Este artículo resume la información más importante sobre: VO2 máx explicado: Qué es y cómo mejorarlo.
What Is VO2 Max?
VO2 max (maximal oxygen uptake) is the maximum rate at which your body can consume oxygen during sustained intense exercise. It is expressed in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min). It is the gold standard measure of cardiovascular fitness and aerobic capacity.
VO2 max determines how fast you can run, how long you can sustain hard effort, and — critically — how well your cardiovascular system functions overall. Higher VO2 max is one of the strongest independent predictors of longevity and metabolic health.
VO2 Max Reference Values
| Category | Men (ml/kg/min) | Women (ml/kg/min) |
|---|---|---|
| Elite athlete | 60–85+ | 55–75+ |
| Excellent | 52–60 | 45–55 |
| Good | 44–52 | 38–45 |
| Average | 36–44 | 30–38 |
| Below average | 28–36 | 24–30 |
| Poor | <28 | <24 |
Why VO2 Max Predicts Longevity
A landmark study of 122,000 people found that low cardiorespiratory fitness (low VO2 max) was associated with a higher mortality risk than smoking, diabetes, or hypertension. Moving from "below average" to "above average" VO2 max was associated with a 46% reduction in all-cause mortality. VO2 max declines ~10% per decade after age 30 in sedentary individuals — regular training attenuates this decline dramatically.
How to Improve VO2 Max
VO2 max responds most to high-intensity aerobic work. The most effective training methods:
| Method | Protocol | Effect on VO2 max |
|---|---|---|
| Zone 2 (low intensity, long duration) | 60–70% max HR, 45–90 min, 3–4×/week | Moderate (+5–10%) |
| Threshold intervals | 80–85% max HR, 20–30 min continuous, 2×/week | Strong (+10–15%) |
| VO2 max intervals | 90–95% max HR, 3–5 min on / 3 min off, 4–6 reps, 2×/week | Very strong (+15–25%) |
| Sprint intervals (HIIT) | 95–100% max HR, 30 sec on / 3 min off, 6–10 reps | Strong (+10–20%) |
VO2 Max and Weight Loss
Improving VO2 max directly impacts fat loss potential: a higher aerobic capacity means you can sustain higher exercise intensities for longer, burning more total calories per session. Additionally, people with higher VO2 max have better insulin sensitivity and metabolic flexibility — the ability to efficiently switch between fat and carbohydrate as fuel sources.