| VO2 Max Values by Age and Gender Age Group 5th Percentile 10th Percentile 25th Percentile 50th Percentile 75th Percentile 90th Percentile 95th Percentile Men 20-29 29 | If you have a high VO2 max, you have a big engine |
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| Range of VO2 Max Results The chart below shows the range of VO2 max results, broken down into age groups and genders | But raising your score will make it easier to go faster and to sustain a given pace in any aerobic activity you do |
Knowing your current VO2 max is key to understanding and improving your fitness.
16| Simply divide your VO2 max pace by 85 percent | One simple was created by the Norwegian Institute of Science and Technology NTNU , which based its results on data provided by a large population of people |
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| This article will offer basics on measuring it, as well as training tips on how to improve it | It serves as a baseline measurement of your fitness level today, and it can inform your training to improve your VO2 max readings in the future |
A quick online search will reveal dozens of VO2 max calculators.
5| These numbers come from the , a national database of VO2 values | Note that a few brands have their own terms for VO2 max and it takes careful reading of their product info to suss that out |
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| Below is a simple way to estimate your VO2 max running pace, which you can then incorporate into your training plans | These are just two examples of types of training to improve your VO2 max |
Because improving your VO2 max also enhances your ability to lower your race times, consider incorporating these two workouts into your race training schedule.
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