VO2max in football (soccer)
Ninety minutes of repeated sprints. VO2max in football: elite values, distances covered and match intensity, and how aerobic fitness supports repeated sprints and late-game work rate.
VO2max by level
Data table
| Level | Men | Women |
|---|---|---|
| Untrained adults | 35–45 | 30–38 |
| Recreational players | 45–52 | 38–45 |
| Semi-pro | 52–60 | 45–52 |
| Elite outfield | 55–68 | 48–57 |
What the sport demands
Our rating, 1–5Typical intensity
% of HRmax, match average
Source: Stølen et al., 2005
Why VO2max matters in football (soccer)
Aerobic fitness lets players recover between sprints and keep their work rate in the last 15 minutes.
Interval training raised VO2max, distance covered and involvement with the ball in a classic study of junior players (Helgerud et al., 2001).
Sessions that raise it
4 × 4 with the ball
Dribbling track at 90–95% HRmax, 3 min active rest.
Small-sided games
3v3–5v5, 4 × 4 min.
Repeated sprints
6–10 × 30 m, short recoveries.
General information, not medical advice. Get medical advice before hard intervals if you have a heart condition or symptoms such as chest pain.
Estimate your own number with the VO2max calculator and compare it with the norms for your age.
Sources
- Stølen T, et al. Physiology of soccer: an update. Sports Med, 2005.
- Helgerud J, et al. Aerobic endurance training improves soccer performance. Med Sci Sports Exerc, 2001.
Ranges are typical lab values reported in the literature, rounded; individual athletes vary. Demand ratings are our editorial judgement.