Last updated: 4 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
VO2 max is the maximum volume of oxygen your body can consume per minute during all-out effort, usually expressed in millilitres per kilogram of bodyweight per minute (ml/kg/min). It reflects how efficiently your heart, lungs and muscles deliver and use oxygen, making it one of the best single measures of aerobic fitness. Endurance athletes have very high VO2 max values, and while it's partly genetic, consistent aerobic training can improve it significantly.
- Measured in ml/kg/min
- Higher = better aerobic fitness
- Improvable through endurance and interval training
- Recreational runners often 35-45; elites 70+
In practice
VO2 max — the maximum rate at which the body can take in, transport and use oxygen during intense exercise — is widely considered the single best laboratory predictor of endurance potential, though real-world race performance also depends heavily on running/cycling economy and the ability to sustain a high percentage of VO2 max for the specific duration of an event, which is why two athletes with identical VO2 max values can have very different actual race results.
FAQ
What's considered a good VO2 max?
Elite endurance athletes often post VO2 max values of 70-85 ml/kg/min or higher, while recreationally active adults typically range from 35-55 ml/kg/min, with notable variation by age, sex and training background.
Can VO2 max be improved with training?
Yes — sustained endurance training, particularly including some higher-intensity work near or above VO2 max intensity, can meaningfully raise VO2 max, especially in less-trained individuals, though gains become progressively harder for already well-trained athletes.