If you’ve been tuned in to the wellness podcast circuit, you’ve likely heard about VO2 max.

It’s become one of those metrics that gets thrown around in fitness and longevity conversations, often without much clarity on how to actually improve it.

Put simply, VO2 max is the maximum rate at which your body can use oxygen during exercise. It reflects how efficiently your heart, lungs and muscles work together as intensity increases, making it one of the clearest markers of aerobic fitness.

So, what actually counts as a ‘good’ VO2 max – and how does yours stack up?

The following numbers can be taken as a general rule of thumb to work towards from the American College of Sports Medicine:

You can test your VO2 max using a lactate threshold test. This is typically completed in a laboratory or local performance testing centre. Some fitness trackers also estimate your VO2 max. You can estimate your VO2 max calculation by doing a bleep test (or shuttle run test). You can do so by using an app, or following our guide here.

According to Dr Fraser Thurlow, a performance coach and exercise physiologist, the following sessions build VO₂ max in under 30 mins.

‘They’re structured around the precise manipulation of intensity, duration, and recovery to maximise stimulus,’ he says in an Instagram Reel. He recommends using the following effective protocols:

• Longer intervals to accumulate time near VO₂ max
• Short intervals to keep VO₂ elevated with manageable fatigue
• Sprint-based work to create massive metabolic demand and drive adaptation differently
• Tempo and threshold for sustained cardiac demand

‘The best training strategy is to use a range of intensities and durations to maximise adaptations. That’s how you build a robust, well rounded aerobic system,’ says Dr Thurlow.

1/
30-min Tempo

RPE: Moderate
Heart Rate: Around 75%-85% max
Purpose: Builds aerobic base and fractional utilisation.

2/
6 x 30-sec sprints / 2-min rest

RPE: Hard
Speed: >90% mas (maximal aerobic speed)
Purpose: Maximal efforts that create rapid oxygen demand and high metabolic stress.

3/
3 sets: 6 x 10-sec sprints / 30 secs rest

RPE: Hard
Speed: 100%
Purpose: Engages type 2 fibres and enhances peripheral adaptations.

4/
3 x 8-min threshold / 2 mins rest

RPE: Hard
Heart Rate: Around 85-90%
Purpose: Sustained aerobic load that improves lactate clearance and utilisation.

5/
3 sets: 8 x 30 secs / 30 secs active recovery

RPE: Very hard
Speed: 105%-110% mas
Purpose: Alternating work keeps VO2 elevated across reps. Accumulating time near VO2 max with controlled fatigue.

6/
3 sets: 8 x 40 secs / 20 secs rest

RPE: Very hard
Speed: 105%-110% mas
Purpose: Short recoveries accelerate VO2 kinetics and increase metabolic stress, pushing more time at a higher oxygen uptake.

7/
10 x 2 mins / 1-min rest

RPE: Very hard
Heart Rate: > 90% max
Speed: 100-105% mas
Purpose: A classic VO2 max session, balancing intensity and density to maximise time above 90% of VO2 max.

8/
4 x 5 mins / 2 mins rest

RPE: Very hard
Heart Rate: >90% max
Speed: 85-90% mas
Purpose: Long intervals that sustain high VO2 max for extended periods.

9/
6 x 3 mins / 1.5 mins rest

RPE: Very hard
Heart Rate: > 90% max
Speed: 90-95% mas
Purpose: Long intervals with tighter recoveries to increase density and total time at high VO2.

10/
5 x 4 mins / 2 mins rest

RPE: Very hard
Heart Rate: >90% max
Speed: 90-95% mas
Purpose: Slightly higher volume and density than the original Norwegian 4×4 protocol. A highly effective VO2 max stimulus.

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.