VO2 max, or maximal oxygen consumption, is often used as a measure of fitness. The higher your VO2 max, the more fit or well conditioned you are. On average, male athletes have a VO2 max of 3.5 liters per minute and female athletes have a VO2 max of 2.7 liters per minute. VO2 max is the maximum capacity of a person's body to transport and use oxygen during exercise.
Calculating VO2 Max
The Cooper Test, as defined by Dr. Kenneth Cooper, measures the distance run in 12 minutes to approximate VO2 max. The formula used is VO2 max equal to distance in m covered in 12 minutes minus 505 and then divided by 45. In addition to the Cooper Test, several other tests measure VO2 max, and some involve cycling or swimming as opposed to running. Men tend to have VO2 max between 40 and 60 percent higher than women.
Improving VO2 Max
It is possible to improve your VO2 max through training. Increasing training volume and intensity have both been shown to improve VO2 max. Thirty-five to 45 minute workouts improve VO2 max more than short workouts, and doing three or four moderate to hard workouts a week are better for maximizing VO2, according to Howard Wenger and Gordon Bell of the University of Victoria. Sex, skills training, altitude and genetics also play into a person's ability to increase VO2 max as well as how much VO2 max can be increased.
Training
There are different training regimens available to help improve VO2 max, most of which are based around the idea that an increase in both training volume and intensity can improve VO2 max. One example involves running at maximum speed for four minutes, noting the distance covered. As an example, say you run 1,500 m. Next, run the same distance but 15 percent slower, or four minutes and 36 seconds. Rest for 45 seconds and repeat this several times.
Training Tips
Training sessions can vary seasonally. In the winter, it is recommended to train one to two times a week while in the spring and summer training between three and five times a week is suggested. During training, pulse rate should go below 120 beats per minute during rest times, otherwise rest times should be extended. As altitude increases above 1,600 m, maximal oxygen uptake decreases by about eight to 11 percent for every 1,000 m.
