Written in collaboration with Nick Riding, Accredited Strength & Conditioning Coach at Active Health Clinics
If you’ve spent any time around running, cycling or fitness, you’ve probably come across the term VO₂ max.
It’s often described as one of the best indicators of fitness — but what does it actually mean, and why does it matter?
From a strength and conditioning perspective, VO₂ max gives a really useful insight into how well your body can perform, particularly when it comes to endurance and sustained effort.
Key Points
- VO₂ max measures how much oxygen your body can use during exercise
- It reflects how well your heart, lungs and muscles work together
- It’s one of the clearest indicators of aerobic fitness and endurance
- It can be improved with structured and consistent training
- It’s useful for both performance and long-term health
What Is VO₂ Max?
VO₂ max is the maximum amount of oxygen your body can use during exercise and is one of the best measures of aerobic fitness.
In simple terms, it reflects how efficiently your:
- heart
- lungs
- muscles
work together to produce energy.
From a coaching perspective, it’s one of the clearest indicators of someone’s aerobic capacity — or what you might think of as their “engine”.
People with a higher VO₂ max can generally sustain higher intensities for longer before fatiguing.
What Does VO₂ Max Tell You About Your Fitness?
In practice, VO₂ max gives a strong snapshot of how well someone can deliver and use oxygen under pressure.
It often highlights a person’s ceiling — how hard they can potentially work — rather than just how fit they appear day to day.
However, it’s important to understand that VO₂ max doesn’t tell the whole story.
Two people can have very similar VO₂ max scores but perform quite differently depending on:
- movement efficiency
- technique
- training history
A higher VO₂ max doesn’t automatically mean a faster 5km or marathon time — but it does suggest greater potential, provided training is structured appropriately.
Why Does VO₂ Max Matter?
VO₂ max underpins performance in a wide range of activities, from:
- running
- cycling
- rowing
- team sports
But it’s not just about sport.
It’s also strongly linked to overall health, including cardiovascular fitness and long-term wellbeing.
This makes it a valuable metric not only for athletes, but also for anyone looking to:
- improve their fitness
- train more effectively
- understand their body better
Clinical Insight from Our Strength & Conditioning Coach
Nick – Accredited Strength & Conditioning Coach
“VO₂ max is often talked about as just a number, but in practice it gives a really good indication of someone’s engine — their ability to deliver and use oxygen under pressure. It tells you more about their potential than just how fit they look day to day.
One of the biggest mistakes I see is people either doing too much too soon, or training in that middle ground where sessions aren’t clearly easy or hard. That tends to lead to fatigue without much progression.
The biggest improvements usually come from structuring training properly — combining lower intensity aerobic work with targeted higher intensity sessions. What works best will always depend on the individual, which is why having the right data makes such a difference.”
The Biggest Mistakes People Make
VO₂ max also highlights some of the most common issues people run into when trying to improve their fitness.
Doing too much, too soon
Increasing training volume too quickly can lead to overload and injury. Gradual progression is key.
Training in the “middle ground”
A lot of people end up training at the same intensity all the time.
- Easy sessions aren’t easy enough
- Hard sessions aren’t hard enough
This can limit progress and increase fatigue.
Neglecting strength and conditioning
Endurance training alone isn’t enough.
Building strength helps:
- improve performance
- increase stability
- reduce injury risk
As a simple rule:
👉 stronger tissues tend to cope better with load
Can You Improve Your VO₂ Max?
Yes — and this is where it becomes really useful.
If someone is already training consistently, improvements often come from how training is structured, rather than simply doing more.
The biggest gains tend to come from:
- balancing high and low intensity training
- working across different training zones
- ensuring each session has a clear purpose
For some people, more time in lower intensity aerobic work will be key.
For others, targeted higher intensity intervals will drive improvement.
👉 The important point is: it depends on the individual
Who Is VO₂ Max Useful For?
VO₂ max isn’t just for elite athletes.
It can be useful for:
- runners preparing for events
- cyclists and endurance athletes
- team sport players
- people returning to exercise
- anyone wanting to train more effectively
It provides a clearer understanding of how your body performs — and where you can improve.
Who This Article Is For
This article may be helpful if you:
- want to improve your fitness or endurance
- are training for a running or cycling event
- feel unsure how to structure your training
- want to better understand your body’s performance
VO₂ Max Testing at Active Health Clinics
At Active Health Clinics, we offer VO₂ max testing in Maidenhead and Winnersh to help build a clear, individualised picture of your fitness.
Rather than just giving you a number, the aim is to:
- identify your training zones
- understand how your body responds to effort
- guide your training more effectively
This allows for a much more structured approach, helping you improve performance while reducing the risk of unnecessary fatigue or injury.
Understanding your training load can also help reduce injury risk, particularly with common issues such as lower back pain or sciatica.
VO₂ Max FAQ
What is a good VO₂ max?
A “good” VO₂ max varies depending on age, gender and fitness level. It is often more useful to track your own progress over time rather than compare to others.
Can VO₂ max be improved?
Yes, with structured training that includes a mix of lower intensity aerobic work and higher intensity intervals.
Is VO₂ max only for athletes?
No, VO₂ max is also a useful indicator of general health and fitness for non-athletes.
How accurate are smartwatch VO₂ max readings?
Wearables can provide estimates, but structured testing offers much more accurate and actionable data.
If You’re Looking to Improve Your Fitness
Understanding your VO₂ max is a great place to start.
Whether your goal is performance, health, or simply feeling fitter, having the right information allows you to train with more purpose and confidence.
Next Step
If you’re interested in taking this further, the next step is understanding exactly what happens during a test.
