VO2 Max Test

Pinpoint your fitness level, endurance potential, and cardiovascular degeneration

The VO2 Max test, or maximal oxygen uptake test, is a measure of the maximum amount of oxygen that an individual can utilize during intense exercise. This test provides valuable information about cardiovascular fitness and aerobic endurance. Learn your VO2max score to exercise smarter, avoid overtraining, and detect any early signs of a disease — and say goodbye to arbitrary cardio estimates.

Uncover long term health risks.

Identify your target heart rate to optimize fat burn.

V02max is a more reliable health and longevity indicator than factors like tobacco use, blood pressure, and cholesterol.

Lower VO2 Max scores can mean lower energy levels and higher risk of certain diseases.

Our system is used by the NFL and by top research hospitals like the Mayo clinic.

What is VO2?

VO2 Max is the maximum rate of oxygen consumption measured during incremental exercise.

The name VO2 max is derived from three abbreviations:

  • "V" stands for volume

  • "O₂" stands for oxygen

  • "max" for maximum. The maximum rate of oxygen consumption is also referred to aerobic capacity.

Train at your VO2 Max to improve your body’s power grid.

Proper training at your VO2 Max strengthens your heart, improves blood flow and metabolism, and makes your muscles more efficient.

How is a V02 Max Test performed?

  1. You will wear a heart rate strap and face mask.

  2. The mask is connected to our medical-grade metabolic cart (used by the Mayo Clinic).

  3. You will start by walking on the treadmill to warm-up. We will gradually increase your intensity over a period of 5 to 15 minutes. You will end the test when you deem necessary or when we see your V02Max has been reached. There are 3 levels to choose from based on your ability.

  4. You receive a consultation to review your results and answer any questions

    Learn more in our “How to prepare” section.

What is a ‘good’ VO2 Max?

A good VO2 max depends on several factors, including: age group, sex, activity level, and elevation (such as in the mountains or at sea level). Your genetics, nutrition, and athletic training also play a role in your VO2 Max calculation.

Below are the average classifications of very poor, poor, fair, good, excellent and superior VO2 Max levels for men and women. These values are relative and expressed as ml/kg/min which takes body weight into consideration.

What’s the best way to increase your VO2 Max?

Once you learn what your VO2 Max is, you might be wondering: how can I increase my VO2 max? Here’s some strategies to help:

  • Train at any intensity above ~60% of your VO2max. Research shows that doing so is likely improve maximal oxygen uptake in healthy adults

  • High-intensity interval training (HIIT) around ~80–92.5% of your VO2max. This intensity may be the ideal exercise intensity range for eliciting improvements in VO2max as both training volume, and exercise intensity are low compared to moderate and supramaximal intensity training, respectively.

    • HIIT forces someone’s heart to work at a maximum effort for short intervals, alternating with periods of recovery. Because you’re working your heart rate at intense levels, HIIT will naturally increase their VO2 max.

    • For example, someone may perform 30-seconds of kettle bell swings then bike at a reduced-low-moderate intensity for 2 minutes and repeat this circuit for 5-6 times.

These are just a few strategies for improving your VO2 Max.