Your Garmin can give you all sorts of useful stats, and if you’ve been looking at yours, you might have seen something called VO2 Max. But what even is it? Don’t worry, I’ve got you covered with a simple guide to VO2 Max, why it matters, and how you can work on improving it.
VO2 Max Explained
VO2 Max stands for the maximum volume of oxygen your body can take in, move to your muscles, and turn into energy while you exercise. Basically, it’s a measure of how efficiently your body can use oxygen to power aerobic activities like running.
The higher your VO2 Max, the more oxygen your body can use, and the fitter you are. Your Garmin will usually give this as a number in millilitres of oxygen per kilogram of body weight per minute. So a VO2 Max of 50 means 50ml of oxygen per kg of your body weight each minute.
It’s personal, so your VO2 Max depends on your age, gender, weight, and fitness level. For a moderately active adult in their 30s, it’s usually around 30-50. Elite athletes can have 80 or more.
Why VO2 Max Matters
Oxygen is the fuel your muscles use to create energy. A higher VO2 Max means your body is better at using that oxygen efficiently, which translates to:
- More energy for running and other exercise
- Better overall fitness
- Increased general energy for day-to-day life
Research also shows that higher VO2 Max is linked to a lower risk of all-cause mortality, so improving it isn’t just good for your running, it’s good for your health too.
How to Improve Your VO2 Max
Improving your VO2 Max doesn’t have to be scary. Start with the basics:
- Build your base fitness – more easy, low-intensity runs will gradually boost your endurance.
- Add high-intensity intervals – these push your body to use oxygen more efficiently. Examples include:
- 20 x 30 seconds hard, 30 seconds recovery
- 10 x 1 minute hard, 30 seconds recovery
- 5 x 5 minutes hard, 2 minutes recovery
You don’t need to run at maximum effort for hours. Short bursts at 90-95% of your max heart rate are enough to make a difference. If running hard isn’t your thing, try intervals on a bike, elliptical, or alternating fast and slow walking.
How Often to Do VO2 Max Workouts
These sessions are high intensity, so you don’t want to do them too often. Every 1-2 weeks alongside your easy runs, long runs, and tempo runs is plenty. Make sure you give yourself time to recover afterwards.
Are Running Watch VO2 Max Scores Accurate?
Your Garmin’s VO2 Max estimate is pretty reliable, usually within about 5% of lab tests. A lab test is the most accurate, but for most runners, your watch is more than good enough to track progress.
VO2 Max Made Simple: Beginner-Friendly Workout Cheat Sheet
| Workout Type | Effort | Duration / Reps | Recovery |
|---|---|---|---|
| Short Sprints | Hard (90-95% HR) | 20 x 30 seconds | 30 sec walk/jog |
| Quick Intervals | Hard | 10 x 1 minute | 30 sec easy |
| Longer Intervals | Hard | 5 x 5 minutes | 2 minutes easy |
| Moderate Intervals | Hard | 8 x 3 minutes | 90 sec easy |
| Hill Repeats | Hard | 10 x 90 sec uphill | 2 minutes easy |
| Steady Endurance | Moderate | 3 x 8 minutes | 3 minutes easy |
| Distance Focus | Hard | 6 x 1 km | 2 minutes easy |
Tips for beginners:
- Start with fewer reps or shorter intervals if needed.
- Make sure your easy days are actually easy – recovery is key.
- You can swap running for cycling, rowing, or fast walking if that works better for you.
- Aim to do a VO2 Max workout every 1-2 weeks, mixed with easy runs and longer runs.
This cheat sheet keeps things simple and helps you gradually improve your VO2 Max without feeling overwhelmed.
Quick FAQ
Why is VO2 Max important?
It’s a great measure of fitness and wellbeing, linked to lower risk of health problems in midlife, and even a longer life.
How can I improve it?
Mix in more easy endurance runs with short, hard intervals. For example, 10 x 1 minute hard followed by 1 minute easy.
Does altitude affect VO2 Max?
Yes, it drops at high altitude because there’s less oxygen in the air. But your fitness doesn’t disappear – your VO2 Max will bounce back when you return to lower altitudes.
