VO₂ Max: What It Is, Why It Matters, and How Reps Can Help You Improve It

When it comes to measuring fitness, few metrics are as meaningful as VO₂ max. Short for maximal oxygen uptake, VO₂ max represents the maximum amount of oxygen your body can use during intense exercise. It’s a powerful indicator of both aerobic performance and long-term health — and one we take seriously at Reps Fitness & Nutrition.

What Does VO₂ Max Actually Measure?

VO₂ max is measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). It reflects how efficiently your heart, lungs, and muscles work together to deliver and use oxygen during movement. A higher VO₂ max means your body can perform at higher intensities for longer durations — and recover faster between efforts.

But it’s not just about performance. Research shows VO₂ max is one of the strongest predictors of longevity and overall health. Individuals with higher aerobic capacity are less likely to develop cardiovascular disease, experience cognitive decline, or suffer from chronic fatigue. It’s a true marker of how well your body is built to handle both stress and life.

How Do You Improve VO₂ Max?

VO₂ max is highly trainable. The best approach? A combination of smart cardiovascular programming and strength training.

At Reps, we use:

• Interval training to increase heart rate variability and oxygen efficiency

• Zone 2 conditioning to build endurance and fat-burning capacity

• Progressive overload in resistance training to support muscle efficiency and energy output

• Recovery strategies like mobility, sleep tracking, and fueling to help your body adapt and grow stronger

We don’t chase numbers just for bragging rights — we use them to guide and individualize our programming, so you improve steadily and sustainably.

The Role of Strength Training

You might think VO₂ max is only improved through cardio — but strength training plays a critical role. Here’s how:

• It improves muscular efficiency, allowing you to perform the same work with less effort.

• It enhances anaerobic threshold, helping you sustain higher intensities before fatigue sets in.

• It strengthens the heart and vascular system, especially when combined with compound lifts or circuit-style training.

At Reps, our programs combine intelligent strength training with aerobic conditioning — ensuring you’re not only getting stronger, but also building an engine that supports stamina, performance, and health for life.

How Reps Can Help

Whether you’re a beginner or a seasoned athlete, we design training plans that match your level, goals, and lifestyle. We encourage you track metrics like VO₂ max (through field tests available locally), adjust your training methods, and build a balanced plan that includes:

• Small group training for personalized progress

• One-on-one coaching for accountability and customization

• Nutrition support to fuel your aerobic performance

• Progress tracking to keep you motivated and informed

Ready to improve your VO₂ max and build a body that performs — and lasts? Let’s get to work.