VO2 max is the maximum amount of oxygen that you can utilise during intense, or maximal exercise. V02 max is measured as milliliters of oxygen used in one minute per kilogram of body weight (ml/kg/min). V02 max is important in assessing your capacity to perform sustained exercise and is one of the best indicators of cardiovascular fitness and aerobic endurance.
V02 max can be improved through high intensity interval training or running at a pace that elicits your VO2 Max (around 3K pace) at least once a week.
VO2 max is best measured in a sports performance lab through a strict protocol involving all-out effort on a treadmill or bicycle. However, this online calculator can help you assess your V02 max using a simple 12 minute run test.