VO2max란? 러너를 위한 완벽 가이드

Your aerobic capacity explained—why it matters and how to improve it | Updated:

Quick Answer

VO2max (maximal oxygen uptake) is the maximum amount of oxygen your body can utilize during intense exercise, measured in ml/kg/min. It represents the ceiling of your aerobic capacity and directly predicts running performance.

Key Facts:

  • Elite marathoners: 70-85 ml/kg/min (men), 60-75 ml/kg/min (women)
  • Recreational runners: 45-55 ml/kg/min (men), 35-45 ml/kg/min (women)
  • Improved through high-intensity interval training (Zone 5)
  • Genetics determine 50% of VO2max; training improves 10-20%
  • Measured via lab test or estimated from field tests (12-min max, 5K race)

VO2max란?

VO2max (maximal oxygen uptake) is the maximum amount of oxygen your body can utilize during intense exercise. It's measured in milliliters of oxygen consumed per kilogram of body weight per minute (ml/kg/min) and represents the ceiling of your aerobic engine.

When you run, your muscles need oxygen to produce energy. VO2max tells you how efficiently your cardiovascular system—heart, lungs, blood vessels, and muscles—can deliver and use oxygen. The higher your VO2max, the more oxygen your body can process, and the faster you can run before hitting your aerobic limit.

VO2max Quick Facts:

  • Elite male marathoners: 70-85 ml/kg/min
  • Elite female marathoners: 60-75 ml/kg/min
  • Recreational male runners: 45-55 ml/kg/min
  • Recreational female runners: 35-45 ml/kg/min
  • Average sedentary adults: 25-35 ml/kg/min

Why VO2max Matters for Runners

VO2max is one of the most important running performance metrics because it directly correlates with your ability to sustain fast paces. Here's why it matters:

1. Predicts Race Performance

Your VO2max sets the upper limit of your aerobic capacity. Runners with higher VO2max values can maintain faster paces for longer periods. Research shows a strong correlation between VO2max and race times across all distances from 5K to marathon.

2. Training Zone Foundation

VO2max determines your training zones and intensity levels. Your Zone 5 (VO2max intervals) is typically 95-100% of your max heart rate, and training at this intensity is the most effective way to improve your aerobic capacity.

3. Aerobic Ceiling

While your lactate threshold determines the pace you can hold for extended periods, VO2max represents your absolute aerobic ceiling. Even elite runners rarely race at 100% VO2max—marathoners typically race at 80-85% of VO2max.

4. Benchmarking Tool

VO2max provides an objective measure of fitness that you can track over time. Unlike race times, which depend on course difficulty and weather, VO2max offers a standardized metric for comparing fitness across different training phases.

How to Measure VO2max

There are several methods to measure or estimate your VO2max, ranging from lab tests to field tests to smartwatch estimates.

Laboratory VO2max Test (Gold Standard)

The most accurate method involves running on a treadmill while wearing a mask that measures oxygen consumption and carbon dioxide production. The test involves progressively increasing speed or incline until you reach exhaustion, typically lasting 8-12 minutes.

Pros: Highly accurate (±3-5%)
Cons: Expensive ($150-300), requires specialized equipment and trained personnel

Field Tests

Several running tests can estimate VO2max with reasonable accuracy:

  • Cooper Test: Run as far as possible in 12 minutes. Distance in meters × 0.0225 - 11.3 = VO2max
  • 5K Time Trial: Your 5K pace correlates strongly with VO2max. Most running calculators can estimate VO2max from recent race times.
  • Incremental Track Test: Progressive speeds every 2-3 minutes until exhaustion

Smartwatch Estimates

Modern GPS watches from Garmin, Polar, Coros, and Apple provide VO2max estimates based on heart rate data during runs. Run Analytics also calculates VO2max estimates from your running data while keeping everything private on your device.

Accuracy: Smartwatch estimates are typically within ±10-15% of lab values. They're most accurate when you have:

  • Consistent heart rate data from a chest strap or accurate optical sensor
  • Several weeks of training data
  • Regular hard efforts that push your heart rate high

Average VO2max by Age and Gender

VO2max naturally declines with age, typically 5-10% per decade after age 30. Here are average values:

Age Range Men (ml/kg/min) Women (ml/kg/min) Fitness Level
20-29 < 35 < 27 Poor
20-29 35-43 27-35 Fair
20-29 44-52 36-43 Good
20-29 53-62 44-51 Excellent
20-29 > 62 > 51 Superior
40-49 < 31 < 24 Poor
40-49 31-39 24-31 Fair
40-49 40-47 32-39 Good
40-49 48-56 40-47 Excellent
40-49 > 56 > 47 Superior

Important: Elite endurance athletes often have VO2max values of 70-85 ml/kg/min regardless of age, demonstrating that training can largely offset age-related decline.

How to Improve VO2max

VO2max is highly trainable. With consistent training, most runners can improve their VO2max by 15-25% over 6-12 months. Here are the most effective methods:

1. VO2max Intervals (Most Effective)

Training at 95-100% of max heart rate for 3-5 minutes with equal or slightly shorter recovery periods is the gold standard for improving VO2max. These workouts should feel hard but sustainable for multiple repetitions.

Example workout:

  • 5 × 1000m at 5K pace with 2-3 min recovery
  • 4 × 4 min hard (Zone 5) with 3 min easy
  • 6 × 800m at 3K-5K pace with 2 min recovery

2. Threshold Training

Running at lactate threshold (Zone 4) for 20-40 minutes improves the efficiency of oxygen delivery and utilization. While not as specific as VO2max intervals, threshold runs build the aerobic foundation that supports higher intensity work.

3. Long Runs

Easy long runs in Zone 2 increase capillary density, mitochondrial capacity, and cardiac output—all components of VO2max. Aim for one long run per week at 60-70% of max heart rate.

4. Consistent Training

VO2max responds best to consistent training over months and years. Proper periodization that includes base building, specific preparation, and recovery cycles allows for continuous improvement without overtraining.

5. Optimize Training Load

Monitor your Training Stress Score (TSS) and CTL/ATL/TSB to ensure you're training hard enough to stimulate adaptation but not so hard that you can't recover. Run Analytics tracks these metrics automatically while keeping your data private.

VO2max vs Lactate Threshold: Which Matters More?

Both metrics are critical, but they serve different purposes:

Metric What It Measures Most Important For Trainability
VO2max Maximum oxygen uptake 5K-10K races, max aerobic capacity Moderate (15-25% improvement)
Lactate Threshold Sustainable pace before lactate accumulation Half marathon, marathon, sustained efforts High (25-40% improvement)

The Key Insight: For shorter races (5K-10K), VO2max is more predictive of performance. For longer races (half marathon and marathon), lactate threshold becomes more important because you can't sustain VO2max pace for extended periods.

Elite marathoners typically have VO2max values of 70-80 ml/kg/min, but what separates them is their ability to run at 85-90% of VO2max for 2+ hours. This is determined by lactate threshold, running economy, and mental toughness.

Tracking VO2max with Run Analytics

Run Analytics estimates your VO2max from your running data and tracks changes over time, helping you understand whether your training is improving your aerobic capacity. Unlike cloud-based platforms, all calculations happen on your device, ensuring your running data stays private.

Key features:

VO2max FAQ

러너에게 좋은 VO2max는 얼마인가요?

For recreational runners, 45-55 ml/kg/min (men) and 35-45 ml/kg/min (women) is considered good. Competitive runners typically have values of 55-70 ml/kg/min, while elite marathoners often exceed 70 ml/kg/min. However, what's "good" depends on your goals—any improvement from your baseline represents progress.

Can you improve VO2max after age 40?

Yes! While VO2max naturally declines 5-10% per decade after age 30, training can offset or even reverse this decline. Studies show that masters athletes who train consistently can maintain or improve VO2max well into their 60s and 70s. The key is consistent training with appropriate intensity.

How long does it take to improve VO2max?

Most runners see noticeable improvements in 6-12 weeks of consistent training that includes VO2max intervals. Beginners often see faster initial gains (10-15% in 8-12 weeks), while advanced runners experience slower, smaller improvements (3-5% per training cycle). Continued improvement requires progressive overload and proper periodization.

Is VO2max genetic?

Genetics accounts for approximately 50% of your baseline VO2max, but training accounts for the other 50%. While elite athletes often have genetic advantages, recreational runners can achieve substantial improvements through consistent training regardless of their genetic starting point.

What's more important: VO2max or running economy?

Both matter, but running economy often distinguishes good runners from great ones. Two runners with identical VO2max values can have significantly different race performances if one has superior running economy. For marathon performance, economy is typically more predictive than VO2max.

How accurate are smartwatch VO2max estimates?

Smartwatch estimates are typically within ±10-15% of lab-tested values when using consistent heart rate data. They're most accurate for tracking relative changes over time rather than absolute values. For highly accurate measurements, a laboratory test with metabolic cart is still the gold standard.

Does weight affect VO2max?

Yes. VO2max is expressed relative to body weight (ml/kg/min), so losing excess body fat typically improves your VO2max even without changes in absolute oxygen consumption. This is why many runners see performance improvements when they lose weight, especially for uphill running.

How often should I do VO2max workouts?

Most runners benefit from one VO2max-specific workout per week during build phases. These workouts are highly demanding, requiring 48-72 hours recovery. During base building or taper periods, reduce or eliminate VO2max intervals to allow adaptation and recovery.

What's the difference between VO2max and max heart rate?

Max heart rate is the highest number of beats per minute your heart can achieve during maximal exercise. VO2max is the maximum oxygen your body can use. They're related—you typically reach VO2max at 95-100% of max heart rate—but they measure different physiological capacities.

Can altitude training improve VO2max?

Altitude training can improve VO2max by stimulating red blood cell production and increasing oxygen-carrying capacity. However, the benefits are most pronounced when training at moderate altitude (2,000-2,500m) and returning to sea level. "Live high, train low" protocols are most effective for VO2max improvement.

Scientific References

VO2max research and training protocols are based on extensive peer-reviewed literature in exercise physiology:

Key Research Papers