How to Improve Your VO2 Max: 5 Tips
Wellness & SelfcareHeart Health

What Is VO2 Max — and How Can You Improve Yours?

What Is VO2 Max — and How Can You Improve Yours?
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Published on September 5, 2025
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Of all the metrics you can use to gauge overall health and fitness, VO2 max stands among the very top. This objective measurement has links to heart health, longevity, and more.

Here’s everything you need to know about VO2 max and how to improve it to reap benefits.

What Is VO2 Max?

VO2 max, also known as maximal oxygen consumption, is a measure of how much oxygen the body can use during intense exercise.

“VO2 max is the best measure of cardiorespiratory fitness,” says Andrew Getzin, MD, head team physician of USA Triathlon and sports medicine physician at Cayuga Health in Ithaca, New York. “To have a high VO2 max, you need a properly functioning heart, lungs, and muscles, and they need to work together to efficiently utilize oxygen and create energy for exercise.”

VO2 max is measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min) and typically assessed in an exercise medicine lab.

 You exercise at full capacity on a treadmill or stationary bike while wearing a heart rate monitor and a mask that measures how much oxygen you breathe in and how much carbon dioxide (a waste product of respiration) you exhale.

VO2 Max: How to Analyze Your Score

On its own, your VO2 max score may not reveal much. However, when you compare it to a scale, it can help you determine where your current fitness level stands.

VO2 max charts have been developed using the results of thousands of VO2 max tests in healthy people and people with chronic conditions, Dr. Getzin says. These tables provide age- and gender-specific values for people of different activity levels, allowing you to compare your score with those in your age and gender group.

The following chart shows average VO2 max scores for men and women according to age.

Ages 20-29
Ages 30-39
Ages 40-49
Ages 50-59
Ages 60-69
Ages 70-79
Ages 80-89
Men
45.2 mL/kg/min
40 mL/kg/min
35.8 mL/kg/min
30.2 mL/kg/min
25.4 mL/kg/min
21.2 mL/kg/min
17.9 mL/kg/min
Women
36.3 mL/kg/min
29.5 mL/kg/min
26.6 mL/kg/min
23.8 mL/kg/min
20 mL/kg/min
17.5 mL/kg/min
15.9 mL/kg/min
VO2 max naturally declines with age. An older study showed that starting around age 25, VO2 max declines by approximately 7 percent per decade for women and 10 percent per decade for men.

 After age 70, the decline becomes more significant, reaching 15 to 20 percent per decade for women and 20 to 25 percent per decade for men.

“However, staying active can slow this decline and even improve your VO2 max, regardless of age,” says Erin Nitschke, EdD, a National Strength and Conditioning Association-certified personal trainer and human performance professor at Laramie County Community College in Cheyenne, Wyoming. “So, while aging affects it, your lifestyle choices make a big difference.”

Benefits of Having a Higher VO2 Max

A higher VO2 max can translate into benefits for your health and well-being. Here are several:

  • Better Physical Fitness The higher your VO2 max, the better your aerobic fitness. “Having a higher VO2 max means your body is a more efficient machine, and it can deliver oxygen without issue,” explains Nitschke. “This translates to better stamina and energy and faster recovery during and after exercise.”

  • Improved Heart Health Greater aerobic fitness means the heart can pump blood more efficiently, thereby supplying the body with more blood and oxygen.

     This is good news for heart health. Improving VO2 max — and, thereby, improving your heart’s ability to pump blood — can reduce the risk of heart disease, even in the presence of risk factors like high blood pressure (hypertension), diabetes, smoking, and obesity.

  • May Boost Mental Health A higher VO2 max reflects higher levels of physical activity, which can enhance cognitive function, relieve stress, and release endorphins (feel-good brain chemicals that improve mood). In one study, a group of adolescents participated in an exercise program twice weekly for six weeks. The girls reported significant decreases in depression and anxiety and improvements in sleep alongside increases in VO2 max. (The boys reported better sleep only, though they also had lower levels of depression and anxiety at the beginning of the study.)

     Meanwhile, the authors of a review concluded that aerobic exercise shows promise in treating and managing mental health conditions such as depression and anxiety.

  • May Extend Lifespan Older research indicates that VO2 max is the strongest predictor of future life expectancy for both healthy individuals and those with heart disease.

     That’s because VO2 max is a sign of overall cardiovascular health and fitness. The good news is, even small increases in VO2 max can extend lifespan. In one older study of nearly 600 men, researchers found a 9 percent risk reduction in all-cause mortality for every 1 mL/kg/min increase in VO2 max.

How to Improve VO2 Max: 5 Tips

“Improving VO2 max is a smart goal for anyone, whether you’re an athlete or just want to boost your energy and heart health,” says Nitschke. “Even small gains in VO2 max can make everyday activities easier and more enjoyable.”

Here are a few simple strategies to improve VO2 max:

  1. Exercise consistently. As with any exercise program, success is all about consistency. Missing days (or weeks) of exercise makes progress difficult. “Aim for three to five days a week of aerobic exercise,” says Nitschke. Each session should last approximately 30 to 50 minutes to reach 150 minutes of moderate-intensity aerobic exercise each week, as recommended by the Centers for Disease Control and Prevention (CDC).

  2. Work at the right intensity. Exercising at the appropriate intensity is key to seeing increases in VO2 max. “Working at 70 to 85 percent of your maximum heart rate is ideal for VO2 max improvements,” Nitschke says. The target heart rate during moderate-intensity exercise typically falls between 50 and 70 percent of your maximum heart rate, while vigorous-intensity is between 70 and 85 percent of your maximum heart rate. (You can estimate your maximum heart rate by subtracting your age from 220.)

     Note that intensity looks different depending on fitness level. For example, walking could be enough to increase VO2 max for those who are inactive.

  3. Progress gradually. If you’re comfortable with moderate-intensity exercise, increase the intensity so that your VO2 max continues to adapt and improve. For example, add inclines or speed intervals, or switch to a more challenging exercise mode, Nitschke suggests.
  4. Try high-intensity interval training (HIIT). High-intensity interval training (where you perform short bursts of intense exercise followed by a brief recovery period) is an efficient way to increase VO2 max, Getzin says. For example, run for 30 seconds and walk for 90 seconds; repeat until you reach 10 minutes. Perform the high-intensity intervals at a level of exertion where you can only say a few words at a time.

     However, it’s essential to ease into HIIT to limit injury risk, Getzin notes. Instead of pushing yourself to the maximum right away, start by increasing the intensity slightly, he suggests.
  5. Mix it up. Include a variety of exercises in your workout routine to keep your body continually challenged. Swimming, hiking, rowing, running, HIIT, dancing, and cycling are all great options for improving VO2 max.

The Takeaway

  • VO2 max is a measure of the maximum amount of oxygen your body can utilize during exercise. It’s one of the best indicators of overall fitness.
  • A higher VO2 max can improve exercise performance, heart health, and mood and may also extend lifespan.
  • To improve VO2 max, aim for at least 150 minutes of moderate-intensity aerobic exercise per week. Work at 70 to 85 percent of maximum heart rate and gradually progress exercise intensity.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. VO2 Max: What It Is and How to Improve It. Hospital for Special Surgery. August 14, 2024.
  2. VO2 Max: How to Measure and Improve It. Cleveland Clinic. January 19, 2022.
  3. Warner L. VO2 Max: What Is It and How Can You Improve It? Harvard Health Publishing. July 8, 2024.
  4. Kaminsky LA et al. Updated Reference Standards for Cardiorespiratory Fitness Measured with Cardiopulmonary Exercise Testing. Mayo Clinic Proceedings. February 2022.
  5. Strasser B et al. Survival of the fittest: VO2 max, a key predictor of longevity? Frontiers in Bioscience (Landmark Edition). March 2018.
  6. Letnes JM et al. Age-related decline in peak oxygen uptake: Cross-sectional vs. longitudinal findings. A review. International Journal of Cardiology: Cardiovascular Risk and Prevention. January 2023.
  7. V̇O2max and Aerobic Fitness. UC Davis Sports Medicine.
  8. Physical Activity and Your Heart: Benefits. National Heart, Lung, and Blood Institute. March 24, 2022.
  9. Crowley E et al. The Effect of Exercise Training Intensity on VO2max in Healthy Adults: An Overview of Systematic Reviews and Meta-Analyses. Translational Sports Medicine. February 2022.
  10. de Sousa Júnior I et al. Functional Training Program: The Impact on Depression, Anxiety and Sleep Quality in Adolescents. Sport Sciences for Health. March 2021.
  11. Smith PJ et al. The Role of Exercise in Management of Mental Health Disorders: An Integrative Review. Annual Review of Medicine. November 30, 2020.
  12. Laukkanen JA et al. Long-term Change in Cardiorespiratory Fitness and All-Cause Mortality: A Population-Based Follow-up Study. Mayo Clinic Proceedings. September 2016.
  13. Adult Activity: An Overview. Centers for Disease Control and Prevention. December 20, 2023.
  14. Target Heart Rates Chart. American Heart Association. August 12, 2024.
  15. High-Intensity Interval Training (HIIT): It’s for Everyone! Cleveland Clinic. June 1, 2023.
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Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

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