The VO2max (maximum oxygen consumption) is the maximum amount of oxygen your body can capture and use per minute. It is expressed in ml/kg/min and is one of the classic indicators of aerobic capacity. It's not the same as VAM: VAM is the speed at which you reach that VO2max. You have it explained in what VAM is and how to calculate it.
Rapid response: VO2max is the maximum oxygen you can consume per minute and kilo of weight. It depends above all on the ability of the heart to pump blood (Bassett and Howley, 2000). It is measured in the laboratory, estimated with field tests or with the clock, and improved with both continuous training and high intensity intervals (Milanović et al., 2015).
What limits VO2max
In trained people, the main limiting factor is the supply of oxygen: especially the cardiac output (how much blood pumps the heart per minute) and the ability of the blood to carry oxygen (Bassett and Howley, 2000).
But VO2max is not everything. Performance in endurance also depends on the lactate threshold and on the running or pedaling economy (Bassett and Howley, 2000). That's why two athletes with the same VO2max can perform very differently. Read also what is the lactate threshold.
How it is measured and how it is estimated
| Method | How it works | Accuracy |
|---|---|---|
| Laboratory | Incremental test with gas analyzer | It's the reference. |
| Field tests | For example, Cooper tests or VAM tests | Indirect estimate |
| Clock (Garmin et al.) | Relationship between pace or power and heart rate during your sessions (Firstbeat algorithm in Garmin) | Estimate; useful mainly as a trend |
For more details about the clock estimates, see how reliable Garmin's forecasts are.
How to improve VO2max
In a meta-analysis of controlled trials in healthy adults, both continuous strength training and high intensity intervals improved VO2max. The intervals had a somewhat greater effect (Milanović et al., 2015).
- Intervals near your VAM: For example, repeats of 2 to 5 minutes with similar recoveries, or 30-30 formats.
- Soft aerobic volume: the basis on which the intervals work (Seiler, 2010).
- Progression and patience: improvements arrive with weeks of constant work.
- Body weight: As expressed per kilo, relative VO2max also changes with weight. It's not a training target in itself.
Examples of meetings
| Meeting | Structure |
|---|---|
| Long Series | 5 × 3 min at pace of 3-5K, recovery 2-3 min at jogging |
| 30-30 | 2 blocks of 8 × (30 s fast + 30 s soft) |
| Cuestas | 6-8 × 2 min uphill, going down to the trot |
Always with 15 minutes of warming up and back to calm. One or two sessions like this per week are usually enough; the rest are smooth.
Follow your progress in TrainingForever
In TrainingForever the coach programs these sessions and sees how each athlete responds. Sessions are synchronized with Garmin Connect. With TrainingForever, your coach has all the features free up to 5 athletes; from there, 0.99 € per active athlete per month, with a maximum of 49 €/month. For the athlete it's always free.
What a Coach Says
"The VO2max of the clock serves as a trend. To set paces I prefer a field test." — Marc Bañuls, coach with more than 15 years of experience
Frequently Asked Questions
What is VO2max?
Maximum oxygen consumption: the maximum amount of oxygen your body can use per minute, usually in ml/kg/min.
Is Garmin VO2max reliable?
It's an estimate based on your pace or power and heart rate. It mainly serves to see the trend; the reference measurement is done in the laboratory.
What training improves VO2max?
Both continuous and intervals improve it; in a meta-analysis, high intensity intervals had a somewhat greater effect.
Is VO2max and VAM the same?
No. The VO2max is an oxygen consumption; the VAM is the speed at which you reach it.
Sources
- Bassett DR, Howley ET. Limiting factors for maximum oxygen uptake and determinants of endurance performance. Med Sci Sports Exerc. 2000;32(1):70-84.
- Milanović Z, Sporiš G, Weston M. Effectiveness of high-intensity interval training (HIT) and continuous endurance training for VO2max improvements: a systematic review and meta-analysis of controlled trials. Sports Med. 2015;45(10):1469-81.
- Seiler S. What is best practice for training intensity and duration distribution in duration athletes? Int J Sports Physiol Perform. 2010;5(3):276-91.
- Firstbeat Technologies. Automated Fitness Level (VO2max) Estimation with Heart Rate and Speed Data (white paper, 2017).
