VO₂max over 100? Impressive… but do you actually need it?

You see it everywhere these days. On Strava, in podcasts, or in interviews with elite athletes: VO₂max scores of 70, 80… and sometimes even over 100 ml/kg/min. It sounds impressive. And it is. But it can also make you wonder: should I be aiming for that too? Am I doing something wrong if my score is nowhere near those numbers?

Let’s clear that up straight away: no. Extreme VO₂max values are rare. They belong to a small group of elite athletes who have trained at the highest level for years and often have exceptional genetics to match.

What is VO₂max and why does everyone talk about it?

VO₂max is the maximum amount of oxygen your body can take in and use during exercise. Put simply, it’s the size of your engine.

The higher your capacity, the more energy your body can produce during intense efforts. That’s why VO₂max is often seen as the ultimate measure of fitness. But that’s only part of the story. Having a bigger engine doesn’t automatically make you a better athlete. What really matters is how efficiently you use it.

What is a “good” VO₂max?

This is one of the most frequently asked questions. And understandably so. The truth is that there isn’t a magic number that applies to everyone.

For most recreational athletes, a VO₂max between 30 and 50 ml/kg/min is perfectly normal. Above that? You’re already in great shape. Below that? There’s still room to improve. But here’s what matters most: within that range, you can already achieve a lot. Running a strong 10K, completing a gran fondo or crossing the finish line of your first half marathon has far less to do with having an exceptionally high VO₂max than you might think.

Why those high numbers online can be misleading

The problem isn’t that these extreme VO₂max values exist. The problem is that they often appear without any context. As a result, they start to look like the standard when they’re actually the exception. And that’s where the focus shifts in the wrong direction. You end up comparing your own progress to a number that may have little or no relevance to your goals or ability level. Most strong athletes build impressive performances without ever getting close to those extreme values.

Can you improve your VO₂max?

Absolutely. In fact, that’s probably the good news you’ve been waiting for. VO₂max is trainable, and especially in the early stages of your training journey, improvements can come surprisingly quickly. Your body becomes more efficient at taking in and using oxygen, and you’ll often notice the difference in your training sessions.

These improvements come from targeted training stimuli. Think of higher-intensity intervals that push you slightly outside your comfort zone, balanced with easier efforts and regular endurance training.

That said, it’s important to remember that progress doesn’t continue indefinitely. At some point, improvements start to level off. Not because you’re doing anything wrong, but because you’re getting closer to your personal ceiling. And that’s completely normal.

How quickly will you see results?

That mainly depends on your starting point. If you’re relatively new to training, you may notice changes within a matter of weeks. Your breathing feels easier, your pace becomes more sustainable and your recovery improves. If you’re already well trained, progress tends to be more subtle. Fewer significant jumps and more small gains that gradually add up over time.

How is VO₂max measured?

The most accurate way to measure VO₂max is through an effort test, where your oxygen uptake is analysed while wearing a mask during an incremental exercise test.

Most athletes today rely on estimates from their sports watch. These calculations use data such as heart rate and performance metrics. While useful, they don’t provide a complete picture. Think of them as a tool to track trends and progress rather than an exact measurement.

Is VO₂max the most important metric?

In short: no. It’s a valuable indicator, but it doesn’t give the full picture of your fitness. Factors such as movement efficiency, training consistency, recovery and your physiological thresholds can have just as much impact on performance.

In other words, you can continue getting fitter and performing better even when your VO₂max stops making significant gains. In fact, that’s often exactly what happens.

Conclusion

You don’t need a VO₂max of 80, 90 or 100 to be a strong athlete. You don’t need to compare yourself to elite performers to make meaningful progress. What really matters is that you keep building. That you feel yourself getting stronger. That your training becomes more consistent and better aligned with what your body needs.

Curious about your VO₂max?

With a running or cycling effort test, you’ll gain valuable insight into your current fitness level and discover how to improve it in a targeted and effective way.

Book your effort test here