VO2 Max Testing

Track your fitness progress and boost your longevity.

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What is VO2 Max?

VO2 max refers to your maximal oxygen consumption and represents how much oxygen you can effectively use while exercising.
Track your fitness level
Your VO2 max is a key metric for assessing aerobic endurance and cardiovascular health. Whether you’re training for a competition or simply trying to improve your fitness, your initial oxygen consumption threshold can be used as a benchmark to evaluate how much (or little) your training regimen is moving the needle on your physical health.
Optimize your healthspan
Physical fitness is one of the most significant contributors to longevity, and regular exercise can help prevent chronic illness like diabetes and heart disease. 

And VO2 max rates allow us to measure our fitness in relation to longevity as these rates are increasingly used as accurate indicators for all-cause mortality. Recent studies indicate that improving your VO2 max rate directly correlates to reducing your risk of all-cause mortality.1

If your benchmark VO2 max rate is poor, increasing your maximal oxygen consumption up to even the 50% mark can reduce your mortality risk by up to 50%.  

Build endurance. Optimize performance. Enhance longevity.

What to expect from your VO2 Max Test

Before Your Test

- Sign our VO2 Max safety waiver here and send to concierge@hudson.health (or bring a copy to your appointment).
- Complete a 4-hour fast before your test.
- Avoid strenuous activity for 24 hours leading up to your test.
- Abstain from smoking for at least 4 hours before your test.
-Try to avoid new excercises the day before.

During Your Test

You’ll wear a heart rate monitor and a special mask to measure your heart rate, oxygen intake, and CO2 output over the course of a 10-20 minute incremental run on the treadmill.

After Your Test

Our team will review your results with you and answer questions about ways to improve your VO2 Max rate over time.

Benefits of improving your VO2 Max.

Higher VO2 Max rates allow you to train at higher levels and optimize your athletic performance.

A higher VO2 max rate can extend your lifespan.

Standard VO2 Max Rates

Threshold Norms for Men
Age Very
Poor Fair Good Excellent Superior
13-19 Under 35.0 35.0-38.3 38.4-45.1 45.2-50.9 51.0-55.9 Over 55.9
20-29 Under 33.0 33.0-36.4 36.5-42.4 42.5-46.4 46.5-52.4 Over 52.4
30-39 Under 31.5 31.5-35.4 36.5-42.4 41.0-44.9 45.0-49.4 Over 49.4
40-49 Under 30.2 30.2-33.5 33.6-38.9 39.0-43.7 43.8-48.0 Over 48.0
50-59 Under 26.1 26.1-30.9 31.0-35.7 35.8-40.9 41.0-45.3 Over 45.3
60+ Under 20.5 20.5-26.0 26.1-32.2 32.3-36.4 36.5-44.2 Over 44.2
Threshold Norms for Women
Age Very Poor Poor Fair Good Excellent Superior
13-19 Under 25.0 25.0-30.9 31.0-34.9 35.0-38.9 39.0-41.9 Over 41.9
20-29 Under 23.6 23.6-28.9 29.0-32.9 33.0-36.9 37.0-41.0 Over 41.0
30-39 Under 22.8 22.8-26.9 27.0-31.4 31.5-35.6 35.7-40.0 Over 40.0
40-49 Under 21.0 21.0-24.4 24.5-28.9 29.0-32.8 32.9-36.9 Over 36.9
50-59 Under 20.2 20.2-22.7 22.8-26.9 27.0-31.4 31.5-35.7 Over 35.7
60+ Under 17.5 17.5-20.1 20.2-24.4 24.5-30.2 30.3-31.4 Over 31.4


Pro Tip:

Want to improve your maximal oxygen rate? Studies indicate that high-intensity interval training is significantly more effective than steady cardio.2

Common FAQs

Recommended testing frequency is dependent on your training goals. With that said, research indicates that
oxygen consumption rate improvements from training can occur within 10 weeks. 1

An optimal range for men between the ages of 30-39 falls between 41 and 44.9.  Similarly, a target range for women between the ages of 30-30 falls between 31.5 and 35.6

Your results typically take 24 hours to process. So, following your test you will schedule a follow-up call to walk through your results. 

We currently only offer testing on a treadmill.

Testing is a self-pay only treatment.

-Complete a 4-hour fast before your test.

-Abstain from strenuous activity for 24 hours leading up to your test.

-Avoid smoking for at least 4 hours before your test.

-Save new exercises for after your test.

  1. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2707428
  2. Helgerud J, Høydal K, Wang E, Karlsen T, Berg P, Bjerkaas M, Simonsen T, Helgesen C, Hjorth N, Bach R, Hoff J. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc. 2007 Apr;39(4):665-71. doi: 10.1249/mss.0b013e3180304570. PMID: 17414804.