VO2 Max: How to measure and improve oxygen efficiency 😮‍💨 - SHAF Coaching Newsletter - Smart Health and Fitness

Happy Humpday – Well, if you know me, you know that I don’t enjoy cardio training. However, I do it anyway, because of the countless benefits. But how do we measure our cardio performance? When we often track progress using numbers—how much weight we lift, how fast we run, or how many steps we take in a day. But the metric I am talking about is VO₂ max.
If you’ve ever wondered why some people can run for miles effortlessly while others struggle to catch their breath, VO₂ max might be the answer.

In this weeks newsletter, we’ll break down what VO₂ max is, why it matters, how to measure it, and most importantly—how to improve it.

What Is VO₂ Max?

VO₂ max, or maximal oxygen uptake, is the maximum amount of oxygen your body can use during intense exercise. It’s a measure of aerobic fitness and determines how efficiently your heart, lungs, and muscles work together to supply oxygen to your body.

Think of your body as an engine—VO₂ max tells you how big your fuel tank is and how well your system delivers fuel (oxygen) to keep you moving. The higher your VO₂ max, the better your endurance and overall cardiovascular fitness.

📌 Fun Fact: Elite endurance athletes, like marathon runners and Tour de France cyclists, have some of the highest VO₂ max values ever recorded—often exceeding 80 ml/kg/min. For comparison, the average untrained person has a VO₂ max around 30-40 ml/kg/min.

Why Is VO₂ Max Important?

VO₂ max is directly linked to performance in endurance sports like running, cycling, rowing, and swimming. A higher VO₂ max means:

✔ Greater endurance – You can sustain high-intensity effort for longer.
✔ Faster recovery – Your body processes oxygen more efficiently between efforts.
✔ Improved energy production – More oxygen means better performance at all intensities.
✔ Better heart health – A high VO₂ max is correlated with lower cardiovascular disease risk.

Even if you’re not an endurance athlete, improving your VO₂ max enhances overall fitness, metabolism, and longevity. Research shows that a higher VO₂ max is one of the strongest predictors of lifespan – yes, your oxygen efficiency might actually help you live longer! A good reason to do cardio (even if you don’t like it 😉)

📌 Scientific Insight: A 2018 study in Circulation found that individuals with the highest VO₂ max scores had a 45% lower risk of mortality compared to those with the lowest scores.

How to Measure VO₂ Max

There are a few ways to measure VO₂ max, ranging from high-tech lab tests to simple estimations you can do yourself.

Lab Testing

The most accurate way to measure VO₂ max is through a graded exercise test (GXT) in a lab setting. This involves running on a treadmill or cycling while wearing a mask that measures oxygen consumption. Your effort increases until exhaustion, and the machine calculates your VO₂ max in ml/kg/min.

Pros: Extremely accurate.
Cons: Expensive and requires specialized equipment.

Wearable Fitness Trackers

Many smartwatches estimate VO₂ max based on heart rate and exercise data. While not as precise as lab tests, they provide a useful baseline to track progress over time.

Pros: Convenient, no lab required.
Cons: Less accurate than direct measurement.

The Rockport Walking Test (DIY Method)

For a simple at-home estimation, try the Rockport Walking Test:

Walk 1 mile (1.6 km) as fast as possible.
Record your time and heart rate at the end.
Use an online calculator to estimate your VO₂ max.

Pros: Free, easy to do.
Cons: Less reliable for trained athletes.

How to Improve Your VO₂ Max

Now for the big question—how do you actually increase your VO₂ max? Improving oxygen efficiency requires a mix of high-intensity training, endurance workouts, and smart recovery strategies.

High-Intensity Interval Training (HIIT)

HIIT is one of the fastest ways to boost VO₂ max because it pushes your cardiovascular system to its limits. Studies show that short bursts of intense exercise improve oxygen uptake more effectively than steady-state cardio.

Example HIIT Workout:
30 seconds sprint / 90 seconds slow jog (repeat 6–10 times)
4-minute intervals at 90% effort, followed by 2-minute recovery (repeat 4 times)

📌 Science Fact: A study published in Medicine & Science in Sports & Exercise found that HIIT increased VO₂ max by 10-15% in just a few weeks.

Long, Steady-State Cardio

Endurance training at moderate intensity (60–70% of max heart rate) helps build a strong cardiovascular base. Activities like running, cycling, rowing, and swimming strengthen the heart and lungs, allowing you to use oxygen more efficiently.

Example Workouts:
– 30-60 minutes of jogging or cycling
– Zone 2 training (low-intensity effort where you can still hold a conversation)

Strength Training 💪

Although VO₂ max is mostly associated with cardio, strength training also plays a role. Resistance training improves muscle efficiency, making your movements more economical so you require less oxygen for the same effort.

Best Exercises for VO₂ Max:
✔ Squats & Deadlifts (Full-body engagement)
✔ Kettlebell Swings (Cardio + Strength)
✔ Circuit Training (Minimal rest between exercises)

Breathing & Recovery Techniques

Improving oxygen efficiency isn’t just about training hard—it’s also about training smart.

✔ Deep breathing exercises (e.g., diaphragmatic breathing) help improve lung capacity.
✔ Altitude training (or simulated altitude masks) can boost red blood cell production.
✔ Proper recovery (sleep, nutrition, hydration) ensures that your cardiovascular system adapts to training.

Final Thoughts: Why VO₂ Max Matters for Everyone

Whether you’re a runner, lifter, or weekend warrior, improving your VO₂ max can take your fitness to the next level. More oxygen means better endurance, faster recovery, and overall stronger performance.

Even beyond sports, VO₂ max is one of the best indicators of long-term health and longevity. So whether you track it through lab tests, smartwatches, or simply through how you feel in your workouts, it’s a metric worth paying attention to.

Do you need help improving your VO₂ max?
Then sign up for a free consultation. You can find the link below on the black icon or HERE. 🖤