VO₂max, which has long been the prerogative of professional athletes, is now considered one of the most important predictors of longevity and health.
If you're aiming to live a longer, healthier life, experts recommend paying special attention to one key metric: VO₂max. The name may sound like a shampoo brand, but it's actually the maximum amount of oxygen your body can absorb during exercise.
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For a long time, this metric was mostly known to scientists and professional athletes. However, with the advent of modern fitness trackers and our growing interest in monitoring our own health, VO₂max is increasingly in the spotlight. So much so that in the last month alone, Google searches for “improving VO2 max” have increased by more than 5,000%.
What is VO₂max?
“VO₂max is the maximum volume (V = volume) of oxygen (O₂) your body can use during intense exercise,” explains personal trainer Niki Bird. “The higher this number, the more efficiently your heart, lungs, blood vessels, and muscles are delivering oxygen to your tissues and using it for energy. Simply put, it's one of the best indicators of cardiorespiratory endurance.”
Research shows that VO₂max is one of the strongest predictors of longevity. Higher values are associated with a reduced risk of mortality from all causes. “It's much more than just a fitness indicator. High VO₂max is closely linked to better cardiovascular and metabolic health, better glucose regulation, and longer lifespan. It's also associated with higher energy levels, better mood, and cognitive function,” adds Bird.
In contrast, a low VO₂max is considered an even stronger predictor of death risk than smoking, obesity, high blood pressure, or type 2 diabetes. The values vary by age and gender. For example, women aged 30–39 have a value of around 37.5–40, while women over 60 have a value of around 30.3–31.4. The corresponding tables are easy to find online.
How to find out your VO₂max level?
The gold standard remains lab tests, which measure oxygen consumption and carbon dioxide output through a mask while a person exercises on a treadmill or stationary bike to exhaustion. “This method is very accurate, but it only gives a snapshot of your fitness,” Bird explains. “It can also be expensive and physically demanding, making it less convenient for regular use.”
A compromise option is to take tests at fitness clubs, where breathing analysis is combined with structured training protocols. You can also do self-tests, such as the “one-mile walk” or the “12-minute Cooper test.” These require special calculation formulas that are easy to find online, but they can be useful if repeated regularly.
“The most important thing is to track the dynamics,” says Bird. “If you repeat the test every 8 to 12 weeks, the body has time to adapt, and you see real changes.”
How to increase VO₂max
The most important thing is to move more. “When you become sedentary, your VO₂max drops rapidly because your cardiovascular system is less efficient,” explains fitness expert Harrison Stevens of Third Space, a London club. “Age, metabolic disorders, smoking and being overweight also play a role.”
Based on material from vogue.de