If you’re on a mission to live longer, experts say there’s one metric worth paying attention to. VO2 max – which sounds like a type of shampoo, but which actually refers to the maximum amount of oxygen you can utilise while exercising – has long been the preserve of scientists and elite athletes, but with the rise of wearable technology – and a growing obsession with tracking our health – it’s now something many of us are monitoring. So much so that Google searches for “improving VO2 max” have sky-rocketed by more than 5,000 per cent in the past month alone.
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Here, Vogue takes a deep dive into what it actually is and how you can improve it.
What is VO2 max?
“VO2 max is the maximum amount (V = volume) of oxygen (O2) that your body can use during intense exercise,” explains personal trainer Niki Bird. “The higher your VO2 max, the more efficiently your heart, lungs, blood vessels and muscles can deliver oxygen to working tissues and use it to produce energy.” In simple terms, it’s one of the best measures of your cardiorespiratory fitness.
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Research shows that VO2 max is one of the strongest predictors of longevity. Higher levels are linked to a lower risk of death from all causes. “It’s much more than just a fitness metric,” says Bird. “A high VO2 max is strongly linked to better cardiovascular and metabolic health, improved glucose regulation and a longer lifespan. It’s also linked to better energy levels, mood and cognitive function.”
Conversely, low VO2 max is a considered a stronger predictor of mortality risk than smoking, obesity, high blood pressure and type 2 diabetes.
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Scores are based on age and gender, so while an excellent score for a woman aged between 30 and 39 is between 37.5 and 40, those who are 60 plus will be looking at between 30.3 to 31.4. Charts are easy to look up online.
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How do I know what my VO2 max is?
How you test your VO2 max depends on what you have access to. For most people, wearable devices like the Oura Ring, Whoop, Samsung Ring or Garmin are easiest. While not as precise as laboratory testing, they offer a useful indication and, importantly, allow you to track trends over time. “A few years ago, this was data only elite athletes had access to,” says osteopath and author of Stronger, David Vaux.
The gold standard is laboratory testing, where oxygen intake and carbon dioxide output are measured through a mask while you exercise to exhaustion on a treadmill or bike. “This method is extremely accurate, but it only gives a snapshot of your fitness at that moment,” says Bird. “It can also be expensive and physically demanding, which makes it impractical for regular use.” A middle ground is performance testing in gyms, such as KX, Hooke Fitness and Third Space’s Performance Lab, where breath analysis is combined with structured exercise protocols.
You can also DIY it by using a test like the one-mile walk or 12-minute Cooper run. These require specific formulas to calculate your score which can be found online, but they can be useful if repeated consistently. “What matters most is tracking trends over time,” says Bird. “Testing every eight to 12 weeks gives your body enough time to adapt and show meaningful change.”
How to improve VO2 Max
The most important thing is to move more. “When someone becomes inactive, VO2 max can drop quickly because the cardiovascular system becomes less efficient,” explains Harrison Stevens, performance specialist at Third Space. “Age can also negatively impact it, alongside things like poor metabolic health, smoking/vaping and excess body fat.”
Walk more
Aiming for around 10,000 steps a day – especially at a brisk pace, with hills or intervals – can support VO2 max. It’s one of the easiest ways to build daily aerobic activity.
Build a base with low-intensity exercise
If you’re starting out, prioritise longer, lower-intensity sessions like swimming, cycling, jogging or rowing a few times a week. Consistency is key. Even three 30-minute workouts per week can lead to noticeable improvements if you were previously more sedentary than you’d like to be.
It’s worth noting that VO2 max itself can take months to improve, but you may notice changes sooner – like workouts feeling easier, faster recovery or better energy levels. “Other indicators could include a lower resting heart rate or being able to perform movements faster, with more power, for longer periods,” says Bird.
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Try Zone 2 training…
If you’re not an athlete, around 80 to 90 per cent of your training should be low-intensity, steady-state cardio – often called Zone 2 – where you can hold a conversation, but it’s not entirely comfortable. “I recommend a 40 to 45 minute session twice a week,” says Vaux. “This is great for building an aerobic base and boosting mitochondria in the muscle, which act as power stations for energy production.”
…and the Norwegian 4×4
When you’re not training in Zone 2, Vaux suggests maximal intervals. “The Norwegian 4×4 is popular right now,” he says. “You push as hard as you can for four minutes, then recover for three minutes – walk or jog – then go again, four times over.”
If four minutes feels like too much, start shorter — even 30 seconds — and build up gradually. “It takes years to slowly build up one’s physical system — take your time,” he adds. “Be the tortoise, not the hare, and VO2 max will come.”
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Do high-intensity training
“For athletes or people who already have a strong fitness base, it can be a much harder process — and often takes longer,” says Bird. “If you’re able to, research shows that high-intensity aerobic work is one of the most effective ways to improve VO2 max.”
This means working at 90 per cent or more of your maximum heart rate in short bursts, followed by recovery. But recovery – rest days, restorative moment and practices like foam rolling – is key.
“These workouts place a lot of stress on the body, and when you don’t recover properly you increase the risk of overtraining or injury,” she says. “Gradually increasing the intensity or duration over time is important.”