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What is my VO2 max and how do I improve it?

What is VO2 max?

Your VO2 max is the maximum amount of oxygen that your body can take in and use when performing high intensity exercises and sports.  You know when you have reached your VO2 max when for example you are running at a high tempo and you can no longer catch your breath. Your body then begins to fatigue.

For hockey players the best sign of reaching your VO2 max would be the burning legs and the stupid passes. If your body isn´t able to take in enough oxygen, the blood will not circulate through the body properly, leaving the athlete physically and mentally drained.

Here is a great way to test your VO2 max to see what your maximum oxygen intake is without paying for professional testing.

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Cooper Test:

Find a 400 m track and bring a stop watch. You need to run as many laps as physically possible in 12 min.

Your VO2 max results will be roughly:

- 4 to 5 laps, VO2 max is around 30

- 5 to 7 laps, VO2 max is around 45

- 7 to 8.5 laps, VO2 max is arount 64

- 9 laps, VO2 max is around 70

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The VO2 max will vary from person to person, depending on age, health and fitness level. A highly trained athlete can have a VO2 max of around 70.

When we are talking about VO2 max and saying numbers like 70, this simply means the ml of oxygen per bodyweight kg per min of training.

How to improve your VO2 max?

The best way to improve your VO2 max is by constantly pushing and challenging yourself with your cardio workouts. All training should be done with about 75 to 90 % of your maximum heart rate.

Some great training exercises are:

- Cooper Test

- Spinning

- Mountain Biking (up a mountain)

- Stationary bike (1 min all out, full tension and then 30 sec easy tension, quick tempo)

for 60 to 90 min.

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