What your maximum oxygen uptake says about your health
VO₂max (maximum oxygen uptake) is a measure of your cardiovascular fitness, i.e., your body's ability to take in, transport, and utilize oxygen in the muscles. It is considered the most important endurance indicator in sports and also a strong predictor of longevity, cardiovascular health, and metabolic performance .
For men, VO₂max is particularly interesting because it's linked not only to physical endurance but also to testosterone levels, insulin sensitivity, fat burning, and mental stress resistance . Knowing your VO₂max allows for more targeted training, more effective recovery, and early intervention to counteract conditions like high blood pressure, diabetes, or metabolic syndrome.
What exactly is VO₂max?
VO₂max stands for "Volume of Oxygen Maximum", which is the maximum amount of oxygen (in milliliters) that your body can use per minute and per kilogram of body weight .
Formula (simplified):
ml O₂ / min / kg body weight
Example: A VO₂max value of 45 ml/kg/min means that 45 milliliters of oxygen per kilogram of body mass can be effectively used per minute.
The higher your VO₂max value, the more efficient your cardiovascular system is and the more efficiently your metabolism works under stress.
Why is VO₂max such a good indicator of health?
A high VO₂max value is associated with:
- Lower risk of cardiovascular disease
- Longer life expectancy
- Improved stress resistance and sleep quality
- Higher testosterone and DHEA levels
- Increased insulin sensitivity & fat burning
- Improved regenerative capacity
Studies show that men with a low VO₂max (< 32 ml/kg/min) have a significantly increased risk of cardiovascular disease, regardless of BMI or blood pressure. A low VO₂max value is often the first measurable indication of decreasing exercise capacity and developing metabolic imbalance .
How can you measure your VO₂max?
There are various methods:
1. Laboratory diagnostics (gold standard)
- Spiroergometry on the treadmill or bicycle ergometer
- Oxygen uptake and CO₂ release are measured precisely.
- Procedures performed by sports medicine specialists, cardiologists, and performance centers
2. Submaximal tests
- e.g. B. Cooper test , Rockport test , step test
- Provide approximate values based on heart rate and running performance
3. Wearables & Smartwatches
- Many modern watches (e.g., Garmin, Polar, Apple Watch) provide VO₂max estimates.
- Helpful for monitoring progress, but not always accurate
- The better your training data, the more reliable the value.
Average values for men
| Old | Weak | Average | Good | Excellent |
|---|---|---|---|---|
| 20–29 | < 35 | 36–42 | 43–52 | > 52 |
| 30–39 | < 33 | 34–40 | 41–50 | > 50 |
| 40–49 | < 31 | 32–38 | 39–48 | > 48 |
| 50+ | < 28 | 29–36 | 37–46 | > 46 |
Depending on fitness level, body weight, training status and genetics, variations are possible.
How can you improve your VO₂max?
- High-intensity interval training (HIIT): short, intense bursts of exertion with recovery → most efficient VO₂max booster
- LISS (Low Intensity Steady State): slow, long endurance training improves basic endurance
- Combine strength training and cardio → metabolic efficiency increases
- Regularity : at least 2-3 times per week, progressively increasing.
- Optimize weight : Excess weight lowers relative VO₂max value
- Pay attention to sleep, stress management & nutrition
A well-trained cardiovascular system also has a positive effect on testosterone levels, regeneration and libido , see also [Testosterone], [Regeneration], [Stress].
Connection to hormones & metabolism
Men with high VO₂max often exhibit:
- Lower SHBG → more free testosterone
- Improved insulin sensitivity → lower risk of diabetes
- Lower cortisol levels → better recovery capacity
- Lower triglycerides & better HDL/LDL ratio
- Overall less visceral fat , better body composition
💡 The VO₂max value can be an indirect marker for metabolic flexibility and hormonal balance and can be seen as a useful addition to blood values such as testosterone, SHBG, LDL/HDL, triglycerides or TSH.
Conclusion
VO₂max is more than just a performance metric; it's a window into your cardiometabolic health. The higher your maximum oxygen uptake, the better your heart, lungs, blood vessels, and muscles can work together. A low VO₂max is often a silent warning sign of cardiovascular risks, but also of hormonal problems, mental fatigue, and a reduced quality of life.
If you want to remain high-performing, hormonally balanced and resilient in the long term, it is worthwhile to regularly measure your VO₂max and train in a targeted manner.
