VO2max in running
The purest test of the engine. VO2max in distance running: typical values from recreational to elite, why threshold and economy decide races, and the sessions that raise it.
VO2max by level
Data table
| Level | Men | Women |
|---|---|---|
| Untrained adults | 35–45 | 30–38 |
| Recreational runners | 45–55 | 40–48 |
| Club / competitive | 55–65 | 48–58 |
| Elite distance | 70–85 | 60–75 |
What the sport demands
Our rating, 1–5Typical intensity
% of VO2max at marathon pace
Source: Costill et al., 1973
Why VO2max matters in running
In races from 5 km to the marathon, VO2max sets the ceiling; the share of it you can hold (threshold) and your running economy decide where you finish under that ceiling.
Among runners with similar VO2max, economy and threshold separate the best — which is why strength work and threshold sessions belong next to intervals.
Sessions that raise it
Norwegian 4×4
4 × 4 min at 90–95% HRmax, 3 min jog. Once a week.
Threshold
3 × 10 min at about one-hour race effort, 2 min easy.
Long easy run
60–90 min conversational. Builds the aerobic base.
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
- Costill DL, et al. Fractional utilization of the aerobic capacity during distance running. Med Sci Sports, 1973.
- Bassett DR, Howley ET. Limiting factors for maximum oxygen uptake and determinants of endurance performance. Med Sci Sports Exerc, 2000.
- Støren Ø, et al. Maximal strength training improves running economy in distance runners. Med Sci Sports Exerc, 2008.
Ranges are typical lab values reported in the literature, rounded; individual athletes vary. Demand ratings are our editorial judgement.