The average person can potentially raise their aerobic capacity around 15 to 20% with sufficient training.
Below is a chart that shows the lower and upper VO2max levels for adults in different age ranges. These values can give you a rough idea of where your cardiovascular health stands. However, there are average values that you can compare your VO2max levels against. However, he may have been dethroned by an 18-year-old Norwegian cyclist Oskar Svendsen who reportedly achieved 97.5 ml/min/kg in 2012.
This was reportedly the highest VO2max levels of all athletes at that time. This means that each person has their own acceptable and ideal VO2max levels and there are people who genetically predisposed to have higher peak levels of VO2max.įor example, retired Olympic skier Bjørn Dæhlie was measured to have 96 ml/kg/min in the 1990s. Unfortunately, genetics largely determines your VO2max potential. Your VO2 max level is dependent on factors like age, gender, fitness level and outside factors like altitude. VO2max is expressed as mL/kg/min which means milliliters of oxygen used in one minute per kilogram of body weight. It simply means “requiring oxygen”, with anaerobic being the opposite. You will frequently come across the word aerobic along with VO2max. Highly conditioned athletes are able to clear lactic acid from their muscles faster This causes pain, fatigue then muscle failure. In this process, the muscles start to increase production and accumulation of lactic acid. This is due to the body’s shift from aerobic to anaerobic energy production where it can no longer use oxygen. This peak occurred at different running speeds in different people after which exhaustion closely followed. He also saw that the rate of oxygen used by the body hits a peak even when the running speed is further increased. He observed that the body’s oxygen requirements increased proportionally to running speed. VO2max was first conceptualized by Nobel laureate physiologist Archibald Hill in 1923. It can also tell if you are at risk for contracting heart disease, diabetes, or even cancer. Maximal aerobic capacity or VO2 max is often referred to as the “gold standard” since it is a good indicator of how efficient your cardiovascular system works. While measuring your VO2 max can be challenging, improving your vo2 max doesn’t have to be. People who do not train to compete often find that wearables are able to provide accurate enough data to see if their VO2 max progress.
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You’ll usually find this equipment in some gyms and while you can also buy one, it typically only makes sense to do so for professional athletes. To measure VO2 max accurately, you’ll need to use a machine that can measure the volume of your oxygen intake vs the carbon dioxide you expel. The reason why wearables can only give a “predicted” measurement is that these devices can only extrapolate from your heart rate reading. In that article, we mentioned that your Apple Watch and other fitness wearables can also provide a good VO2max estimation. If you’ve read our post about VO2 Max and The Reason to Measure Heart Rate Variability on the Apple Watch you’ll know why measuring VO2max is so important if you’re an athlete or heavy into fitness.
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