VO2 max refers to the maximum amount of oxygen that the body can use during intense effort. For runners, it serves as a point of reference for assessing the size of the “aerobic chain”, i.e. the ability to deliver oxygen from the lungs to the muscles when pace becomes demanding. The text also states that this figure doesn’t tell the whole story of running.
The measurement is generally expressed in millilitres of oxygen per kilogram of body weight per minute, with the unit mL/kg/min. The text also provides a numerical example: if VO2 max is 50, that corresponds to around 50 millilitres of oxygen per kilogram and per minute during a hard effort. But this figure doesn’t automatically mean better competition performance.
The text offers “runner-friendly” benchmarks for interpreting a VO2 max score, presented as a range by general level: below 30 for poor aerobic fitness, 30–40 for a beginner-to-intermediate level, 40–50 for solid recreational fitness, 50–60 for a strong recreational runner bracket, and up to 70+ for an elite endurance territory. The author stresses that this is an approximate guide.
The article highlights that “what’s good” depends on several factors, including age, sex, training history, body weight, and the testing method. It warns against direct comparisons between runners with different profiles, and even suggests ranges separated by age and by sex. Example cited: a VO2 max of 42 may be perceived differently depending on whether it applies to a trained 25-year-old or a 60-year-old female runner.
On how to obtain an estimate, the text says it’s possible to measure VO2 max in a lab, or estimate it via field tests and watches. The lab is presented as the “gold standard” because it directly measures oxygen use thanks to a mask during a treadmill or bike test, with progressive difficulty up to approach of the limit. The alternative highlighted is a 12-minute Cooper test.
