{"id":628300,"date":"2026-04-25T19:08:17","date_gmt":"2026-04-25T19:08:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/628300\/"},"modified":"2026-04-25T19:08:17","modified_gmt":"2026-04-25T19:08:17","slug":"my-vo2-max-is-rated-excellent-heres-the-simple-fitness-routine-behind-it","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/628300\/","title":{"rendered":"My VO2 max is rated ‘excellent’ \u2013 here’s the simple fitness routine behind it"},"content":{"rendered":"

Considered a key indicator of longevity, VO2 max<\/a> has made its way from the vernacular of performance athletes to the wellness lingo of us mere mortals in recent years. While I\u2019m not a data-obsessive (I detest sleep tracking), I\u2019ve enjoyed that my WHOOP<\/a> stores all my data in one place should I want to peruse it. One metric I\u2019m somewhat smug about? You guessed it: VO2 max. <\/p>\n

According to WHOOP\u2019s estimations, my VO2 max has fluctuated between 46-48 in the last six months, with Apple Health estimating that it’s been as high as 51.1. Both scores put me in the \u2018excellent\u2019 range for my age (26) and gender \u2013 placing me around the 85th percentile. Below, an expert unpicks the weekly routine behind my VO2 max rating and explains how to improve yours.<\/p>\n

What is VO2 max?<\/p>\n

\u2018VO2 max is the objective measurement of cardiorespiratory fitness. Or, in layman\u2019s terms, it puts a number against how aerobically fit an individual is,\u2019 explains physiologist, wellbeing expert and host of The Energy Equation Podcast<\/a>, Oliver Patrick. \u2018The metric reflects how many millilitres of oxygen an individual\u2019s body can consume per kilogram of body weight, per minute, during maximal exercise.\u2019<\/p>\n

\u2018Values typically range from the 20s upwards \u2013 expressed in ml\/kg\/min \u2013 with the highest recorded values exceeding 90 ml\/kg\/min in elite endurance athletes,\u2019 he adds. <\/p>\n

Why is VO2 max important?<\/p>\n

While aiming for elite athlete-level scores isn\u2019t necessary, striving for a decent score is important. <\/p>\n

\u2018VO2 max has moved far more into the mainstream as science increasingly demonstrates its predictive value for life expectancy and strong association with overall health. Large cohort studies have shown VO2 max to be one of the most powerful single predictors of all-cause mortality,\u2019 says Patrick. <\/p>\n

While an upper-end value might give an Olympic triathlete the gold medal edge, at the lower end of the spectrum, says Patrick, \u2018it may help determine whether an individual can tolerate the physiological stress of major surgery\u2019. In other words, he adds: \u2018It\u2019s not just a fitness number, but arguably a \u201clife capacity\u201d marker.\u2019<\/p>\n

The good news? You don\u2019t need to do a bunch of intense workouts to improve your VO2 max. Balance and enjoyment are key.<\/p>\n

My typical weekly fitness routineTwo simple 30-minute strength<\/a> sessions (sometimes one of these is hot Pilates<\/a>) Two runs: one speed session and one easier, long runOne 40-minute netball<\/a> match Daily walking<\/a><\/p>\n

I\u2019ve been training for my first marathon<\/a> over the last few months but the only thing that\u2019s really changed is that my easier, long run has gotten, well, longer. That might help explain why my VO2 max has remained fairly stable.<\/p>\n

\u2018Your exercise programme looks well structured, with strong strength and movement foundations \u2013 the long run is likely supporting aerobic development, while speed work and netball provide exposure to higher intensity zones 4-5,\u2019 says Patrick. While \u2018the science of how to improve VO2 max remains an active area of research and too complex to reduce to a single method,\u2019 notes Patrick, \u2018it\u2019s broadly accepted that effective training includes a blend of lower-intensity aerobic work \u2013 often referred to as zones 1 and 2.\u2019 <\/p>\n

Related Story<\/p>\n

Indeed, my typical weekly routine follows the so-called 80\/20 principle \u2013 \u2018the popularised, polarised training model that suggests roughly 80% of aerobic training volume occurs at low intensity \u2013 where conversation is possible \u2013 and around 20% at high intensity, where conversation is not possible and effort is close to maximal.\u2019 <\/p>\n

\u2018This higher intensity work is typically performed in intervals of around 2-5 minutes with recovery periods in between,\u2019 adds Patrick. That\u2019s usually the format my speed run will take and I\u2019m also performing short bursts of high intensity running during a netball game. <\/p>\n

\"vo2Hearst UK<\/p>\n

A team sport like netball is an enjoyable way of incorporating higher intensity exercise into your routine<\/p>\n

Another popular workout many people swear by \u2013 including a fair few elite athletes and celebs including Jessica Biel \u2013 is the Norwegian 4×4 workout<\/a>, which comprises 4 4-minute high-intensity cardio intervals with 4 recovery periods.<\/p>\n

Strength training and VO2 max<\/p>\n

Can strength training improve VO2 max? Yes, but the effect is typically smaller than traditional aerobic training, says Patrick. \u2018It can elevate heart rate into higher intensity zones, particularly when performed in circuits<\/a> or with minimal rest.\u2019 <\/p>\n

More importantly, he adds, \u2018strength training contributes to peripheral adaptations \u2013 changes within the muscles themselves \u2013 such as increased mitochondrial density [the concentration of mitochondria \u2013 the powerhouses of cells] and improved capillarisation [an increased capillary network surrounding the muscles, improving blood flow]. These adaptations enhance the muscles\u2019 ability to utilise oxygen.\u2019<\/p>\n

Strength training helps support aerobic fitness indirectly, too. \u2018It\u2019s critical for injury prevention, meaning individuals are more likely to tolerate the volume and intensity of aerobic training required to improve VO2 max,\u2019 highlights Patrick. <\/p>\n

Caveats <\/p>\n

It\u2019s not all up to the effort you\u2019re putting in, though, he flags. \u2018A significant portion of an individual\u2019s VO2 max is heritable \u2013 potentially up to 50% or more. This also helps explain why some individuals respond very strongly to training \u2013 so-called \u201chigh responders\u201d \u2013 while others see more modest improvements,\u2019 says Patrick. \u2018That said, most people can still make meaningful improvements with consistent, structured training.\u2019<\/p>\n

\"vo2Hannah Bradfield<\/p>\n

Keeping consistent with running helped Hannah achieve the excellent VO2 max score she keeps banging on about<\/p>\n

Such training can prompt improvements of around 10-25% in VO2 max, with \u2018larger improvements sometimes observed in beginners, especially when combined with weight loss, which improves the relative (per kg) measure.\u2019 This might help explain why mine has stayed somewhat stable over the past year \u2013 I was already active and my routine hasn’t changed drastically.<\/p>\n

The bottom line<\/p>\n

\u2018Viewing VO2 max as a marker of progress rather than a fixed endpoint is an important mindset for using it effectively,\u2019 notes Patrick. \u2018I believe we will increasingly see it enter the medical, longevity and corporate sectors. <\/p>\n

\u2018The \u201cLife capacity\u201d marker is on the rise \u2013 and for good reason. It might be the biggest feature keeping you on the planet.\u2019<\/p>\n

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Get the app<\/a><\/p>\n

\"izy<\/a>Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n