VO2 Max: The New Number Everyone in Fitness Should Know
For decades, lifters bragged about their bench press and runners bragged about their mile times. But now, the conversation in top fitness circles is shifting to a different number, one that can tell you how well you’ll perform in a HYROX race, how quickly you’ll recover, and even how long you might live.
That number is VO₂ Max, and if you don’t know yours, you should.
What Is VO₂ Max, and Why Does It Matter?
VO₂ Max is short for “maximal oxygen uptake.” It’s the maximum amount of oxygen your body can use during intense exercise. Think of it as your engine size: the bigger it is, the more work you can do before you gas out.
Why it’s a big deal:
Performance: A higher VO₂ Max means better endurance and faster recovery.
Longevity: Studies show it’s one of the strongest predictors of lifespan.
Everyday life: From climbing stairs without panting to crushing the last run in a HYROX race, VO₂ Max makes it all easier.
How to Find Your VO₂ Max
The gold standard is a lab test with a mask hooked to a metabolic cart. But you don’t need lab gear to get started:
Smart watches (Garmin, Apple, Coros) estimate VO₂ Max from your heart rate and pace.
12-minute run test: Cover as much distance as possible in 12 minutes and plug your result into an online calculator. Here is a good one: https://exrx.net/Calculators/MinuteRun
Beep test: Still used by the military and police for a quick field estimate.
Don’t obsess over perfect accuracy. What matters most is getting a baseline you can improve from.
Zone 2: The Sweet Spot for Boosting VO₂ Max
If VO₂ Max is your engine, Zone 2 training is the tune-up. Zone 2 means working at a pace where you can still speak in complete sentences, but you’re breathing deeper.
Why not just do all-out sprints? Because:
Zone 2 builds the aerobic base your body needs to handle high-intensity work.
Without a strong base, you burn out faster in races like HYROX.
Finding your Zone 2 heart rate: A quick method is 180 – your age, then adjust slightly for fitness level.
HYROX Connection: Why VO₂ Max Wins Races
In HYROX, the strength stations test your power, but it’s the running that shreds your time. If your VO₂ Max is low, your pace will drop off hard in the later rounds.
Two athletes with equal strength can have different race outcomes:
The one with a higher VO₂ Max keeps a steady run pace and recovers faster in the stations.
The other fades—and watches the leaderboard slip away.
4-Week VO₂ Max Builder Plan
You don’t need to overhaul your life to make gains. Try this:
2×/week Zone 2: 45–60 min on a rower, bike, or run.
1×/week Threshold intervals: 4×4 min at 90–95% max HR, with 3 min easy recovery between.
2–3×/week Strength: Focus on compound lifts to keep your power up.
Optional: HYROX-style circuits (sled push/pull, burpee broad jumps, wall balls) for sport-specific work.
The Takeaway: Train It, Track It, Brag About It
Your VO₂ Max won’t improve by accident—it responds to deliberate, consistent training.
Get your baseline this week (watch, run test, or lab).
Train it for 8 weeks.
Retest and compare.
You can’t fake VO₂ Max. You earn it. And once you start tracking it, you’ll wonder why it wasn’t part of your training all along. See you in the gym!
