What Is VO₂ Max and Why It Matters for Your Fitness

This week, I had the chance to do a VO₂ max test at Orangetheory Newmarket-Aurora, and it was an eye-opening experience, both personally and professionally. My test was conducted by VO2Go, and I want to give a special shoutout to Mehran, who was incredibly knowledgeable and encouraging throughout the process.

Pushing through the discomfort of an oxygen mask and the intensity of the test takes some mental grit, and his support made a huge difference. Mehran emphasized something I strongly believe: it's not just about knowing your VO₂ max number—it's about using the information to train smarter and improve your fitness.

While I wasn’t surprised by my results, I’ll be honest, it’s not my peak fitness, and that’s okay. I’ve been de-conditioned lately due to time off training for medical reasons, so I fully expected that I wouldn’t be at my absolute best. But that’s the beauty of these tests: they give you a baseline and a clear path to improvement.

This experience reinforced something I already knew but needed to see in black and white: I need to go easy on my easy days and push harder on my hard days. It’s a principle I coach but sometimes forget to apply to myself.

But let’s back up.What is VO₂ max? Why does it matter? And what can a VO₂ max test actually tell you about your fitness?

What Is VO₂ Max?

VO₂ max is essentially your body’s maximum oxygen uptake: the highest rate at which your body can consume oxygen during intense exercise. It’s often considered a key indicator of aerobic fitness because it shows how efficiently your heart, lungs, and muscles work together to deliver and use oxygen.

The higher your VO₂ max, the more oxygen you can use, which typically translates to better endurance and aerobic performance.

Why VO₂ Max Matters:

• Endurance Potential: A high VO₂ max gives you a greater aerobic base to draw from in training and competition.

• Recovery Efficiency: With better oxygen delivery, your body recovers faster between efforts.

• Fatigue Resistance: You can sustain effort for longer before fatigue sets in.

What a VO₂ Max Test Can Tell You

• VO₂ Max Value: Your aerobic ceiling.

• Training Zones: Helps ensure you’re training at the right intensities (easy days actually easy, hard days actually hard).

• Energy System Data: When you transition from aerobic to anaerobic metabolism.

• Fat vs. Carb Utilization: Helps you understand how your body fuels itself at different intensities.

• Heart Rate Zones: More precise than age-based calculations.

For me, this data was a helpful reminder that I can be more strategic with my own training, especially when it comes to zone 2 sessions (keeping them truly easy to build aerobic capacity) and pushing into higher intensities when appropriate.

Can You Improve Your VO₂ Max?

Absolutely! VO₂ max isn’t a fixed number, you can improve it with structured, progressive training.

How to Improve VO₂ Max:

• Zone 2 Training: Low-intensity, longer sessions to build your aerobic base.

• VO₂ Max Intervals: High-intensity intervals (typically 3-5 minutes near max effort) to push your VO₂ ceiling.

• Strength Training: Improves muscular efficiency and contributes to overall performance.

• Consistent Progression: Gradual overload and variety in training.

• Nutrition: Supporting energy system demands through proper fueling, especially around workouts.

As a sports nutritionist and Hyrox coach, I find that understanding this physiological data helps me create better, more individualized programs for my clients, whether we’re working toward a Hyrox race, a running goal, or simply improving general fitness.

Why is Cool to get a VO₂ Max Test

Getting your VO₂ max tested isn’t just for elite athletes. It’s a valuable tool for anyone who wants to train smarter, understand their body better, and optimize performance.

I had a great experience doing my test with VO2Go at Orangetheory Newmarket-Aurora. Mehran’s guidance and thorough explanation of the results helped me see the bigger picture, it's not just about chasing a number, it's about learning how to use that data to become a stronger, more efficient athlete.

VO₂ Max Isn’t the Whole Story

Athletic performance is multifaceted. Your VO₂ max is just one piece of the puzzle. Other key factors include:

• Strength and Muscular Endurance: Crucial in sports like Hyrox where you’re moving weights, pushing sleds, and performing functional movements.

• Capillary Density: More capillaries in the muscles mean more efficient oxygen and nutrient delivery.

• Movement Mechanics: Running and exercise economy can make a big difference in performance, regardless of VO₂ max.

• Energy System Utilization: Knowing when your body switches from fat oxidation (aerobic) to glycolysis (anaerobic) can help tailor your training and nutrition strategies.

I was particularly interested in the metabolic data from my test, specifically when my body shifted from primarily burning fat to relying more on carbohydrates for fuel. This kind of information is gold when it comes to personalizing training intensity and nutrition timing. So while VO₂ max is a powerful piece of the fitness puzzle, remember, it’s only one piece.

Overall, I had a really positive experience with this test. The process itself challenged me mentally and physically, but the insights I gained were well worth it. I left feeling more confident about how to approach my training moving forward, specifically how to properly balance my easy and hard sessions, and how to make smarter decisions based on my personal energy system data.

Looking pretty cool ;)

Having this information in hand gives me the tools to fine-tune my programming, maximize my efforts, and continue progressing in a way that’s sustainable and tailored to my current fitness level.