What Is VO2max?

VO2max measures the maximum amount of oxygen your body can use during exercise. It's the gold standard for measuring cardiovascular fitness—how efficiently your heart, lungs, and muscles work together to fuel movement.

Think of it as your body's horsepower. The higher your VO2max, the more energy you can produce, the faster you can move, and the longer you can sustain effort without fatigue.

But here's what matters most: VO2max has been shown to be a strong and independent predictor of all-cause and disease-specific mortality.

Why VO2max Matters for Longevity

Research has named VO2max "the strongest predictor of life expectancy". Having a low VO2max carries about the same cardiovascular risk as smoking.

Here's what the research shows:

Every point matters: Each 1 ml/kg/min increase in VO2max is associated with a 45-day increase in longevity. Over a lifetime, those points add up to years.

The fitness gap is massive: Comparing someone with low fitness to elite fitness shows a fivefold difference in mortality over a decade. That's the same magnitude as the difference between smokers and non-smokers, or people with and without diabetes.

It's never too late: Moving from below-average fitness to high-normal fitness is associated with 2.9 additional years of life expectancy. And reaching the top 5%? That's associated with 4.9 additional years.

The biggest gains? Moving from the bottom 25% (low fitness) to just below average shows the greatest improvement in mortality risk. Translation: if you're currently inactive, even modest improvements in fitness have profound effects.

Why Test Your VO2max?

You can't improve what you don't measure.

Most people have no idea where they stand. They guess. They hope. They compare themselves to others their age and assume they're "fine."

But VO2max testing gives you an objective baseline—a number that tells you exactly how your cardiovascular system is performing right now.

With that number, you can:

✓ Know your mortality risk – VO2max is a stronger predictor of longevity than cholesterol, blood pressure, or BMI

✓ Track your progress – Measure improvements every 3-6 months to confirm your training is working

✓ Optimize your training – Target the right intensity zones to maximize gains

✓ Catch decline early – VO2max naturally declines with age, but training can slow or reverse this decline

✓ Set meaningful goals – Stop guessing and start training with precision

What Happens During a VO2max Test?

The most accurate VO2max measurement takes place in an exercise medicine lab, where you'll wear a heart rate monitor and a special mask to record oxygen consumption and carbon dioxide output while exercising on a treadmill or bike.

Here's what to expect during your test with me:

• Pre-test consultation – We'll discuss your health history, current fitness level, and goals
• Warm-up – 5-10 minutes of easy movement to prepare your body
• Graded exercise test – Intensity gradually increases every 1-2 minutes until you reach maximal effort
• Real-time monitoring – I track your heart rate, breathing, and oxygen consumption throughout
• Cool-down & recovery – Gradual return to resting state
• Results debrief – Immediate feedback on your VO2max, where you rank for your age/gender, and what it means for your health

Total time: 45-60 minutes
Effort level: Maximal (you'll work hard for 10-15 minutes, but it's over quickly)
What you get: Your exact VO2max number, percentile ranking, and actionable training recommendations

Who Should Get Tested?

Anyone who wants to:

• Know their true cardiovascular fitness level
• Understand their longevity risk factors
• Optimize endurance training for races or events
• Track fitness improvements objectively
• Prevent age-related decline
• Get a baseline before starting a new program

This test is especially valuable if you:

• Are over 40 and want to protect your healthspan
• Train regularly but don't know if it's working
• Have a family history of heart disease
• Want data to guide your training decisions
• Are an athlete chasing performance gains
  

How to Improve Your VO2max

The good news? VO2max is highly trainable at any age.

High-intensity interval training (HIIT), endurance training, and resistance training all have significant effects on VO2max. Short-interval, low-volume HIIT (≤30s intervals, ≤5 min total) can be effective and time-efficient, while long-interval, high-volume HIIT (≥2 min intervals, ≥15 min total) is recommended for maximizing VO2max improvements.

What actually works:

• HIIT workouts – 1-2x per week at 85-95% max heart rate
• Zone 2 endurance training – Long, steady efforts that build aerobic base
• Consistency – Regular training beats sporadic intensity every time
• Progressive overload – Gradually increasing volume and intensity over time

This is exactly what my Strength Training for Longevity programs are built around—the evidence-based combination of HIIT and strength work that the research shows extends healthspan.

After Your Test

You'll leave with:

• Your exact VO2max score
• Percentile ranking for your age/gender
• Clear training zones based on your results
• Specific recommendations to improve your score
• A follow-up plan to track progress in 3-6 months

FAQ

Q: How often should I get tested?
A: Every 3-6 months if you're actively training to improve. Once a year for maintenance and tracking age-related changes.

Q: Do I need to be fit to take this test?
A: No. The test is scaled to your current fitness level. You work to YOUR maximum, whatever that is.

Q: Can I train for this test?
A: You can, but there's no need. The goal is to establish your current baseline, not perform your best. Accurate data is more valuable than a good score.

Q: What should I wear/bring?
A: Athletic clothing, running shoes, water bottle. Come well-hydrated and avoid intense training 24 hours before.

Q: How accurate is this compared to my smartwatch?
A: Smartwatch VO2max estimates typically have a margin of error of 3-8%. Lab testing is the gold standard—far more accurate for making training decisions.

Q: Will this hurt?
A: It's hard work, but it's not painful. You'll feel fatigued during the final few minutes, but the test stops as soon as you reach your maximum. Most people feel accomplished, not destroyed.