Many runners love data and of course they want to improve their running performance. VO2 max is one measure of running fitness and can give us some insight into how well we can run certain distances. VO2 max is a metric that some runners monitor, but what is it and what does it tell us? Let’s talk about if you should care about it as a runner.
What Is VO2 Max?
VO2 max is the maximum amount of oxygen your body is able to use during high intensity exercise. V stands for Volume (mL/kg/min), O stands for Oxygen from the air, and Max is for Maximum or the highest amount. Factors such as age, sex, fitness level, weight and even altitude can affect it. As you get older, your VO2 max may get lower, and it’s generally higher for men than women. There are charts available that show the percentile of your VO2 max based on your age range and sex, such as this one from Garmin.
Each time we breathe in oxygen it is transported to our muscles through our bloodstream and used to make energy. Our muscles need fuel to contract and perform. This molecular fuel is called ATP (adenosine triphosphate). The more oxygen we can get will mean the more nutrients our bodies can transform into ATP which will better fuel our muscles. This is why a higher number is generally considered better than a lower one.
How do you know yours?
The most accurate way to measure your VO2 max is through a lab test. Of course that is not always practical and it’s usually not necessary. Many smart watches now measure this metric based on your workouts and heart rate that is measured. There are also formulas you can use and tests you can do to determine this on your own.
To calculate your VO2 max based on your heart rate: VO2 Max = 15.3 x (Max HR/Resting HR). This is only useful if you have fairly accurate numbers for your max and resting heart rates!
The Cooper Test: Cover as much distance as your can by running hard for 12 minutes and then use the following calculation: VO2 max = (36 x your distance in miles) – 11.3
1.5 Mile Run: Run as hard as you can (with your hardest running the end) for 1.5 miles. Use the following formula with 1 for males and 0 for females.
VO2 max = 88.02 + (3.716 * gender) – (0.0753 * body weight in pounds)- (2.767 * time for 1.5 miles in minutes and fractions of minutes)
Rockport Walking Test: Walk 1 mile (no jogging) as fast as possible on a level surface maintaining and even pace throughout. Measure your heart rate within 15-20 seconds of completing the. mile. Use 1 for male and 0 for female in the following formula.
VO2max = 132.853 – (0.0769 * weight in pounds) – (0.3877 * age) + (6.315 * gender) – (3.2649 * mile walk time in minutes and fractions of minutes) – (0.1565 * ending heart rate)
For individuals between 18-24 years old, subtract 6 ml. kg-1.min-1 from the value obtained above.
How Accurate is it?
The most accurate way to measure your VO2 max is in a lab. While watches and field tests can give you an idea of your number, they are not always accurate. The accuracy of your watch will depend in part on how well your heart rate is measured. Also, it will depend on what kinds of workouts you are doing to actually get an idea of what yours is. One benefit of smartwatches is that they are constantly monitoring your data so you can see if your numbers get higher or lower over time. This can give you some insight into your own personal fitness, even if the numbers are not completely accurate in terms of your percentile within your age and gender.
How Can Runners Improve Their VO2 Max?
There are workouts you can focus on to help improve your VO2 max. Also known as VO2 max workouts, these kinds of workouts get you working close to your VO2 max. However, this is an uncomfortable level of running and so the time here will not be long- about 3 to 5 minutes. Here are some examples of workouts to try. The last workout involves completing intervals after a tempo run. This is more advanced and will have you reaching your VO2 max sooner because you are already fatigued from the tempo portion of the run.
Time based workout: 4 x 3-4 minutes at VO2 max/2-3 minute recovery
Distance based workout: 4 x 1k at VO2 max/3 minute recovery
Tempo run: 10-15 minutes at 80-85% of VO2 max followed by a 5 minute jog and then VO2 max intervals (4 x 3 minutes with 3 minute recovery)
(Always do a warm-up and cool down when completing workouts like these.)
Should You Care About Your VO2 Max As a Runner?
A higher number generally should mean the ability to run longer, faster, and harder and means better aerobic capacity. However, it is not the only measure of fitness and does not always correlate to faster running times. Being able to transport and use oxygen efficiently is needed for fast running, but this does not always mean that someone with a a higher score will run faster than someone with a lower one.
More important than a high VO2 max is having good running economy, or the amount of oxygen used to maintain a certain pace. Researchers found an inverse relationship between VO2 max and running economy which means that runners with high VO2 maxes we’re less economical, and vise versa.
Improving your VO2 max is one way to improve your overall running. However, other things like lactate threshold and running economy also need to be addressed. This is why a well-rounded training approach works well and should include a variety of workouts based on the period of training you are in. Training at this level increases strength and power which improves running economy. Also consider how strength training, plyometrics, and drills fits into your training.
Also consider the importance of VO2 max for cardiovascular health. While a good score can lead to health benefits, a study found that those with low scores were at greater risk of heart disease and cancer.
Final thoughts on VO2 max for runners
VO2 max is one aspect of training that can help you become a stronger, faster runner. Just be sure that you are also including other types of workouts, especially specific workouts for the kind of race you are training for. Also, be sure to address your running economy which will likely have even more benefits to your running that addressing VO2 max alone.
You may also like:
10 Small Ways To Improve Your Running Right Now
10 Common Running Mistakes and Simple Fixes to Run Stronger
Heart Rate Training for Runners: What You Need to Know To Get Started
Do you pay attention to your VO2 Max?
Do you do any of these kinds of workouts?
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I’ve noticed that my VO2 max on my Garmin has gone up since my races have become faster (I’m now at 52).
I’m currently reading Lauren Fleshman’s book “Good for a Girl” and she tells how she did the VO2 max test and it was the same as two years before.
Her coach said the only way to further improve the value is by losing weight. She lost weight, but in an unhealthy way and she ended up with a bone fracture.
Ugh, coaches always want women to lose weight!
Right?!
Great post!! I did have my VO2 max done once and it is very uncomfortable. Not only do you have to run pretty fast you have to do it with basically a mask on your face.
those lab tests for VO2 max are so tough! I do look at my Garmin number and assume that it is pretty accurate. If someone is in the midst of serious training it can be really helpful.
I don’t pay too much attention because all those workouts sound awful lol! But now that my running is changing a little (for the better) maybe it’s time I start looking into it more.