How beetroot improves VO2 max is a common question among endurance athletes.
The answer is more nuanced than "beetroot raises VO2 max." The research suggests beetroot may improve oxygen economy — how efficiently your body uses the oxygen it consumes — rather than directly increasing VO₂ max itself.
This article looks at what the studies actually show.
How Beetroot Improves VO₂ Max: The Short Answer
Beetroot may influence VO₂ max indirectly, through several mechanisms:
- Reduced oxygen cost of submaximal exercise
- Improved blood flow and oxygen delivery
- Better mitochondrial efficiency over time
- Lower heart rate at the same workload
Direct increases in VO2 max are less clear. The stronger evidence is for oxygen economy.
5 Research Findings on Beetroot and Oxygen
1. Reduced Oxygen Cost of Exercise
Bailey et al. (2009) found that dietary nitrate reduced the oxygen cost of submaximal exercise. Participants used less oxygen at the same workload.
This is the most consistent finding. It means the body becomes more efficient — not that VO₂ max increases, but that less oxygen is needed for the same output.
Source: Bailey et al. (2009) — Journal of Applied Physiology
2. Improved Muscle Efficiency
Larsen et al. (2007) measured oxygen consumption during cycling and found that nitrate reduced oxygen cost at a given power.
This supports the oxygen economy finding. The muscles produce the same power with less oxygen.
Source: Larsen et al. (2007) — Acta Physiologica
3. Better Oxygen Delivery
Nitric oxide relaxes blood vessels. This lowers vascular resistance and improves blood flow to working muscles.
More blood flow means more oxygen reaches the muscles. This doesn't directly raise VO₂ max, but it makes the oxygen you consume more effective.
4. Mitochondrial Efficiency
Some research suggests that long-term nitrate supplementation may improve mitochondrial efficiency. Mitochondria are the powerhouses of muscle cells — where oxygen is used to produce energy.
This is a longer-term adaptation. It takes weeks to develop.
5. Athlete Data
Some athletes measure VO₂ max changes after consistent beetroot use.
Thomas Elholm — 2x Gold National Champion Rower
"VO₂ max from 72.1 to 76.6 in 4 months. A jump that big is highly unlikely through training alone."
Kev Jackson — Hyrox Pro Athlete
"VO₂ max from 54 to 60 in 3 months. Resting heart rate: 37 bpm."
These are individual reports. They are not controlled trials. But they are consistent with the oxygen economy findings.
What the Research Does Not Show
There is limited direct evidence that beetroot raises VO₂ max in the way training does.
VO₂ max is determined by:
- Cardiac output (how much blood the heart pumps)
- Oxygen-carrying capacity (haemoglobin)
- Muscle extraction (how well muscles use oxygen)
Beetroot influences the third factor — muscle extraction — and possibly blood flow. It does not directly increase cardiac output or haemoglobin.
In short: Beetroot helps you use oxygen more efficiently. Training raises VO₂ max. They work together.
Who Benefits Most?
| Group | Why |
| Recreational athletes | Larger margin for improvement |
| Endurance athletes | Oxygen economy matters most |
| Athletes returning from injury | Supports rebuilding efficiency |
| Masters athletes | Natural nitric oxide production declines with age |
How to Use Beetroot for VO₂ Max
Daily Protocol
| Step | Action |
| 1 | Mix 1 tablespoon of beetroot powder into 500ml water |
| 2 | Drink 2–3 hours before training |
| 3 | Use consistently for 4–12 weeks |
Testing Protocol
If you want to measure changes:
| Week | What to Track |
| Week 1 | Baseline VO₂ max or heart rate at fixed pace |
| Week 4 | Re-test. Look for lower HR at same output. |
| Week 12 | Re-test. Look for measurable improvement. |
Common Questions
Does beetroot raise VO₂ max directly?
The evidence for direct VO₂ max increases is limited. The stronger evidence is for oxygen economy — using less oxygen at the same output.
How long until I see changes?
Acute effects peak 2–3 hours after consumption. Longer-term adaptations develop over 4–12 weeks.
Can I measure the effect myself?
Yes. Track heart rate at a fixed pace or power. A lower heart rate at the same output is a measurable indicator.
Does everyone respond the same way?
No. Individual responses vary based on baseline fitness, diet, and genetics.
Related Reading
Beetroot for endurance — the complete guide.
Best time to take beetroot powder — the 2–3 hour window explained.
Beetroot vs nitric oxide supplements — what the research says.
Stamox Oxy-Plus — a beetroot powder used by athletes since 2007.
Stamox Oxy-Plus is a beetroot powder used by athletes since 2007. Measurable results. 12-week guarantee.
