performance metrics
VO₂ Max
Why it matters for endurance performance, and how to train VO₂ effectively.
What It Is
VO₂ Max represents the maximum amount of oxygen your body can use during intense exercise. It’s one of the most important indicators of endurance capacity because it reflects how efficiently your heart, lungs, and muscles work together to produce energy. Higher VO₂ Max generally means greater aerobic performance potential.
ELI5 Version
Think of VO₂ Max like the size of your engine. The bigger the engine, the more fuel (oxygen) it can burn, and the faster and longer you can go.
Why It Matters
- Predicts aerobic performance potential across cycling, running, and most endurance sports.
- Determines your ceiling for aerobic fitness which is effectively your body’s maximum ability to use oxygen.
- Supports training zone accuracy, especially in high-intensity work.
- Improves with structured training, especially intervals near maximum effort.
Practical Use
- Incorporate Zone 5 intervals (like 3–6 minute VO₂ intervals or the traditional 5x5 minutes) to improve VO₂ Max.
- Monitor progress using lab testing, ramp tests, or performance metrics from wearables.
- Use VO₂ Max to calibrate training zones alongside Lactate Threshold (LT2) for a complete profile.
- Pair VO₂ Max work with proper recovery and HRV tracking for best results.