VO2 Max measures how efficiently your body uses oxygen during intense exercise. It’s a key indicator of cardiovascular fitness, aerobic endurance, and overall health. Higher VO2 Max levels are linked to better heart health, reduced risk of chronic diseases, and improved athletic performance.

You can measure it through lab tests, wearables, or simple running/walking tests. Improving your VO2 Max through exercise, especially high-intensity interval training (HIIT), can enhance your fitness and longevity.

Key takeaways:

• What it measures: Maximum oxygen your body can utilise during exercise.
• Why it matters: Tracks fitness, predicts heart health, and supports metabolic function.
• How to measure: Lab tests (most accurate), wearables (convenient), or field tests.
• How to improve: HIIT, endurance training, and consistent cardio workouts.

VO2 Max isn’t just a number—it’s a snapshot of your fitness and health potential. Whether you’re an athlete or just starting out, tracking and improving this metric can bring long-term benefits.

How to measure VO2 Max

Getting an accurate VO2 Max measurement involves choosing the right testing method. Each approach balances accuracy with convenience, so understanding your options is key.

Lab testing

Laboratory testing is widely regarded as the most precise way to measure VO2 Max. During these tests, you'll exercise on a treadmill or stationary bike while wearing a metabolic mask that tracks your oxygen intake and carbon dioxide output in real time.

The process starts at a low intensity and gradually ramps up until you reach complete exhaustion. This method ensures an accurate VO2 Max reading. Beyond just your VO2 Max, lab tests also provide insights like your maximal heart rate, ventilatory thresholds, and personalised training zones.

To prepare for a lab test, avoid strenuous exercise for 24 hours beforehand, stay hydrated, and skip heavy meals 2–3 hours prior. Wear comfortable workout clothes and proper athletic shoes.

Wearable devices and home testing

Wearable devices have made VO2 Max estimates more accessible, offering a convenient alternative to lab tests. These devices, such as fitness trackers and smartwatches, use heart rate and exercise intensity to estimate your VO2 Max.

By analysing data like your heart rate and the distance covered during activities like running or brisk walking, wearables employ algorithms to calculate your oxygen consumption. However, accuracy can vary between brands due to differences in calculation methods.

Research from Cambridge University involving over 11,000 participants found that wearables can achieve solid accuracy when powered by advanced algorithms. Their model showed 82% agreement with lab-based tests initially and 72% agreement over a seven-year follow-up period 

For better accuracy with wearables, make sure your personal data like age, sex, and weight is entered correctly. Using a chest strap heart rate monitor during workouts can also improve precision, as these provide more reliable readings than wrist-based sensors, especially during intense exercise.

For those seeking more precise results, professional testing remains an option.

Want to understand how VO2 max connects to your overall wellness? Check out 5 signs your metabolic health needs attention and how to fix it to see how improving your fitness can support better metabolic outcomes.

Where to Get VO2 Max testing

If you prefer a professional assessment, VO2 Max testing is widely available. You can find these services at sports medicine clinics, fitness centers, and specialised labs, with prices varying based on location and facility.

For those who want professional-grade portable testing, the VO2 Master portable metabolic analyser is an option. Priced between $6,895 and $7,595, it offers near-lab accuracy in a more flexible setting, making it popular among professional athletes and testing facilities.

Before scheduling a professional test, consult your physician, especially if you have any pre-existing health conditions. Staying hydrated and avoiding heavy meals before the test can help ensure accurate results.

Whether you choose a lab, wearable device, or other method, understanding how to measure VO2 max can help you optimise your cardiovascular and metabolic fitness.

Health and performance benefits of VO2 Max

VO2 Max isn’t just a fitness metric; it’s a window into your cardiovascular health, metabolic function, and athletic potential. A higher VO2 Max means your body is performing at its best, offering benefits that go beyond the gym.

VO2 Max and Heart Health

VO2 Max reflects how well your heart, lungs, and circulatory system work together. Regular, intense exercise can boost this number by strengthening your heart, lowering both resting and submaximal heart rates, and improving overall efficiency. In simple terms, your heart gets better at doing its job, so it doesn’t have to work as hard during everyday activities.

Higher VO2 Max levels are tied to better physical fitness, reduced cardiovascular risks, and even a longer life. Studies show that low aerobic fitness is linked to a higher risk of premature death, particularly from heart-related issues. One study even found that improving VO2 Max over just nine weeks reduced risks associated with high cholesterol and elevated blood pressure.

While VO2 Max is critical for heart health, its impact on metabolic function is equally important.

VO2 Max and metabolic health

Your body’s ability to process energy and regulate blood sugar levels is closely tied to VO2 Max. Improved VO2 Max, achieved through exercise, enhances insulin sensitivity, making it particularly helpful for conditions like prediabetes and PCOS.

For instance, an 8-week exercise program for PCOS patients increased VO2 Max from 26.9 ± 1.40 to 28.7 ± 1.7 ml/kg/min (p = 0.05) and significantly improved glucose disposal rates. This is crucial, as 50–90% of individuals with PCOS also experience insulin resistance. Moreover, regular moderate exercise has been shown to improve metabolism overall, regardless of weight changes.

VO2 Max for fitness tracking

VO2 Max isn’t just a health marker—it’s a powerful tool for tracking your fitness progress. As a key indicator of cardiovascular fitness and aerobic endurance, it’s invaluable for setting and achieving realistic fitness goals.

Athletes, especially those in endurance sports, often see a direct link between higher VO2 Max levels and improved performance. However, VO2 Max alone isn’t the whole story. Factors like lactate threshold, motivation, and consistent training also play significant roles in success.

Monitoring your VO2 Max over time can reveal how effective your training is. Interestingly, the percentage increase in VO2 Max varies widely—ranging from 5% to 30% with beginners often experiencing the biggest gains. So, if you’re new to exercise, you might notice dramatic improvements early on.

Since VO2 Max tends to decline by about 2% per year after age 30, keeping an eye on this metric becomes even more important as you age. It’s a simple way to stay proactive about your health and fitness.

‍Curious about the link between genetics and chronic disease? Read Is chronic disease in your DNA here's what you can control for practical ways to take charge of your health.

Using VO2 Max with technology

Technology has completely changed the way we monitor fitness. What was once only accessible to elite athletes or those with high-tech lab equipment is now available to anyone with a smartwatch or fitness tracker. Let’s break down how these devices estimate VO2 Max and what that means for your fitness journey.

Wearables and personal data

Smartwatches and fitness trackers estimate VO2 Max by analysing your heart rate and pace data. They rely on algorithms developed by companies like Firstbeat Technologies to provide an approximation of your aerobic capacity—no lab test required.

For example, Garmin smartwatches are known for their accuracy, with estimates falling within a 5% margin of error. However, a study conducted in 2025 reported a slightly higher error rate of 7.05%.

On the other hand, Apple Watch devices tend to be less precise. The Apple Watch Series 7, for instance, showed a mean absolute percentage error of 15.79% when compared to lab-based VO2 Max measurements. In many cases, it may underestimate actual VO2 Max values.

If accuracy is a priority, pairing your device with a chest strap heart rate monitor can make a big difference. Chest straps measure heart rate with an error rate as low as 2%, compared to the 1–13% error range typical of wrist sensors. Additionally, for the most reliable VO2 Max estimates, aim for workouts that last at least 10 minutes at a steady pace - especially outdoors with GPS tracking.

There’s also exciting innovation happening in this space. Researchers at Texas A&M University developed a wrist-worn device equipped with multiwavelength sensors. By using five different wavelengths and machine learning algorithms, this device achieved a mean error of just 1.66 mL/kg/min compared to lab standards.

Now, let’s see how platforms like Vively are taking VO2 Max tracking a step further by integrating it with metabolic data.

Vively's integration with metabolic data

VO₂ max offers a powerful look at your cardiovascular fitness, but it doesn’t capture how your body handles food, sleep, and stress each day. That’s where metabolic insights come in.

Vively doesn’t directly measure VO₂ max, but it syncs with wearables like Garmin or Apple Watch, allowing you to see how your fitness levels align with your metabolic data over time. Vively also tracks your Wellness Score and Metabolic Health Score, helping you connect your lifestyle choices with your body’s internal responses.

With Vively, you can:

• View your VO₂ max data alongside glucose trends from your CGM
• See how workouts, meals, and sleep impact your daily Wellness Score
• Use your Metabolic Health Score to track long-term changes in inflammation, insulin response, and energy balance
• Get tailored recommendations to improve both fitness and metabolic markers

This combined view helps you make smarter decisions across diet, movement, and recovery, supporting better health from multiple angles.

Understanding and improving your VO2 Max

VO2 max is a key indicator of your cardiovascular health and fitness level. It measures how efficiently your body uses oxygen during intense exercise, expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). Based on your score, you’ll fall into categories like Superior, Excellent, Good, Fair, or Poor, which vary by age and gender. Men typically score higher than women due to differences in body composition.

For example, a 35-year-old woman with a VO2 max of 40 ml/kg/min might rank as "Good", while a 45-year-old man with the same score could be classified as "Fair." Ideally, aiming for a score in the 60th percentile or higher helps maintain strong aerobic fitness.

Why does this matter? Low aerobic fitness has been linked to a higher risk of early death, especially from heart disease. Yet, only about 22–25% of Americans get enough regular exercise to fully benefit their health.

Now, let’s dive into proven ways to improve your VO2 max.

How to improve VO2 Max

With consistent effort, VO2 max can improve by 15–20% in untrained individuals over about 20 weeks. High-intensity interval training (HIIT) stands out as one of the most effective methods. Research shows HIIT delivers better results compared to steady aerobic exercise. By training at 90–95% of your maximum heart rate, you enhance both cardiac output and oxygen usage in your muscles.

Here’s a practical HIIT workout for runners: After warming up, run as far as you can for four minutes, then rest for four minutes. Repeat this cycle four times, aiming to hit about 85% of your initial distance on each subsequent run. Cyclists can warm up, ride at a faster pace for 15 minutes, then perform five 3–5 minute intervals at 90–95% of their maximum heart rate before cooling down. To estimate your maximum heart rate, simply subtract your age from 220.

In addition to HIIT, endurance training at a moderate, steady pace can strengthen your aerobic system. Another option is Sprint Interval Training (SIT), which involves short bursts of intense effort (20–30 seconds) followed by walking recoveries. One study even observed up to a 96% improvement in VO2 max over two years in a recreational athlete, showing the potential for significant gains with consistent training even though genetics influence about 25% of your VO2 max. Keep in mind, sedentary individuals lose VO2 max at twice the rate of active people, so regular cardio exercise (at least three times a week) is crucial.

These strategies will prepare you for selecting the right testing method to track your progress.

Testing methods compared

Tracking your VO2 max improvements requires the right testing approach. Laboratory testing is the most accurate, as it directly measures oxygen consumption. However, wearable devices offer a more practical option for everyday fitness tracking.

For instance, Garmin devices provide fairly reliable VO2 max estimates, with an average error margin of about 5%. On the other hand, the Apple Watch often underestimates VO2 max, influenced by factors like exercise intensity and wrist positioning.

Chest straps can make a big difference, reducing measurement errors to around 2% compared to the larger discrepancies commonly seen with wrist-worn sensors. To get the most accurate readings, perform your workouts outdoors with a strong GPS connection, ensuring consistent tracking of your pace and performance.

Ultimately, whether you prioritise the precision of lab testing or the convenience of wearables, your choice should align with your fitness goals and how closely you want to monitor your progress.

Conclusion

VO2 max serves as a powerful indicator of long-term health and fitness. A higher VO2 max is strongly linked to a lower risk of cardiovascular disease and a longer lifespan, making it a key measure of overall wellness and vitality.

While VO2 max naturally declines with age, this trend can be slowed—or even reversed—with consistent effort. Research spanning 45 years revealed that increasing VO2 max levels could reduce the risk of death by 21%, even when other risk factors are taken into account.

To improve your VO2 max, focus on aerobic exercise, incorporate high-intensity interval training (HIIT), and aim for at least 120 minutes of cardiovascular activity each week. Whether you choose precise lab testing (which typically costs $75–$250) or use wearable devices for ongoing tracking, the key is to take consistent, deliberate steps.

VO2 max is much more than just a number—it’s a snapshot of your cardiovascular health and your ability to take on everyday activities with ease. By integrating VO2 max data with metabolic insights, you can take your health strategy to the next level. For example, Vively combines VO2 max tracking with continuous glucose monitoring, providing a clearer picture of how your exercise, diet, and sleep habits influence your overall metabolic health. This holistic approach empowers you to make informed decisions and fine-tune your fitness journey.

Improving your VO2 max is one of the most impactful steps you can take for your long-term health. Start today, stay consistent, and watch as your cardiovascular fitness—and your quality of life—gradually improves. With the right strategy, the benefits outlined here can become a reality for you.