What is VO2 Max and Why Does It Matter?

VO2 Max measures the maximum amount of oxygen your body can use during intense exercise. It reflects how efficiently your heart, lungs, and muscles work together — making it a powerful indicator of your aerobic fitness and cardiovascular health.
VO2 Max is measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).

How Is VO2 Max Measured?
You can find out your VO2 Max by booking a Wellness Check-Up. During this session, after completing your Body Composition and Balance Test, you’ll move on to a cardio assessment. You’ll choose one of the following:
•30 Squats in 45 seconds
•Cross Trainer Test
•Treadmill Cardio Test
These assessments give us valuable data to estimate your VO2 Max and track improvements over time.

Why VO2 Max Matters
A higher VO2 Max means your body can deliver more oxygen to your muscles during exercise — allowing you to train harder, recover faster, and stay energized longer. It’s a strong marker of:
•Improved cardiovascular fitness
•Stronger lung capacity
•Enhanced endurance and energy levels
•Better mental sharpness (thanks to better blood and oxygen flow)

How to Improve Your VO2 Max
Improving your VO2 Max takes consistency and the right training strategy. Here’s how:
Interval Training (HIIT)
Short bursts of high-intensity effort followed by rest.
Consistent Cardio
Aim for 150–300 minutes of cardio per week. This can include:
•Running
•Cycling
•Brisk walking
•Group fitness classes
The key is to challenge your heart regularly and progressively increase intensity or duration.

How VO2 Max benefits Tennis Players
This training will significantly boost your endurance, allowing you to sustain longer rallies and matches with reduced fatigue — especially in the later sets. You’ll be able to maintain high-intensity movements like sprints, volleys, and explosive serves more efficiently. With improved cardiovascular capacity, you’ll recover faster between points and sets. You’ll also notice enhanced speed, agility, sharper footwork, and quicker reaction times — all thanks to improved oxygen delivery to your muscles.
Recommended classes to Improve VO2 Max
Cardio Tennis – Combines tennis-specific movement patterns with dynamic aerobic conditioning. It keeps your heart rate elevated with minimal rest, making it an ideal workout for boosting cardiovascular fitness and on-court endurance.
Spin – Spin classes include interval training: short bursts of high effort followed by brief recovery. This style of training boosts your VO2 Max. Cycling activates big muscle groups (quads, hamstrings, glutes). The demand for oxygen in these muscles during intense effort pushes your aerobic system to improve.
Teambeats – Team Beats classes focus on keeping you in specific heart rate zones which are key for VO2 Max improvement: Zone 3–5 training (moderate to hard) improves aerobic capacity, zone 4–5 (hard to max effort) triggers maximal oxygen utilization. Team Beats uses multiple types of cardio (treadmill, bike, rowing, bodyweight cardio).
You’ll be faster, fitter, and mentally tougher on court — able to compete at a higher level for longer.

Statistics and facts about VO2 Max:
•Reduced risk of heart disease, diabetes, cancer, and stroke.
•Improved fitness and endurance for sports.
•Better overall health, energy levels, and mental health