My VO2 Max after 14 weeks of training?
7
200Ṁ187
Oct 31
57.2 mL/kg/min
expected
2%
Below 50
2%
50 - 52.4
10%
52.5 - 54.9
31%
55 - 57.4
48%
57.5 - 59.9
3%
60 - 62.4
3%
62.5 - 65

Some stats on me:

  • My VO2 max measured at 52,6 mL/kg/min on the 23rd of June 2025.

  • I will be training for about 14 weeks, my next test is planned for the 5th of October. This followup test decides the outcome of this market.

  • I am doing 2 hours of zone 2 training, and one 4x4 interval training session per week, all done on an elliptical machine

  • I have been following this protocol for the past 4 weeks without exception, starting from the 30th of June.

  • I weighed about 93kg at the time of the test, now down to around 90kg, but I dont expect further weight loss.

  • My Whoop has estimated a rise in VO2 max from 52 to 54 over the past four weeks.

  • I am 23 and have been going to the gym for 5+ years, but I have not really done any targeted cardio vascular training for long periods of time. According to Whoop statistics, in the year prior to my test, I averaged some sort of logged cardiovascular activity about once every two weeks.

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Another week done as planned, have only missed one 4x4 workout so far (last week).

Whoop now estimates 55!

Whoop still says 54

On track with the training program, 6/6 weeks with two Zone 2 hours and a 4×4 workout.

Weekly update, still on 54 according to Whoop

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