What is VO2 max? And why it matters
In the world of endurance sport, few numbers are thrown around as much – or misunderstood as often – as VO₂ max. You’ll hear it talked about like it’s some magical number that determines whether you’re a beginner, elite, or washed up. But the truth is, it’s a useful metric – just not the whole story.
So, let’s break it down properly.
What is VO₂ Max?
VO₂ max stands for maximal oxygen uptake. It’s the maximum amount of oxygen your body can consume and use during intense exercise – basically, how big your engine is.
It’s usually measured in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min). So if you’ve ever had a VO₂ max test and seen something like 55 or 72 next to your name – that’s what we’re talking about.
The number reflects the combined performance of your heart, lungs, blood, and muscles. How well can your body deliver oxygen to the working muscles? And how well can those muscles actually use that oxygen?
The higher your VO₂ max, the more aerobically efficient you are – in theory.
Vo2 max report data
But It’s Not Everything
Here’s where a lot of people get lost: VO₂ max isn’t a performance predictor on its own. It’s a snapshot of your aerobic ceiling – what’s possible. But it doesn’t tell you how close you can get to that ceiling over time, which is where things like:
Lactate threshold
Running or cycling economy
Fat vs carb utilisation
Functional Threshold Power (FTP)
Training consistency and fatigue management
…all come into play.
You can have a VO₂ max of 70 and still get beaten in a race by someone with a VO2 max of 60 especially as the distance increase and efficiency becomes a more important factor.
Why VO₂ Max Still Matters
That said, VO₂ max does give you a useful benchmark:
It shows how much headroom you’ve got for aerobic development.
It can guide intensity zones (especially for high-end intervals).
And when paired with other metrics – like lactate or threshold testing – it helps us build a full picture of where your engine’s strong and where it’s leaking energy.
Plus, it’s trainable – to a point.
Can You Improve Your VO₂ Max?
Yes, but with caveats.
If you’re new to endurance training, you’ll likely see improvements with consistent aerobic work – think tempo efforts, long aerobic rides/runs, and some threshold work. But once you’re more trained, VO₂ max improvements take a bit more focused work, like:
VO₂ intervals (30/30s, 3–5 minute efforts at 90–95% max)
High-intensity hill reps
Cross-training volume (for multisport athletes)
And here’s the thing – you probably don’t need to chase your VO₂ max once it’s “good enough” unless you’re at the sharp end of competition. For many athletes, improving how long you can sustain a percentage of your VO₂ max (i.e. raising your threshold) matters more than simply pushing the number up.
Bike Physiology Testing
So, Should You Test It?
Absolutely – but do it in the right context.
We test VO₂ max not just to give people a shiny number to compare with their mates, but to:
See where your ceiling is.
Understand how your body fuels effort (fats vs carbs).
Build better training zones.
Compare progress over time.
And when paired with lactate testing or a run/cycle economy test, it gives a really powerful window into what to train next – rather than guessing or blindly following a generic plan.
Final Thoughts
VO₂ max isn’t the be-all and end-all of endurance performance. But it’s a solid piece of the puzzle. If you understand what it is – and more importantly, how to use it – it can guide your training, help you race smarter, and ultimately get more out of the time you spend sweating.
And that’s what good coaching’s about – helping you train with purpose, not just numbers.
Want to Know Your Numbers?
At Total Endurance, we don’t just test VO₂ max in isolation. We offer a full range of physiological tests designed to give you a proper understanding of how your body performs – not just what a training plan says you should be doing.
Depending on your goals, we can assess:
VO₂ Max – your aerobic ceiling.
Lactate Threshold – how long you can work before fatigue builds.
Fat vs Carbohydrate Utilisation – are you burning the right fuel for your race intensity?
Running Economy / Cycling Efficiency – how much energy it takes to move at a given pace or power.
Resting Metabolic Rate – a baseline to support fuelling and recovery.
Whether you're preparing for a triathlon, a marathon, or just want to get more from your training, these tests give us the insight to personalise your plan and remove the guesswork.