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Estimation of VO2 max
Your maximum oxygen consumption in mL/kg/min: indicator of cardio-respiratory potential and endurance capacity.
What is VO2 max?
The VO2 max is the maximum amount of oxygen your body can consume per minute during maximum intensity exercise. It is expressed in mL of O2 per kg of weight per minute (mL/kg/min). This is the reference indicator of cardio-respiratory potential.
VO2 max depends on several factors:
- Heart capacity (maximum cardiac output)
- Lung capacity (gas exchange)
- Blood transport (hemoglobin, muscle capillarization)
- Cellular use (mitochondria, oxidative enzymes)
VO2 max or VMA?
Do not confuse:
- VO2 max = oxygen consumption in mL/kg/min. Potential indicator. Useful for comparing athletes, following a season.
- VMA = speed in km/h. Training tool. Used to calibrate sessions (split into % VMA).
The two are linked: VO2 max (mL/kg/min) ≈ VMA (km/h) × 3.5 (Léger-Mercier formula).
Estimation methods
Cooper Test (12 min)
Run the maximum possible distance in 12 min. Formula Cooper (1968):
VO2 max = (distance − 504.9) / 44.73 (in m)
Example: 2,800 m → VO2 max = 51.4 mL/kg/min.
1500 m timed
Shorter than the Cooper, but requires good pace management. The estimate goes through the VMA then Léger-Mercier.
From the VMA
If you already have your reliable VMA (5 min test), this is the simplest estimate: VO2 max = VMA × 3.5.
Scale by age and sex (Cooper Institute)
Men
| Age | Poor | Average | Good | Excellent |
|---|---|---|---|---|
| 20-29 | < 37 | 37-43 | 44-49 | > 55 |
| 30-39 | < 35 | 35-41 | 42-46 | > 53 |
| 40-49 | < 32 | 32-38 | 39-43 | > 50 |
| 50-59 | < 29 | 29-35 | 36-40 | > 47 |
| 60+ | < 26 | 26-32 | 33-37 | > 44 |
Women
| Age | Poor | Average | Good | Excellent |
|---|---|---|---|---|
| 20-29 | < 31 | 31-35 | 36-40 | > 47 |
| 30-39 | < 29 | 29-33 | 34-38 | > 45 |
| 40-49 | < 27 | 27-31 | 32-36 | > 42 |
| 50-59 | < 24 | 24-28 | 29-33 | > 39 |
| 60+ | < 22 | 22-26 | 27-31 | > 36 |
Famous VO2 max benchmarks
- Greg LeMond (Tour de France cyclist): 92.5
- Lance Armstrong: 84
- Kilian Jornet (ultra-trail): 92
- Eliud Kipchoge (marathon, RM): 88
- Elite athletes endurance: 70-85
- Serious amateur athlete: 50-65
- Sedentary 30-40 years: 30-40
How to progress in VO2 max
VO2 max is relatively genetic (50-70% of the value depends on your heritage), but training allows you to gain 10-20% compared to your sedentary level. The levers:
- Basic endurance volume: 80% of your time in zone 1-2.
- Short intervals at VMA (30-30, 4-5 min): directly stimulates VO2 max.
- Regularity: 6+ months of structured training for significant gains.
Limitations of estimates
Indirect estimation (Cooper, VMA) has a margin of error of ±5-8% compared to direct measurement in the laboratory (O2 and CO2 analyzer on a carpet or ergocycle). For meaningful tracking: always use the same method over time, and focus on variations rather than absolute value.
Questions fréquentes
Non. Le VO2 max est un plafond physiologique, mais la performance dépend aussi de votre seuil anaérobie, votre efficacité (économie de course) et votre endurance spécifique. Deux coureurs avec le même VO2 max peuvent avoir 5-10 min d'écart sur marathon.
Yes, about 1% per year after age 30 on average. But this decline is slowed by half among trained athletes. At 60 years old, a regular athlete can maintain a VO2 max identical to a sedentary 30 year old.
Via a proprietary formula based on your HR and your speed during outings. The accuracy is correct (±10%) if you have correctly entered your max HR and your weight, and you run regularly with the watch.
Both are suitable. The VMA is more practical because it is directly linked to training paces. VO2 max allows you to be within the universal scales by age and sex.