When most people talk about endurance running, VO2 max usually steals the spotlight. It’s the number everyone brags about: the amount of oxygen your body can use during intense exercise.
Do you know what is the VO2 max of some of the world class runners? Below are approximate results as found on the internet.
- Eliud Kipchoge – 90
- Kilian Jornet – 89.5-92
- Steve Prefontaine(late) – 84.4
- Matt Carpenter – 92
And the author of this article – 46! I had gone upto 50 in last one year but slid down to 46.
What is VO2 Max?
VO2 max (maximal oxygen consumption or uptake) is the maximum rate at which the body can consume oxygen during intense or maximal exercise. It reflects the aerobic fitness level, showing how efficiently the heart, lungs, and muscles use oxygen to produce energy for physical activity.
The term breaks down as:
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for volume (amount),
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for oxygen,
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Max for maximum.
VO2 max is usually measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min) and is considered a gold standard for evaluating cardiovascular and respiratory fitness.
Higher VO2 max means:
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Greater endurance capacity,
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More effective oxygen delivery and utilization by muscles,
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Better athletic performance and cardiovascular health.
| Category | VO₂ Max (ml/kg/min) |
|---|---|
| Superior | 52.5 and up |
| Excellent | 46.4 to 52.5 |
| Good | 42.4 to 46.4 |
| Fair | 38.5 to 42.4 |
| Poor | 38.5 and below |
In summary, VO2 max quantifies the body’s aerobic capacity and is a key indicator of overall fitness and endurance ability.
How to measure VO2 Max?
VO2 max is best measured in a lab using a mask and specialized equipment while performing intense exercise, but it can also be estimated with simple field tests or a fitness tracker.
Direct Measurement (Lab Test)
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Exercise on a treadmill or stationary bike with a mask that measures oxygen inhaled and exhaled.
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Intensity ramps up until exhaustion while heart rate and gas exchange are monitored.
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Calculated as milliliters of oxygen consumed per kilogram of body weight per minute (ml/kg/min).
Field & Home Estimations
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Cooper Test: Run as far as possible in 12 minutes—distance predicts VO2 max.
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1-mile Walk/Run Test: Time your walk/run, check your heart rate, and use an online calculator.
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Step Tests : Step at a fixed pace and measure heart rate.
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Fitness Trackers: Some smartwatches (Garmin, Polar, etc.) estimate VO2 max using heart rate and pace data automatically.
Lab testing delivers the most accurate VO2 max measurement, while field tests and wearables provide useful estimates for tracking fitness over time.
Something to think about : Two runners can have the same VO2 max, but one might fly through the finish line while the other fades. The difference is called running economy.
Running Economy vs. VO2 Max
It’s not about how much oxygen your body can take in and use—it’s how efficiently you use that oxygen.
Smooth running stride and minimizing energy waste are crucial.
The runner who moves better and more efficiently almost always beats the runner with only raw capacity.
VO2 max gives you the ceiling, but running economy determines how close to that ceiling you can get.
If you want to run faster for longer, train both your engine and your efficiency.
Read : How to Improve Your Running Form and Technique: Tips, Drills, and Science-Backed Strategies
Two Types of Workouts for Running Faster & Longer
If you want to run faster for longer, focus on two things:
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VO2 Max
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Running Economy
Usually, there are five different types of running workouts:
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Easy runs
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Long runs
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Sprint work or hill sprints
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Threshold work
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VO2 max intervals
But here is the hack to get the most out of only two key workouts and that is:
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One to improve your VO2 max
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One to improve your running economy.
Why Polarized Training Works
Polarized training means doing most of your workouts very easy or very hard—and almost none at a moderate (race-like) effort.
A meta-analysis from 2024 found that polarized training is superior to other training methods.
Split your training like this: over 80% of your runs should be easy (conversational pace), and just a few sessions each week should be very hard—avoiding most “medium” effort sessions.
Research shows this method builds endurance with less fatigue and makes you go faster during hard sessions.
Threshold work and moderate pace efforts have a place (especially for elite runners doing high volume, like the Norwegian method), but for most, polarized training outperforms other approaches.
The Most Effective Workout for VO2 Max
If you’re going to go hard 1–2 times per week, what’s best?
Research shows just running more (higher volume) will increase VO2 max, but high-intensity interval training (HIIT) is a much more effective tool.
Studies showed six high-intensity interval sessions, over 2–3 weeks, boosted VO2 max by an average of 5.5%.
Researchers compared:
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Long slow distance (easy runs @ 60% effort)
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Threshold runs (20–25 minutes @ 80%)
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15/15 second intervals
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4×4 minute intervals at 87–90% VO2 max with 3 minutes jog recovery
All training except long slow distance improved VO2 max, but 4×4 minute intervals improved VO2 max the most (by 7.2%).
Do one session per week of 4×4 minute intervals for the biggest impact over time.
However, don’t repeat it endlessly: rotate with other VO2 max workouts to keep things effective.
Improving Your Running Economy
Now, VO2 max isn’t everything. Running “economy” (how efficiently your body moves) matters just as much.
To boost your running economy, do this three-part system:
1. The Right Warm-Up
A proper neural warm-up (not just random stretching) trains your motor skills, making you a more efficient and powerful runner. Do 5–10 minutes of easy running, then:
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A-skips
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B-skips
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High knees
These take just 5 minutes but add up to hours of skill training every year.
Read : Ultimate Guide to Warm-Up for Runners: Unlock Performance and Prevent Injury
2. Easy Runs as Foundation
Most weekly mileage should be easy, conversational pace. Easy runs build the aerobic base, support recovery, and help you metabolize fats.
Read : 6 Running Hacks to Become a Better Runner: Develop Consistency, Speed & Prevent Injury
3. Strides After Easy Runs
Finish easy runs with 4–6 strides of about 20 seconds (hard but controlled effort). Focus on tall posture, good running form, and smoothness. Walk or jog 1 minute between each. End with 5 minutes easy jogging to cool down.
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How to Structure Your Training
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Do 1–2 sessions weekly focused on VO2 max (like 4×4 minute intervals).
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Make the rest easy runs, mixing in short warm-up drills and post-run strides.
If you’re not improving, your limiter might not be your workouts, but something else—find it and address it for real breakthroughs.
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Improving running performance hinges on two key fitness components: VO2 max (your body’s oxygen capacity) and running economy (how efficiently you use that oxygen).
While VO2 max sets your physiological ceiling, running economy determines your ability to approach that ceiling during a race.
Let me know in the comments below if this kind of polarized training helped. Happy running!
