Understanding the Importance of VO2 Max
In today’s world, where health tracking has become a daily routine for many, we often focus on metrics like heart rate, sleep quality, and recovery time. However, experts suggest that there is one crucial metric we might be missing: VO2 max.
VO2 max is a measure of how much oxygen your body can utilize while exercising. It indicates the maximum rate at which you can cover a set distance during physical activity. This metric reflects how efficiently your body’s cells use oxygen, converting it into fuel through mitochondria—the tiny power plants inside our cells. In simpler terms, it serves as a gauge of aerobic capacity and cardiovascular health.
According to Gary Williams, Master Personal Trainer at WithU, “The higher your VO2 max, the fitter and more resilient you are.” Conversely, a low score is associated with an increased risk of chronic diseases such as heart disease, diabetes, and even dementia.
Dr. Mohammed Enayat, a GP and longevity specialist, agrees, stating, “It’s one of the clearest markers we have that ties fitness directly to lifespan and, more importantly, to health span.”
Measuring VO2 Max
The gold standard for measuring VO2 max involves lab tests where athletes run on treadmills with oxygen masks to calculate peak oxygen uptake. However, Williams suggests that most people don’t need such extremes. Modern wearables like Apple Watches and Oura Rings can estimate VO2 max using heart rate and activity data, providing a surprisingly reliable indication.
At home, the simplest way to test VO2 max is the Cooper Test. After a short warm-up, run or walk as far as you can in 12 minutes, then apply the formula: VO2 max = (35.97 times distance covered in miles) minus 11.29. The more distance you can cover, the higher your predicted VO2 max will be.
Another method is using your heart rate. Subtract your age from 220 to find your maximum heart rate. Divide that number by your resting heart rate and multiply by 15 to get an estimate. A healthy but sedentary man should score around 35–40, while anything below 20 is considered poor. For women, 27–31 is considered good. At the other end of the scale, Norwegian cyclist Oskar Svendsen is thought to hold the record for the highest ever VO2 max, an extraordinary 96.7 mL/kg/min.
Improving VO2 Max
Boosting VO2 max isn’t just about improving running times. Experts say it is one of the most powerful levers for enhancing both longevity and quality of life. “It’s the best indicator we have of cardiovascular fitness—and the higher your VO2 max, the greater your longevity, with a reduced risk of heart disease, respiratory failure and premature death,” says Williams.
COOPER TEST RESULTS RANKINGS
| AGE | EXCELLENT | ABOVE AVERAGE | AVERAGE | BELOW AVERAGE | POOR |
|---|---|---|---|---|---|
| Male 20-29 | over 2800 metres | 2400-2800 metres | 2200-2399 metres | 1600-2199 metres | under 1600 metres |
| Females 20-29 | over 2700 metres | 2200-2700 metres | 1800-2199 metres | 1500-1799 metres | under 1500 metres |
| Males 30-39 | over 2700 metres | 2300-2700 metres | 1900-2299 metres | 1500-1999 metres | under 1500 metres |
| Females 30-39 | over 2500 metres | 2000-2500 metres | 1700-1999 metres | 1400-1699 metres | under 1400 metres |
| Males 40-49 | over 2500 metres | 2100-2500 metres | 1700-2099 metres | 1400-1699 metres | under 1400 metres |
| Females 40-49 | over 2300 metres | 1900-2300 metres | 1500-1899 metres | 1200-1499 metres | under 1200 metres |
| Males 50 | over 2400 metres | 2000-2400 metres | 1600-1999 metres | 1300-1599 metres | under 1300 metres |
| Females 50 | over 2200 metres | 1700-2200 metres | 1400-1699 metres | 1100-1399 metres | under 1100 metres |
Although VO2 max naturally declines with age, Dr. Enayat emphasizes that it is “highly trainable even in later life.” Improvements can be seen in as little as a month. “If you train three times a week for four to six weeks you would definitely see an improvement,” Williams added. “But the fitter you become, the harder it gets.”
Benefits of Increasing VO2 Max
Raising VO2 max typically requires interval workouts that push the body’s appetite for oxygen—not always comfortable, but experts say the payoff is worth it. By making everyday activities less taxing and keeping the heart and lungs in peak condition, it could add years to life.
Research in the British Journal of Sports Medicine found that improving VO2 max can cut the risk of premature death by up to 17 per cent. The benefits are not just physical. Stronger cardiovascular fitness has been linked to better mental health, reducing stress and freeing up capacity to focus on personal goals.
A study in the Journal of Medical Internet Research found a strong association between fitness levels and markers such as anxiety, stress and depression. Professor Kristen Holmes, a psychophysiologist and study co-author, said: “Things like anxiety and depression are highly correlated with fitness levels. People who are less fit have higher perceived stress and score less well on measures of depression. So we know there’s definitely a relationship between your fitness levels and your mental health.”
Dr. Enayat added: “Tracking your VO2 max will give you direct feedback on the most important system in your body—your cardiovascular health. By working on it, you’re not only adding years to your life, but more importantly, adding life to your years.”
How to Improve Your VO2 Max
When it comes to improving VO2 max, factors such as age, fitness level and lifestyle all play a role. But “it’s never too late to start,” says Williams. “Boosting your VO2 can actually be done fairly easily with the right workouts. And it starts with any form of aerobic exercise that raises your heart rate.”
This could be cycling, running or brisk walking, or lower-intensity but sustained activities like Pilates. The key, Williams says, is working at around 60–70 per cent of your maximum heart rate—a level known as zone 2 training. Zone 2 is the lowest intensity heart rate zone that still counts as aerobic exercise.
A good rule of thumb is that you should be able to hold a conversation while working at this pace. “Think of improving VO2 max like building a pyramid,” Williams said. “You need to start with a strong base of zone 2 training—longer sessions at a steady, manageable pace. After about four weeks you’ll start to see improvements in your VO2 score.”
Once that base is in place, adding in high-intensity interval training (HIIT) can accelerate gains. These workouts involve short bursts of all-out effort followed by recovery. “To build the peak of the pyramid, you need intensity—things like HIIT sessions,” Williams explained. “Over time, your VO2 max gets pushed up from the base workouts and pulled up from the top, steadily improving cardiovascular fitness and, ultimately, helping you live longer.”