The Trajectory of Life Recorded by Your Breath: VO₂max, Sincerity Beyond Numbers
Hi, I'm Alex.
To everyone who faced their limits while running breathlessly today, you've done a truly wonderful job.
We often find ourselves swinging between joy and despair over a single VO₂max figure on our running app screens. Sometimes we feel proud, but other times, we blame ourselves, wondering if our efforts were insufficient when we see a stagnant number. However, there is a philosophy I always keep in mind while building apps: the reason we look at data is not to lash ourselves, but to understand ourselves better and become a 'better version of ourselves' so we can offer warmth to those around us.
Today, I want to share a guide to help you look at your efforts with a warm perspective, rather than confining them to just a number.
1. The Natural Curve of Our Bodies
VO₂max is a very natural indicator that changes according to the passage of time and innate physical conditions. Please check your current standing gently through the standard rating tables below.
Male Standard Ratings (ml/kg/min)
| Age | Superior (95%) | Excellent (80%) | Good (60%) | Fair (40%) | Poor (0-40%) |
|---|---|---|---|---|---|
| 20-29 | 55.4 | 51.1 | 45.4 | 41.7 | <41.7 |
| 30-39 | 54.0 | 48.3 | 44 | 40.5 | <40.5 |
| 40-49 | 52.5 | 46.4 | 42.4 | 38.5 | <38.5 |
| 50-59 | 48.9 | 43.4 | 39.2 | 35.6 | <35.6 |
| 60+ | 45.7 | 39.5 | 35.5 | 32.3 | <32.3 |
Female Standard Ratings (ml/kg/min)
| Age | Superior (95%) | Excellent (80%) | Good (60%) | Fair (40%) | Poor (0-40%) |
|---|---|---|---|---|---|
| 20-29 | 49.6 | 43.9 | 39.5 | 36.1 | <36.1 |
| 30-39 | 47.4 | 42.4 | 37.8 | 34.4 | <34.4 |
| 40-49 | 45.3 | 39.7 | 36.3 | 33.0 | <33.0 |
| 50-59 | 41.1 | 36.7 | 33 | 30.1 | <30.1 |
| 60+ | 37.8 | 33.0 | 30 | 27.5 | <27.5 |
2. Knowing Why the Numbers Change Brings Peace of Mind
The slight decrease in figures over time is a process of 'maturation,' not just aging.
- Truth 1: The decrease in VO₂max by about 10% per decade after the age of 25 is a natural change in cardiac output (Q). If a runner in their 50s maintains a score of 45, it is the result of immense effort equivalent to a 55 in their 20s.
- Truth 2: The difference according to gender (10-15%) is due to biological characteristics such as body fat percentage and hemoglobin concentration. What matters more than the numerical value itself is how much more deeply you breathed today than yesterday.
3. 'Your Own Value' is More Important Than the Numbers in the Chart
Rather than getting trapped in "what percentile am I in," think about how to use this data as a tool to love yourself.
- Maintain Your Own Pace: Instead of feeling deprived by comparing yourself to others, aim to stay within a healthy category for your age group. Consistency is the best talent.
- Focus on Running Economy: If VO₂max is the size of the engine, efficiency is the fuel economy. Even if the numbers are a bit low, the person who runs efficiently will ultimately go further and longer.
- Light Body, Light Mind: VO₂max is the oxygen intake per body weight. Rather than struggling to force an increase in lung capacity, try to make your body lighter with a healthy diet. A weight loss of just 3kg will make your heart beat much more vigorously.
Numbers are just a guide; they do not determine your path. Only when I am healthy and at peace can I truly offer warmth to those around me. Listen to the story your heart rate tells you today and run happily.
