What is Maximal Oxygen Uptake
Maximal Oxygen Uptake (aka. VO2 Max) is a term often used in endurance circles. Your fitness tracker watch likely gives you an estimated VO2 Max value, along with some predicted performance markers based on that value, but what does it mean?
This is a brief introduction to understanding the VO2 Value and how it can be used to help guide your training trajectory. Note: This post references VO2 Max testing as it relates to running specifically. The values depicted in the ACSM Guideline and research into longevity is specific to Running VO2 values.
Maximal Oxygen Uptake
Maximal Oxygen Uptake is the maximum volume of oxygen an individual can utilize in a specific amount of time. This is typically measured in Milliliters (mL) of Oxygen, per Kilogram (kg) of bodyweight, each minute. This is written as mL/kg/min, and is known as the Relative Value (how much a person can work relative to their body weight). VO2 can also be expressed in an Absolute value, simply in L/min.
These values, although very valuable in stratifying individual fitness, do not directly indicate how someone will place in any specific event. There are too many other factors at play, however it is a very good indicator for longevity and as a tool to address specific metabolic needs of an individual.
An athlete or individual with a low VO2 Max (Poor or Very Poor in the ACSM Guidelines) typically shows poorer biomarkers for longevity. The inverse is true for those in the Excellent or Superior stratum. These data are still not the whole story though, and many other factors can impact the long-term health-span of an individual, however improving your capacity for maximal Oxygen uptake is one of the many ways to have a positive impact on long term health.
While a VO2 Max value may not give you the entire story of your health and fitness, completing the test and going over it with your coach to get a breakdown of your metabolic story leading up to the achieved value does provide lots of great insights into how you can make simple and effective changes in your training strategy to optimize your performance improvements and long term health trajectory! Taking the time to understand what these values are with your coach will help you to learn the why’s and the why-not’s of your training program!