How to Increase VO2 Max

Focus on your fitness – improving your VO2 max can support better health and longevity

Spend time around runners, cyclists or other endurance athletes and you’ll likely hear the term “VO2 max.” But it isn’t just for athletes.

VO2 max measures how efficiently your body uses oxygen during exercise. It's a strong indicator of your fitness level, heart health and longevity.

Whether you want to get back into exercise or stay active as you age, improving your VO2 max can help.

“Just as horsepower defines a car’s potential, VO2 max defines a person’s exercise capacity. But unlike a car, you can train to increase your horsepower,” says Sudheer Penupolu, MD, a Geisinger pulmonologist and critical care medicine specialist. “VO2 max is linked to improved heart health, better endurance and mood, and a lower risk of chronic conditions like Type 2 diabetes.”

The good news? You don’t have to be an athlete to see benefits.

What is VO2 max?

VO2 max, short for maximal oxygen uptake, measures the highest rate at which your body can take in and use oxygen during intense exercise. It’s calculated in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min).

“The higher your VO2 max, the better your health and aerobic fitness,” says Dr. Penupolu. “Higher VO2 max means your lungs take in more oxygen, your heart pumps more blood and oxygen with each beat and your muscles use oxygen more efficiently to power your workout.”

There’s no one-size-fits-all number. Your VO2 max depends on factors like genetics, age, sex, activity level and medical conditions. It typically peaks in early adulthood and gradually declines with age. But regular exercise can help slow that decline and even improve your score.

Benefits of increasing VO2 max

Improving your VO2 max does more than boost workout performance. Higher cardiorespiratory fitness is linked to lower risk of heart disease, stroke, Type 2 diabetes and some cancers.

“Improving your VO2 max can lead to healthier blood pressure, better cholesterol and improved insulin sensitivity, which are tied to lower mortality,” says Dr. Penupolu. “Plus, being in better shape can improve your sleep, energy levels and quality of life as we age.”

For athletes and fitness enthusiasts, that can mean better endurance and performance. As VO2 max rises, they can sustain faster speeds and have more reserve for hills and surges.

For the greater population, the benefits of a better VO2 max extend beyond exercise. When combined with a heart-healthy lifestyle, everyday activities — like climbing stairs, carrying groceries or tackling yardwork — are easier because your body uses oxygen more efficiently.

How to increase your VO2 max

Improving your VO2 max takes consistent effort over time.

“A well-rounded plan should include regular aerobic exercise with interval training weaved in, and a few days of strength training a week,” says Dr. Penupolu. “And don’t forget the importance of healthy lifestyle habits to support recovery.”

Build an aerobic base

Regular movement is key for better fitness — the more rigorous, the better. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as:

Brisk walking
A slow jog
Cycling
Using an elliptical
Water aerobics or swimming
Dancing
Household chores like vacuuming
Sports like doubles tennis or basketball

Whether you’re just getting started or are active already, gradually increase your workout time and intensity to improve your VO2 max.

“Most of your weekly exercise should be done at a comfortable, conversational pace,” says Dr. Penupolu. “This is often called Zone 2 or Zone 3 cardio — where you’re breathing harder than normal, but can still carry on a conversation.”

Include high-intensity intervals

Once you’ve built a fitness base, add short bursts of maximum intensity. Interval training pushes your body closer to its limits, improving oxygen use more efficiently than steady exercise alone. These intervals can include a fast walk uphill, cycling hard or quick sprints. You’ll be breathing heavily and it’ll be difficult to talk.

“Research shows high-intensity interval training is significantly more effective at improving VO2 max than steady exercise alone, especially for people who already exercise regularly,” says Dr. Penupolu.

Start with 1 to 2 interval sessions each week, interspersed with your slower, longer-duration aerobic activities. Gradually increase the number of intervals first, then their length and intensity over time.

“Progress gradually and listen to your body’s cues,” says Dr. Penupolu. “You should never feel chest pain, dizziness or shortness of breath.”

Add cross-training and strength work

Doing the same workout every day can eventually lead to plateaus. Mixing up your routine challenges your body to work harder to adapt and helps improve overall fitness. Plus, it can give overworked muscles and joints a break to help prevent injury.

Don’t skip strength training, because muscles are where oxygen gets used. And stronger muscles use oxygen more efficiently — which can mean less stress on your heart and lungs.

Try to include at least 2 strength-training sessions each week that focus on major muscle groups. Using weights, resistance machines or body weight, exercises like squats, lunges, rows, presses and deadlifts build strength.

“Strength training supports higher training loads and can indirectly help increase VO2 max,” says Dr. Penupolu. “Just be sure to focus on good form to reduce injury risk.”

Support your body with healthy habits

Lifestyle choices also play an important role in improving VO2 max and overall fitness health:

Prioritize rest and recovery. Recovery is key to increasing VO2 max. It’s actually in between workouts that your body repairs muscle and builds endurance to get stronger, fitter and more efficient. Aim for 7 to 9 hours of sleep each night and include 1 to 2 rest days each week.
Maintain a healthy weight. Because VO2 max is measured relative to your body weight, losing excess weight can increase it.
Avoid tobacco and limit alcohol. Smoking can impair lung and heart function, while even moderate alcohol use can interfere with recovery and fitness gains.
Stay hydrated. Proper hydration during physical activity improves circulation and oxygen delivery to your muscles. Drink plenty of fluids before and after exercise, and consider electrolytes for longer or hot-weather workouts.

How to calculate VO2 max

The most accurate way to calculate VO2 max is with a graded exercise test in a clinical setting. During the test, you’ll wear a heart rate monitor and mask connected to a metabolic cart, while exercising on a treadmill or stationary bike. The equipment measures how efficiently your body uses oxygen, and the highest level your body can sustain during maximal effort is considered your VO2 max.

This is especially helpful if you’re managing a heart or lung condition, returning to vigorous exercise or have chest pain, dizziness or unusual shortness of breath during exercise. But most people don’t need to know their exact VO2 max to improve health and fitness.

“Many fitness trackers and smartwatches can estimate VO2 max using heart rate, walking or running pace and activity data,” says Dr. Penupolu. “While they’re not as precise as laboratory testing, they can still be useful for tracking trends over time.”

You can also try tests like the Cooper 12-minute run or a 1.5-mile run, which estimate VO2 max based on how far or how fast you can run. Covering more distance or finishing faster suggests a higher VO2 max.

When to talk to your doctor

Talk to your doctor before starting a new exercise routine— especially if you have a heart, lung or other preexisting condition or haven’t been active recently.

Whether your goal is to improve everyday energy levels or finish a race, you don’t have to train like a competitive athlete to see results. You just need a plan to progress gradually and stay consistent.

And if you’re already active, adding intervals, strength training or different forms of cardio can continually challenge your body to improve your fitness.

“With consistent training and smart recovery, many people see measurable improvements in their fitness and VO2 max over time,” says Dr. Penupolu. “And at the same time, they’re lowering their risk of chronic disease, while improving energy levels, mobility and quality of life.”