The Winter Olympics showcase incredible physical feats, but behind the scenes, a fundamental metric determines success: VO₂ max. This measure, representing the maximum amount of oxygen your body can use during intense exercise, isn’t just crucial for elite athletes—it’s a powerful indicator of overall health and longevity for everyone.
What Is VO₂ Max?
VO₂ max reflects how efficiently your lungs deliver oxygen to your bloodstream and how effectively your blood vessels transport it to muscles during exertion. It’s considered the gold standard for cardiorespiratory fitness by the American College of Sports Medicine. While the average 40-year-old has a VO₂ max around 35 milliliters per kilogram per minute, some Olympic athletes, like ski mountaineers, can reach values in the 80s—and even beyond. Elite cross-country skiers and Tour de France cyclists also boast exceptionally high VO₂ max values, with some reaching over 90. One Norwegian triathlete even recorded a world-record VO₂ max of 101.1.
The debut of ski mountaineering at the 2026 Winter Olympics will test athletes’ VO₂ max in extreme conditions: steep uphill climbs at high altitudes while carrying heavy gear. This brutal test requires not just aerobic capacity but explosive strength as well. Top skimo athletes combine high VO₂ max with powerful upper and lower-body strength relative to their body weight.
Why It Matters for Everyday Health
VO₂ max isn’t just for elite athletes. Research shows a strong link between higher VO₂ max and exceptional longevity. Even small improvements can significantly reduce the risk of premature death. A study of over 122,000 adults found that incremental increases in VO₂ max correlated with longer survival rates.
For those starting from a sedentary lifestyle, improving VO₂ max is relatively easy—a 20% increase can be achieved through basic exercise, making everyday tasks like climbing stairs or walking hills more manageable. However, for moderately fit individuals, maximizing VO₂ max requires targeted training: 75–80% of exercise at moderate intensity, with remaining workouts at higher intensities, including maximum exertion (e.g., hill sprints for runners).
Measuring and Improving Your VO₂ Max
VO₂ max is typically measured in a lab using a mask to analyze gases from the nose and mouth. Scientists often simulate sport-specific movements during testing to ensure accurate results, as athletes won’t fatigue before their cardiovascular system does.
However, tracking VO₂ max isn’t necessary for the average person. A simple way to monitor fitness improvements is to assess performance over time. If your 5K time improves after six months of training, so has your fitness.
Ultimately, VO₂ max is one piece of the puzzle. Strength, balance, and flexibility are equally important for athletic success and overall health. Athletes, and people alike, judge their success by performance, not just by numbers.
Improving VO₂ max can extend your lifespan, reduce health risks, and enhance everyday activities. Whether you’re an Olympian or a casual athlete, investing in cardiorespiratory fitness is a smart move for both performance and well-being.
