How to improve your VO2 max and increase your athletic performance

VO2 max is one of the most important indicators of aerobic performance. It represents the maximum amount of oxygen your body can use during intense exercise and is directly related to your ability to maintain a high level of effort for a longer period.

Improving your VO2 max doesn't just mean running or cycling faster, but also optimizing the efficiency of your body : how you breathe, how you transport oxygen, and how your muscles utilize it.

In this article you will discover what VO2 max is, how to calculate it, how to improve it and how it varies according to age and gender , as well as learn training and nutrition strategies to boost your athletic performance.

What is VO2 max and why is it essential for your athletic performance?

VO₂ max (or maximum oxygen consumption) measures the amount of oxygen the body can absorb, transport, and use per minute per kilogram of body weight. The higher your VO₂ max, the more efficient your cardiovascular and muscular systems are , allowing you to maintain higher intensities for longer periods.

It is expressed in milliliters of oxygen per kilogram per minute (ml/kg/min).
For example:

• An elite athlete can exceed 75 ml/kg/min.
• A well-trained amateur athlete usually has a flow rate between 50 and 60 ml/kg/min.
• A sedentary person may have a flow rate of around 30-40 ml/kg/min.

If you want to learn more about improving oxygen transport, access our post → Triglycerides and improved oxygen transport .

How does your VO2 max impact performance in endurance sports such as running, cycling, or triathlon?

In sports such as running, cycling, or triathlon , VO2 max determines how long you can maintain a high pace before fatigue sets in.

A high value implies:

• Greater aerobic endurance: you can maintain more demanding paces
• Faster recovery between intervals or intense sessions.
• Improved energy efficiency , as you make better use of carbohydrates and fats as fuel.

However, VO2 max isn't everything: running economy, lactate tolerance, and nutritional strategy also play a role, factors that can make the difference between good performance and a personal best.

You might be interested in → From beginner to professional: Building muscle endurance with FANTÉ .

Strategies to improve your VO2 max

Although part of VO2 max is genetically determined, there are numerous training and nutrition strategies that can help you progressively increase it.

Here's how to improve your VO2 max:

Cardiovascular training

Continuous aerobic training is the foundation for developing good cardiovascular capacity.

Dedicate at least 3–5 weekly sessions of 40–60 minutes at moderate intensities (60–75% of your maximum heart rate).

This type of work improves:

• Stroke volume (amount of blood pumped by the heart per beat).
• Capillary density in muscles.
• Mitochondrial efficiency, that is, how your muscles use oxygen.

Practical example:
Continuous running sessions at a conversational pace or long bike rides at low intensity.

High-intensity interval training (HIIT)

High-Intensity Interval Training (HIIT) is a key tool for improving VO2 max. This type of training alternates short intervals of high intensity (85–95% of VO2 max or maximum heart rate) with periods of active recovery.

Example:

• 4 x 4 min at very high pace + 3 min recovery.
• 6 x 1 min strong + 2 min gentle.

HIIT stimulates central (greater heart and lung capacity) and peripheral (better oxygen utilization in the muscle) adaptations, achieving rapid increases in VO₂ max even in a few weeks.

Altitude training

Training at altitude or simulating it using hypoxic chambers can increase red blood cell production and improve oxygen transport capacity.

Although not accessible to all athletes, short, well-planned exposures can generate notable benefits in aerobic performance.

The principle is simple: less oxygen available = greater stimulus for adaptation.

Sports nutrition

A proper nutritional strategy is essential for training adaptations to be effective.

A lack of carbohydrates or poor recovery can limit improvements in VO₂ max.

Some key tips:

• Ensure sufficient carbohydrate intake (60–90 g/h during long or intense sessions). At the Fanté sports nutrition store , there are different options to choose from to achieve adequate carbohydrate intake. These options include Fanté Energy Gels with 60 grams of carbohydrates, 45 and 35 grams (the latter two with a slightly more liquid texture), and the Lite version with half the ingredients of the 60-gram gels.
• Recover with protein and carbohydrates after demanding workouts (3:1 ratio). Fanté's Glycogen Recovery Drink provides the necessary protein and carbohydrates for optimal recovery, and also includes 4 grams of glutamine per serving to help regenerate muscle fibers.
• Maintain good hydration and electrolyte intake , especially during sessions in hot weather or with heavy sweating. It's ideal to use products containing the necessary electrolytes to replenish those lost through sweat. Fanté's ISO Drink or GLUT 5 Drink are two highly recommended options.

VO2 max by age and gender: How does your VO2 max vary over the years?

VO₂ max naturally decreases with age , approximately 5–10% per decade from age 30 onwards.

However, athletes who train regularly can maintain high values ​​for longer , compensating for much of that loss.

We'll give you some tools so you can calculate your VO2 max:

The most accurate way to calculate your VO₂ max is through a gas exchange exercise test in a laboratory. However, there are indirect methods you can use to estimate it:

• Cooper Test (12 minutes running):
  VO₂ max = (distance traveled in meters – 504.9) / 44.73
• Rockport Test (1.6 km walking):
  Consider weight, time, and final heart rate.
• Garmin or Apple Watch devices:
  They automatically calculate VO₂ max from your heart rate and pace while running or cycling, with good reliability for tracking.

VO2 max table by age

VO2 max in men

Men tend to have higher VO₂ max values ​​due to their greater muscle mass and hemoglobin concentration , which facilitates oxygen transport.

In trained athletes, typical values ​​range between 55 and 70 ml/kg/min , and in elite athletes they can exceed 80 ml/kg/min .

VO2 max in women

Women, on average, have a VO₂ max that is 10–15% lower than that of men, mainly due to physiological differences (lower muscle mass and blood volume).

Even so, with consistent training and proper nutrition, many athletes achieve similar levels of relative performance and aerobic efficiency.

Conclusion

VO2 max is much more than a number: it's a reflection of your performance capacity, recovery, and cardiovascular health . Improving it requires a combination of smart training, rest, nutrition, and consistency.

And remember: although genetics sets the limits, your discipline redefines them .

Boost your training with the support of FANTÉ's scientific nutrition, designed by nutritionists and athletes to take your performance to the next level.