If you’re trying to live longer, experts say there’s one number worth paying attention to: VO2 max. It might sound like a type of shampoo, but it actually refers to the maximum amount of oxygen your body can use during exercise. With the rise of wearable tech and our growing obsession with tracking health, VO2 is now something many of us are keeping an eye on. In fact, Google searches for “improving VO2 max” have jumped by over 5,000% in the past year alone. Here, Vogue takes a closer look at what it really is and how you can boost it.
What is VO2 max?
“VO2 max is the maximum amount (V = volume) of oxygen (O2) your body can use during intense exercise,” explains personal trainer Niki Bird. “The 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.” In simple terms, it’s one of the best measures of your cardiorespiratory fitness.
Research shows that VO2 max is one of the strongest predictors of longevity. Higher levels are linked to a lower risk of dying from any cause. “It’s much more than just a fitness metric,” says Bird. “A high VO2 max is strongly linked to better cardiovascular and metabolic health, improved blood sugar control, and a longer lifespan. It’s also tied to better energy levels, mood, and brain function.”
On the flip side, a low VO2 max is considered a stronger predictor of mortality risk than smoking, obesity, high blood pressure, or type 2 diabetes.
Scores are based on age and gender. For example, an excellent score for a woman aged 30 to 39 is between 37.5 and 40, while for those 60 and over, it’s between 30.3 and 31.4. You can easily look up charts online.
How do I know what my VO2 max is?
How you test your VO2 max depends on what you have access to. For most people, wearable devices like the Oura Ring, Whoop, Samsung Ring, or Garmin are the easiest option. While they’re not as precise as lab testing, they give a useful estimate and, importantly, let you track changes over time. “A few years ago, this was data only elite athletes had access to,” says osteopath and author of Stronger, David Vaux.
The gold standard is lab testing, where you wear a mask that measures oxygen intake and carbon dioxide output while you exercise to exhaustion on a treadmill or bike. “This method is extremely accurate, but it only gives a snapshot of your fitness at that moment,” says Bird. “It can also be expensive and physically demanding, making it impractical for regular use.”
You can also try a DIY approach, like the one-mile walk test or the 12-minute Cooper run. These use specific formulas to calculate your score, which you can find online, but they’re most useful if you repeat them consistently. “What matters most is tracking trends over time,” says Bird. “Testing every eight to 12 weeks gives your body enough time to adapt and show meaningful change.”
How to improve VO2 max
The most important thing is to move more. “When someone becomes inactive, VO2 max can drop quickly because the cardiovascular system becomes less efficient,” explains Harrison Stevens, performance specialist at Third Space. “Age can also negatively affect it, along with things like poor metabolic health, smoking or vaping, and excess body fat.”
Here’s how to improve the metric:
Walk more
Aiming for around 10,000 steps a day—especially at a brisk pace, with hills or intervals—can support VO2 max. It’s one of the easiest ways to build daily aerobic activity.
Build a base with low-intensity exercise
If you’re just starting out, focus on longer, lower-intensity sessions like swimming, 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’d like.
It’s worth noting that VO2 max itself can take months to improve, but you may notice changes sooner, like workouts feeling easier, faster recovery, or better energy levels. “Other indicBenefits could include a lower resting heart rate, or the ability to move faster, with more power, and for longer stretches of time,” says Bird.
Try Zone 2 training…
If you’re not an athlete, aim to spend about 80% to 90% of your training in low-intensity, steady-state cardio—often called Zone 2. In this zone, you can hold a conversation, but it’s not completely easy. “I recommend a 40 to 45 minute session twice a week,” says Vaux. “This is great for building an aerobic base and boosting mitochondria in the muscles, which act as power stations for energy production.”
…and the Norwegian 4×4
When you’re not training in Zone 2, Vaux suggests maximal intervals. “The Norwegian 4×4 is popular right now,” he says. “You push as hard as you can for four minutes, then recover for three minutes—walk or jog—then repeat, four times total.”
If four minutes feels like too much, start with something shorter, like 30 seconds, and build up gradually. “It takes years to slowly build up your physical system. Take your time,” he adds. “Be the tortoise, not the hare, and VO2 max will come.”
Do high-intensity training
“For athletes or people who already have a strong fitness base, it can be a much harder process—and often takes longer,” says Bird. “If you’re able to, research shows that high-intensity aerobic work is one of the most effective ways to improve VO2 max.”
This means working at 90% or more of your maximum heart rate in short bursts, followed by recovery. But recovery or rest days, restorative moments, and practices like foam rolling are key.
“These workouts place a lot of stress on the body, and when you don’t recover properly, you increase the risk of overtraining or injury,” she says. “Gradually increasing the intensity or duration over time is important.”
Don’t forget strength training
Strength training won’t directly improve VO2 max, but it’s still essential. “Stronger muscles improve movement efficiency and overall work capacity, which can support better endurance performance,” says Stevens.
Vaux adds that muscle mass becomes even more important with age. “A high VO2 max will not help if you trip over and need to react quickly,” he says, noting that the biggest cause of death by injury in those over 65 is falling.
Maintaining muscle mass—particularly the fast-twitch kind, which gives us power—is crucial. If you can’t get to a gym, try using your bodyweight for strength training.
Breathe
There are few things that breathwork can’t help with, and training is no different. “Practices such as nasal breathing during running, diaphragmatic or box breathing can help improve lung efficiency, CO2 tolerance, and reduce perceived cardiovascular strain, supporting your ability to train effectively, even if they don’t directly raise VO2 max,” says Bird.
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Frequently Asked Questions
Here is a list of frequently asked questions about tracking your VO2 max to live longer broken down by category
General Definition Questions
Q What exactly is VO2 max
A Its the maximum amount of oxygen your body can use during intense exercise Think of it as the horsepower of your enginethe higher it is the more efficiently your heart and muscles work
Q Why is VO2 max linked to living longer
A Its one of the strongest predictors of overall health A higher VO2 max usually means a stronger heart better blood pressure and lower risk of heart disease diabetes and other chronic illnesses Studies show its actually a better predictor of lifespan than smoking or high blood pressure
Q Im not an athlete Is this still relevant for me
A Absolutely You dont need to be a marathon runner The biggest gains in longevity come from moving from the low fitness category to the average or good category Even small improvements make a huge difference
Q What is a good VO2 max score
A It depends on your age and sex Generally a score in the top 25 for your age group is considered excellent For a 40yearold man that might be around 45 mlkgmin for a 40yearold woman around 40 mlkgmin Your wearable device will usually tell you if you are in the Excellent Good or Poor range
Tracking Measurement
Q How do I actually measure my VO2 max
A The gold standard is a lab test where you run on a treadmill with a mask on However for daily tracking most smartwatches estimate it using your heart rate during a brisk walk or run The estimates are usually close enough to track trends
Q How accurate are smartwatch VO2 max readings
A They are estimates not labgrade measurements They can be off by 510 but they are very accurate at tracking trends If your watch says your number is going up over three months its almost certainly going up
Q How often should I check my VO2 max