vo2 max

i. what’s vo2 max

a. definition

VO2 max is the maximum amount, or volume (V), of oxygen (O2) your body can use as a fuel source for exercise

it’s your level of cardio fitness,
a bit like the horsepower in a car,

concretely this kinda translates into

aerobic capacity
cardiorespiratory fitness
endurance

b. 3 principal components

lung capacity and heart volume
capillary delivery: oxygenated blood transported to muscles by circulatory system
muscle efficiency: efficiency of muscle O2 extraction and use from blood

c. how does it work?

you inhale air
lungs take in the O2
O2 gets into the blood cells (which carry O2, nutrients, hormones)
heart pumps blood constantly
blood transport that O2 into muscles (all body cells actually)
muscles extracts and uses O2 as fuel (to move)

d. some units

Max Heart Rate = 220 - age
Vo2 max = Max Heart Rate * 0.9

ii. how to improve

Endurance training: long but low-moderate intensity exercise can increase aerobic capacity
High-intensity or interval training: you need to spend time close to your VO2 max (MaxHR 90%) to develop this value → your body will adapt and increase it
- but recovery periods are crucial
  - never 2 intense sessions in a row
  - you need to alternate with low-moderate intensity activities
- also in-between intervals: rest 3min, or till zone 2 60-70% MaxHR is good

the sweet spot apparently:

3-5 min intervals performed at/near VO2 max
vs.
- longer but lower intensity than that
- shorter but higher intensity than that

but a good rule of thumb,

do a bit of everything
balance and diversity are actually key
recovery and rest are just as important too

If you want to maximize your aerobic capacity, you need to combine

large amounts of low-intensity training with

small amounts of high-intensity intervals done at or near VO2max

iii. average

for men

Age	Poor	Fair	Average	Good	Excellent
≤29	≤ 24.9	25-33.9	34-43.9	44-52.9	53
30-39	≤ 22.9	23-30.9	31-41.9	42-49.9	50
40-49	≤ 19.9	20-26.9	27-38.9	39-44.9	45
50-59	≤ 17.9	18-24.9	25-37.9	36-42.9	43
60-69	≤ 15.9	16-22.9	23-35.9	36-40.9	41

for women

Age	Poor	Fair	Average	Good	Excellent
≤29	≤ 24.9	25-33.9	34-43.9	44-52.9	53
30-39	≤ 22.9	23-30.9	31-41.9	42-49.9	50
40-49	≤ 19.9	20-26.9	27-38.9	39-44.9	45
50-59	≤ 17.9	18-24.9	25-37.9	36-42.9	43
60-69	≤ 15.9	16-22.9	23-35.9	36-40.9	41

oct 2025— i am currently oscillating between 35-39… gasp


october 25 — dear lord please help me	november 25 — sweet jesus

deeilna