Improve Your VO2 Max

Adam Sinicki

Your VO2 Max refers to the amount of oxygen your body can transport and utilise per minute. As aerobic/cardio vascular activity utilises oxidative energy this means that a higher VO2 max = better endurance. In short, as the intensity of your training increases by you getting faster, or more tired, the rate at which you utilise oxygen should increase too. Once you start increasing training with no increase in your use of oxygen you've hit your VO2 max. This article will tell you how to both measure and improve your VO2 max. Woo!
The simplest method to do both is with the 12 minute running test. Here you simply run as far as you can in 12 minutes, which can then be used to predict your VO2 max within 95% accuracy. Neat. So how do work out your VO2 max from that? It's equation time!

Your VO2 Max

To work out your VO2 max in (mil/min/kg) use the following equation known as The Cooper Test:

VO2 Max = (metres covered in 12 minutes - 505) / 45.

An average for males is about 44-51, while for females it's 35-43. The highest so far achieved is in the realm of about 90-100, until transhumanism gets hold of it that is.

Improving Your VO2 Max

Simply repeating this test while aiming to improve your score will raise your VO2 max faster than simple long distance jogging (though that'll work too). Furthermore, if you can train where the air is thinner it will tax your aerobic system more as you'll require more breaths to obtain the same amount of oxygen. This is why many athletes practice 'altitude training' - training in the mountains where the air is thinner. For those of us without access to mountains, training at night or in the winter will have a similar effect. Then when you return to normal oxygen you'll find your body going into overdrive.
It is however a very taxing workout and you should ensure you're fairly fit before you attempt it.

Other Measures of Fitness

Of course there are other ways you can test and improve your cardio fitness. The main method used by those training for marathons is to simply go jogging on a regular basis and increase the distance each time. Another method used is the bleep test, which requires the runner to run between two lines at increasing speeds.


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