🏃‍♂️ VO₂ Max for Beginners: What It Is & Why It Matters

What Is VO₂ Max?

At Coached FITT, we’re all about helping you build a stronger, healthier body — and one key piece of the puzzle is understanding how your body uses oxygen during exercise. That’s where VO₂ max comes in. Whether you’re training for a race or just trying to feel less winded going up stairs, this simple number can give you powerful insights into your fitness and health.

In this beginner-friendly guide, we’ll break down what VO₂ max is, why it matters, and how to improve it — no science degree required.

Why Should You Care About VO₂ Max?

Even if you're not an athlete, a higher VO₂ max has big benefits:

✅ Better heart and lung health
✅ More energy for daily activities (like climbing stairs)
✅ Stronger immune system
✅ Less stress
✅ Can help you live longer!

How Is VO₂ Max Measured?

You can measure VO₂ max in a lab or with fitness tests. Some are intense, but others are beginner-friendly!

Common VO₂ max tests:

• Rockport 1-mile walk test (great for beginners)

• 1.5-mile run or walk/run test

• Multistage bleep test (shuttle run)

• Bruce treadmill test (usually in a lab)

💡 Ask a fitness coach or doctor about a submaximal test — it's easier and still gives good info.

VO₂ Max & METS

You might hear “METS” mentioned too. It’s another way to talk about energy use.

👉 To convert VO₂ max to METS, just divide it by 3.5.
(Example: VO₂ max of 35 ÷ 3.5 = 10 METS)

What’s a “Good” VO₂ Max?

VO₂ max depends on your age, sex, and fitness level. You can’t change your age or sex — but you can improve your fitness!

Here’s a simple VO₂ max chart by age group for average healthy adults:

👨 For Men (mL/kg/min)

Age = Good Range

20–29 = 45–65

30–39 = 44–60

40–49 = 42–55

50–59 = 39–50

60–69 = 35–45

70+ = 30–40

👩 For Women (mL/kg/min)

Age = Good Range

20–29 = 39–50

30–39 = 38–47

40–49 = 36–45

50–59 = 33–41

60–69 = 30–38

70+ = 28–36

💡 VO₂ max usually drops as you age, but regular cardio can help slow that down!

How to Boost Your VO₂ Max

You can improve your VO₂ max by doing activities like:

• Brisk walking

• Jogging or running

• Cycling

• Swimming

• HIIT workouts (high-intensity intervals)

Start small and increase over time — even 15–30 minutes a few times a week makes a difference!

Key Takeaways

✅ VO₂ max tells you how well your body uses oxygen — it’s a great way to track fitness
✅ It improves with regular exercise, especially cardio
✅ Higher VO₂ max = better health, energy, and quality of life
✅ Not just for athletes — anyone can benefit from knowing and improving their VO₂ max

Conclusion:

Tracking your VO₂ max isn’t just for elite athletes — it’s for anyone who wants to stay on top of their health and performance. Whether you’re just getting started with cardio or looking to level up your endurance, improving your VO₂ max is a smart move. At Coached FITT, we use data like this to personalise your training and help you reach your goals faster — and healthier.