VO2 max is the maximum volume of oxygen (in mL per kg of bodyweight per minute) the body can utilise during maximal exercise. It represents the upper limit of the aerobic energy system and is one of the strongest predictors of endurance performance. Untrained adults typically range 30-40 mL/kg/min; trained endurance athletes 60-70+; elite cross-country skiers and cyclists have recorded the highest values ever, exceeding 90. VO2 max is partly genetic but improves significantly with training, particularly high-intensity interval work. It declines with age but can be substantially preserved through continued training.
Key points
- Max oxygen uptake (mL/kg/min)
- Key predictor of endurance performance
- Elite values exceed 80-90
- Improves with HIIT, declines with age