VO2 Max Training Protocol

- VO2 max is the maximum amount of oxygen your body can utilize during intense exercise and is considered a primary indicator of cardiovascular fitness and endurance capacity. It is measured in milliliters of oxygen consumed in one minute per kilogram of body weight (ml/kg/min). - The concept was introduced in 1922 by British physiologist Archibald Hill, who won a Nobel Prize for his work on muscle energy metabolism. Early tests required athletes to run while breathing into large bags to collect and measure expired air. - A higher VO2 max is strongly linked to a longer lifespan. Research has shown that a 10% increase in VO2 max may lead to a 15% decrease in all-cause mortality risk. - VO2 max typically peaks around age 30 and declines by approximately 10% per decade afterward. However, individuals who remain active can cut that rate of decline in half. - On average, men have 15-30% higher VO2 max values than women, largely due to differences in body composition and hemoglobin levels. This gap narrows to about 10% among elite endurance athletes. - For comparison, elite male distance runners and cyclists can achieve VO2 max values over 90 mL/(kg·min), whereas a good score for a man in his 30s is between 49-56 mL/(kg·min).