VO2 max (maximal oxygen uptake) is the maximum rate at which the body can consume oxygen during intense exercise, expressed in mL/kg/min. It is the gold-standard measure of cardiovascular fitness and aerobic capacity. Values above 60 mL/kg/min indicate excellent fitness; average untrained men score 35-45 mL/kg/min. Elite endurance athletes (Tour de France cyclists, marathon runners) record 70-90+ mL/kg/min. VO2 max is partly genetic but highly trainable — high-intensity interval training (Zone 4-5 efforts) produces the greatest improvements. It declines approximately 1% per year from age 30 without training.
Key points
- Measured in mL/kg/min
- Gold standard for aerobic fitness
- Elite athletes: 70-90+ mL/kg/min
- HIIT most effective training method for improvement