Why VO2 Max Matters for Your Health Span (And How to Improve It)

I think all of us would like to live long and healthy until one day we just don’t wake up. Well, I’d take that anyway. I certainly don’t think we want to live longer but our health fall off a cliff. There are two key predictors that tell us how closely our health and lifespan will run together.

One is how strong we are.

The second is how high our VO2 Max is.

What is VO2 Max (and Why Should We Care)?

VO2 Max is simply the maximum amount of oxygen your body can use during intense exercise. The higher your VO2 Max, the better your heart, lungs, and muscles work together to keep you moving. The higher your VO2 Max, the better your overall fitness will be. Studies show that a higher VO2 Max is linked to:

• Lower risk of heart disease and chronic illness

• Increased heart strength and endurance

• Improved mental health and lower mortality risk

• Better fat burning and recovery

How Do I Boost My VO2 Max?

Many people think only cardio will do it—but resistance training is just as important. In fact, adding resistance training to your week (even once) can help you get stronger and improve your VO2 Max at the same time. It’s the most efficient way to invest in your health span.

When it comes to cardio, training across all five heart rate zones is key. Everyone’s zones are different—what’s a brisk walk for one person could be a tough run for another. The main thing is to regularly push yourself out of breath, mixing longer, easier sessions (45–60 minutes in zones 1–3) with shorter, high-intensity intervals (5–15 minutes in zones 4–5). Studies show that VO2 Max can increase by 5-10% over 6-12 weeks of training, however if you go 2-3 weeks without training this increase can reduce quickly.

Cardio Examples:

Zone 1-3: 45 minutes steady pace and adding 3 minutes every week

Zone 3-5: 20 seconds work then 40 seconds rest, starting with x4 repetitions and adding x1 rep each week

Zone 3-5: 4 minutes work, 4 minutes rest, x4 repetitions

It's not about working harder, but being consistent—week after week, month after month.

Start simple: one longer steady session and one interval session per week, then build from there.

Mix in variety with cycling, running, rowing, hill sprints, swimming, exercise classes...whatever you will show up to.

Don’t forget recovery: sleep and nutrition matter just as much as the work you put in as they allow you go back and repeat time and again.