L. (2005) Physiology of Sport and
Exercise. 3rd ed. Champaign, IL: Human Kinetics
3. SALTIN, B. and ROWELL, L.B. (1980) Functional adaptations to physical
activity and inactivity. Federation Proceeding. 39 (5), p. 1506-1513
4. GOLLNICK, P.D. et al. (1972) Enzyme activity and fiber composition in
skeletal muscle of untrained and trained men. J Appl Physiol., 33 (3), p.

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312-319
5. JACKSON, A.S. et al. (1995) Changes in aerobic power of men, ages
25-70 yr. Med Sci Sports Exerc., 27 (1), p. 113-120
6. HEYWOOD, V. (1998) The Physical Fitness Specialist Certification
Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised
1997. In: HEYWOOD, V (1998) Advance Fitness Assessment & Exercise
Prescription, 3rd Ed. Leeds: Human Kinetics. p. 48
7. HEYWOOD, V. (2006) The Physical Fitness Specialist Manual, The Cooper
Institute for Aerobics Research, Dallas TX, revised 2005. In: HEYWOOD,
V (2006) Advanced Fitness Assessment and Exercise Prescription, Fifth
Edition, Champaign, IL: Human Kinetics.
8. FRENCH, J. and LONG, M. (2012) How to improve your VO2max.
Athletics Weekly, November 8 2012, p.53
9. UTH, N. et al. (2004) Estimation of VO2 max from the ratio between
HRmax and HRrest - the Heart Rate Ratio Method". Eur J Appl Physiol.
91(1), p.111-115
10. REXHEPI, A. M. et al (2014) Prediction of vo2max based on age, body
mass, and resting heart rate. Human Movement. 15 (1), p. 56-59.

Related References
The following references provide additional information on this topic:
BELTRAN, L. et al. (2014) Prediction of VO2max Using Serial 400-m
Running Times in Male Collegiate Soccer Players. Journal of Kinesiology
and Nutrition Student Research, 2
HAUGEN, T. A. et al. (2014) VO2max Characteristics of Elite Female
Soccer Players, 1989-2007.International journal of sports physiology
and performance, 9 (3), p. 515-521
Matsuo, T. et al. (2014) Effects of a low-volume aerobic-type interval
exercise on VO2max and cardiac mass. Medicine and science in sports
and exercise, 46 (1), p. 42-50

Page Reference
The reference for this page is:
MACKENZIE, B. (2001) VO2 max [WWW] Available from:
http://www.brianmac.co.uk/VO2max.htm [Accessed 15/8/2016]

Related Pages
The following Sports Coach pages provide additional information on this topic:
Articles on Physiology
Books on Physiology
Cardiovascular System
Energy Pathways
Evaluation Tests
Maximum Heart Rate
vVO2max and tlimVO2max

Additional Sources of Information

For further information on this topic see the following:
BEASHEL, P. & TAYLOR, J. (1996) Advanced Studies in Physical
Education and Sport. UK: Thomas Nelson & Sons Ltd.
BEASHEL, P. & TAYLOR, J. (1997) The World of Sport Examined. UK:
Thomas Nelson & Sons Ltd.
BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann
Educational Publishers
DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK:
Harcourt Publishers Ltd.

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GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford;

Heinemann Educational Publishers
McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed.
Philadelphia: Lippincott Williams & Wilkins

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