VO2 Max And Why It Matters
Feb 22, 2025
By Wendy Shafranski
You've likely heard the phrase "VO2 max" thrown around.
However, you might be scratching your head, questioning what it means.
So, what exactly is VO2 max?
It is a value that measures the maximum amount of oxygen your body can use during activity.
The ability of the body to utilize oxygen to generate energy is measured by VO2 max.
The better your body is at taking in and utilizing oxygen, the more energy it produces and the better it performs.
Which indicates you can maintain higher speeds or intensities for longer periods.
VO2 max is determined by factors such as:
Lung capacity;
The efficiency of your heart’s pumps;
The ability of your vascular system to supply oxygenated blood to your muscles.
But why does it matter for your health?
Higher VO2 max means better endurance, faster recovery, and improved performance.
But beyond the training routine, it’s also a key marker of cardiovascular health.
Studies show that a strong VO2 max is linked to a lower risk of heart disease, diabetes, and other chronic conditions. (1)
Furthermore, VO2 max can be used to predict longevity:
Research shows that individuals with a higher VO2 max live longer than those with lower values (2).
Try to remember that next time you think about skipping aerobics!
V02 max for athletes
Any athlete can use VO2 max to direct their training.
Be it crossfitters, runners, swimmers, or rowers.
If it’s intense, your VO2 max matters.
It represents how much oxygen your body needs during exercise at maximum exertion.
This means it can be used to evaluate of your central (blood, heart, and lungs) and peripheral (skeletal muscles) variables.
In other words, it is the amount of oxygen your heart may pump and the amount of oxygen your skeletal muscles may use.
The fractional utilization of VO2 max, denoted as %VO2 max, is the portion of your VO2 max that can be maintained during an exercise event.
For instance, novice and professional athletes with nearly the same VO2 max can run a 10K with drastically different %VO2 max values and, consequently, performances.
Keeping track of your VO2 max values will let you know how effectively you perform.
What is a normal VO2 max?
The typical inactive male has a VO2 max of between 35 and 40 mL/kg/min, while females have a VO2 max of between 27 and 30 mL/kg/min.
On the other hand, elite male runners can achieve a VO2 max of 85 mL/kg/min, whereas elite female runners can achieve 77 mL/kg/min.
How to increase your VO2 max?
Numerous supplements claim to help increase VO2 max levels.
When looking for a supplement, selecting one that’s scientifically supported is critical.
And, ideally, also Informed-Sport Certified.
Beetroot powder is one of the greatest supplements for raising VO2 max levels.
Beetroot is rich in nitrates, which have been demonstrated to boost VO2 max levels by up to 13% (3).
In third-party testing of Flow Pro, by Cerus Performance, some athletes saw a whopping 20% increase in VO2 max.
And that’s because Flow utilizes not only beetroot, but also ashwagandha, rhodiola, arjuna, and cayenne.
It’s a stim-free, 100% herbal product carefully formulated to boost VO2 max.
Without any annoying side effects, such as stomach aches and itches.
(And my personal favorite aspect of it is that it’s powder-free)
So if you are looking for the healthiest and most efficient way to boost your VO2 max
Click here to check Flow Pro for yourself.
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