Glossary: VO2max

What VO2max is

VO2max is the maximum rate at which the body can take in, deliver, and use oxygen during maximal exercise. Expressed in mL per kg per min (relative) or L per min (absolute). Higher = more aerobic ceiling.

Typical values:

• Sedentary adult: 25 to 40 mL / kg / min.
• Recreational endurance athlete: 45 to 55.
• Competitive age-group triathlete: 55 to 70.
• Elite endurance athlete: 70 to 85+.

How the Hub captures it

The Hub records VO2max as a MetricHistory entry. Sources:

• Lab metabolic test via the VO2Master FIT upload. This is the most reliable.
• Manual entry from a lab elsewhere.
• Calculator estimate from CP and weight (less accurate; used as a fallback).

The race readiness check includes VO2max as one of the physiology metrics it audits.

What VO2max predicts

• Aerobic ceiling: the highest sustainable intensity for very long durations.
• Fitness benchmark that changes slowly. Most adult endurance athletes can improve VO2max by 10 to 25 percent over years of training, with diminishing returns.

What VO2max does NOT predict

• Race performance directly. Two athletes with the same VO2max can race very differently. Economy, durability, fueling, and pacing matter as much.
• Threshold or CP. VO2max sets a ceiling; threshold is the fraction of that ceiling you can sustain.

How to improve it

VO2max responds to VO2-intensity work: 3 to 8 minute intervals at 105 to 120 percent of FTP / CP, with similar rest. 1 to 2 such sessions per week through a 6 to 8 week block produces measurable gains for most athletes.

See also: Metabolic Test assessment, Race readiness checklist, Glossary: zones.