VO₂ MAX: THE NUMBER THAT DEFINES YOUR AEROBIC CEILING

VO₂ Max is the maximum amount of oxygen your body can consume and use during intense exercise. It is measured in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min).

It is the gold standard of cardiovascular fitness. And most people have no idea what theirs is.

WHAT THE NUMBERS MEAN

Below 35 ml/kg/min — Below average fitness 35–45 ml/kg/min — Recreational athlete range 45–55 ml/kg/min — Trained athlete range 55–65 ml/kg/min — High performance Above 65 ml/kg/min — Elite endurance

Elite cyclists have tested above 90. Elite cross-country skiers above 95. But you do not need to be an endurance athlete to care about VO₂ Max. A higher aerobic ceiling means faster recovery between rounds, better energy system efficiency, and the ability to sustain high-intensity output for longer.

For boxing — this is not optional. It is the engine.

WHY VO₂ MAX MATTERS IN BOXING

A boxing match is not aerobic. But recovery between explosive efforts is. The faster your aerobic system can clear lactate and restore phosphocreatine between combinations, the more high-intensity output you can sustain across 10, 12, or 15 rounds.

Low VO₂ Max = early fatigue = poor decision-making = lost rounds.

This is why we measure it at every REAX checkpoint. Not to chase a number. To understand your engine capacity and build it systematically.

HOW TO IMPROVE VO₂ MAX

The most effective method is Zone 2 training — sustained aerobic work at 60–70% of maximum heart rate for 45–90 minutes, three to four times per week. This builds mitochondrial density and improves your heart's stroke volume over time.

Supplementing with high-intensity intervals — 4 x 4 minute blocks at near-maximum effort — has been shown to produce rapid short-term gains in VO₂ Max.

At REAX, aerobic development is periodised. The specific method depends on your baseline, your level, and where you are in the training cycle.

THE CEILING IS NOT FIXED

VO₂ Max responds to training. Gains of 10–20% are achievable in 8–16 weeks with the right protocol. This is why we test it at every checkpoint — to measure whether the intervention is working, and adjust if it is not.

The body does not lie. The data does not lie.