Is Your Body Using Oxygen Efficiently?

Your body’s ability to absorb and use oxygen during exercise is one of the most important indicators of long-term cardiovascular health.

That metric is called VO₂ max, short for “maximum volume of oxygen.”

Understanding your VO₂ max—and knowing how to improve it—can help you build endurance, evaluate your fitness level, and potentially extend your lifespan.

VO₂ max is commonly used in sports and clinical settings to measure aerobic capacity.

During exercise, your body uses oxygen to produce energy in the form of ATP, or adenosine triphosphate.

This process fuels your muscles and supports movement, especially during activities like running, cycling, or swimming that rely heavily on your heart and lungs.

The more oxygen your body can take in and use efficiently, the better your performance and recovery.

VO₂ max is often seen as a benchmark for elite endurance athletes, but its benefits extend far beyond competitive sports.

In fact, research published in The Journal of the American College of Cardiology found that higher VO₂ max levels are linked to reduced risk of mortality—even among people without cardiovascular disease.

Your VO₂ max can be measured in a clinical setting using a treadmill or stationary bike test while your oxygen intake and heart rate are monitored.

These tests typically increase in intensity until you reach physical exhaustion or your target heart rate.

While full VO₂ max tests are often conducted in labs, there are also submaximal versions available in fitness facilities or with trained personal trainers.

These modified assessments estimate your VO₂ max without pushing you to your absolute limit, making them suitable for beginners or people with underlying health conditions.

Common submaximal assessments include the Bruce Protocol, the Rockport 1-Mile Walk Test, and the 2.4-kilometer run test.

While not as precise as full lab tests, they still provide useful insights into your cardiovascular endurance.

So what qualifies as a “good” VO₂ max?

There isn’t a single number to strive for because your score depends on age, biological sex, fitness level, and even altitude.

As a general guideline, people in the top 60th percentile or higher for their demographic are considered to have good aerobic capacity.

For example, a healthy VO₂ max for a 30-year-old man would fall between 44 and 48 mL/kg/min, while a healthy range for a woman the same age would be around 37 to 42 mL/kg/min.

VO₂ max naturally declines as you age, but regular exercise can significantly slow this process.

In fact, a 2018 study in Frontiers in Physiology confirmed that older adults who maintained high levels of cardiorespiratory fitness had VO₂ max levels comparable to much younger individuals.

Improving your VO₂ max isn’t just about hitting personal records or crossing finish lines.

The benefits are surprisingly practical and can show up in your day-to-day life.

With a higher VO₂ max, you may notice less fatigue during household chores, better stamina when climbing stairs, and faster recovery after physical exertion.

You might also find yourself sleeping better, feeling less stressed, and even getting sick less often.

Regular aerobic activity is the best way to increase your VO₂ max.

That includes brisk walking, running, swimming, cycling, or any other form of sustained cardio that raises your heart rate and makes you breathe harder.

High-intensity interval training, or HIIT, has also been shown to be especially effective in improving VO₂ max in both beginners and advanced athletes.

If you’ve never had your VO₂ max tested, consider asking your doctor or local gym about submaximal testing options.

It’s a safe and informative way to check your cardiovascular health and set meaningful fitness goals.

Regardless of your athletic background, improving your VO₂ max can enhance both your longevity and your quality of life.

It’s a number worth knowing—and a goal worth working toward.