Here, Vogue\u00a0takes a deep dive into what it actually is and how you can improve it.<\/p>\n
What is VO2 max?<\/p>\n
\u201cVO2 max is the maximum amount (V = volume) of oxygen (O2) that your body can use during intense exercise,\u201d explains personal trainer\u00a0Niki Bird. \u201cThe 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.\u201d In simple terms, it\u2019s one of the best measures of your cardiorespiratory fitness.<\/p>\n
Related: We tried the workout that got Matt Damon into Greek god shape for The Odyssey<\/a><\/p>\n Research shows\u00a0that VO2 max is one of the strongest predictors of longevity. Higher levels are linked to a lower risk of death from all causes. \u201cIt\u2019s much more than just a fitness metric,\u201d says Bird. \u201cA high VO2 max is strongly linked to better\u00a0cardiovascular and metabolic health, improved glucose regulation and a longer lifespan. It\u2019s also linked to better energy levels, mood and cognitive function.\u201d<\/p>\n Conversely, low VO2 max is a\u00a0considered a stronger predictor of mortality risk than smoking, obesity, high blood pressure and type 2 diabetes.<\/p>\n Getty Images<\/p>\n 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.<\/p>\n Related: Harvard confirms this often-overlooked form of exercise is key to longevity<\/a><\/p>\n How do I know what my VO2 max is?<\/p>\n How you test your VO2 max depends on what you have access to. For most people, wearable devices like the Oura Ring, Whoop,\u00a0Samsung Ring\u00a0or Garmin are easiest. While not as precise as laboratory testing, they offer a useful indication and, importantly, allow you to track trends over time. \u201cA few years ago, this was data only elite athletes had access to,\u201d says osteopath and author of\u00a0Stronger,\u00a0David Vaux.<\/p>\n 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. \u201cThis method is extremely accurate, but it only gives a snapshot of your fitness at that moment,\u201d says Bird. \u201cIt can also be expensive and physically demanding, which makes it impractical for regular use.\u201d A middle ground is performance testing in gyms, such as\u00a0KX,\u00a0Hooke Fitness\u00a0and\u00a0Third Space\u2019s Performance Lab, where breath analysis is combined with structured exercise protocols.<\/p>\n You can also DIY it by using a test like the one-mile walk or\u00a012-minute Cooper run. These require specific formulas to calculate your score which can be found online, but they can be useful if repeated consistently. \u201cWhat matters most is tracking trends over time,\u201d says Bird. \u201cTesting every eight to 12 weeks gives your body enough time to adapt and show meaningful change.\u201d<\/p>\n How to improve VO2 Max<\/p>\n The most important thing is to\u00a0move more. \u201cWhen someone becomes inactive, VO2 max can drop quickly because the cardiovascular system becomes less efficient,\u201d explains\u00a0Harrison Stevens, performance specialist at\u00a0Third Space. \u201cAge can also negatively impact it, alongside things like poor metabolic health, smoking\/vaping\u00a0and excess body fat.\u201d<\/p>\n Walk more<\/p>\n Aiming for around 10,000 steps a day \u2013 especially at a brisk pace, with hills or intervals \u2013 can support VO2 max. It\u2019s one of the easiest ways to build\u00a0daily aerobic activity.<\/p>\n Build a base with low-intensity exercise<\/p>\n If you\u2019re starting out, prioritise longer, lower-intensity sessions like\u00a0swimming, 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\u2019d like to be.<\/p>\n It\u2019s worth noting that VO2 max itself can take months to improve, but you may notice changes sooner \u2013 like workouts feeling easier, faster recovery or better energy levels. \u201cOther indicators could include a\u00a0lower resting heart rate\u00a0or being able to perform movements faster, with more power, for longer periods,\u201d says Bird.<\/p>\n Related: 6 tips for adapting your exercise routine during a heatwave<\/a><\/p>\n Try Zone 2 training\u2026<\/p>\n If you\u2019re not an athlete, around 80 to 90 per cent of your training should be low-intensity, steady-state cardio \u2013 often called Zone 2 \u2013 where you can hold a conversation, but it\u2019s not entirely comfortable. \u201cI recommend a 40 to 45 minute session twice a week,\u201d says Vaux. \u201cThis is great for building an aerobic base and boosting mitochondria in the muscle, which act as power stations for energy production.\u201d<\/p>\n \u2026and the Norwegian 4\u00d74<\/p>\n When you\u2019re not training in\u00a0Zone 2, Vaux suggests maximal intervals. \u201cThe Norwegian 4\u00d74 is popular right now,\u201d he says. \u201cYou push as hard as you can for four minutes, then recover for three minutes \u2013 walk or jog \u2013 then go again, four times over.\u201d<\/p>\n If four minutes feels like too much, start shorter \u2014 even 30 seconds \u2014 and build up gradually. \u201cIt takes years to slowly build up one\u2019s physical system \u2014 take your time,\u201d he adds. \u201cBe the tortoise, not the hare, and VO2 max will come.\u201d<\/p>\n![\"VO2](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/08\/pilates-300x200.jpg\")
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