When we talk about cardiorespiratory fitness, healthspan, and longevity, one term comes up again and again: VO2 Max (Volume of oxygen consumed maximum). But what exactly is it? Simply put, VO2 Max is your body’s maximum ability to use oxygen during exercise. It’s the gold standard for measuring cardiorespiratory fitness. The higher your VO2 Max, the more efficient your body is at delivering oxygen to your muscles, and the better your overall health and fitness.
Research has consistently shown that higher VO2 Max levels are linked to a lower risk of death and a longer lifespan. In fact, one study found that for every unit increase in VO2 Max (that’s 1 milliliter per kilogram per minute), life expectancy increases by 45 days. For men, a 10-unit increase in VO2 Max was associated with a 70-77% lower risk of death from cancer and an 11% lower risk of death from all causes.
The best part? The greatest longevity benefits from improving your VO2 Max come from moving out of that below-average category. Even going from a below-normal VO2 Max to a low-normal one can increase life expectancy by 2.1 years. Bumping it up to a high-normal VO2 Max is associated with a 2.9-year increase in life expectancy, and reaching the upper limit of normal can add almost 5 years to your life.
So, how can you improve your VO2 Max and reap these incredible benefits? It all starts with moving out of that low fitness group – a shift that can add years to your life. Stunningly, people in the low fitness group face a fivefold higher risk of death compared to elite performers. But here’s the eye-opener: the risk of dying due to low fitness is similar, or even greater, than the risks associated with having heart disease, smoking, or diabetes. Being fitter is a game-changer for your health, no matter your current level. And the best part? There’s always room to improve.
So, how can you take your VO2 Max to the next level? The answer lies in a variety of targeted training protocols. Different training protocols like Zone 2 training and high-intensity interval training (HIIT) can all improve cardiorespiratory fitness and increase VO2 Max. HIIT, in particular, has been shown to significantly improve VO2 Max even with shorter training durations. This is because HIIT recruits both aerobic and anaerobic energy systems and increases the intensity of the workout, resulting in greater cardiovascular stress and triggering powerful adaptations.
But here’s the thing: about 40% of people do not see a measurable increase in their VO2 Max even after months of guideline-based moderate-intensity exercise (about 2.5 hours per week). These “non-responders” only start to see improvements in VO2 Max when they incorporate more vigorous intensity exercise, like HIIT, into their routine. This suggests that adding higher-intensity exercise to your workout routine can help eliminate non-response and lead to greater benefits in cardiorespiratory fitness.
So, how much time should you dedicate to more vigorous versus moderate-intensity exercise? The answer depends on your individual goals, what you enjoy, and what you’ll stick to consistently. For endurance athletes doing extensive amounts of training (between 10-30 hours a week), the 80/20 rule applies: 80% of their training is zone 2, and 20% is shorter, higher-intensity workouts. But this rule shouldn’t be applied to committed or casual exercisers doing under 10 hours a week. For them, at least half (and for casual exercisers, more than half) of their exercise time should be spent doing vigorous exercise to push limits and ensure adaptations.
There are many effective VO2 Max training protocols that incorporate HIIT. One example is doing 3-5 minute intervals at the highest sustainable intensity, with rest and recovery in between, for a total of 20 minutes. Another popular variation is the Norwegian 4×4 interval training protocol, where 4-minute intervals at 85-95% max heart rate are followed by 3 minutes of light recovery. These intervals are repeated four times. A less intense but still effective option is the 1-minute on, 1-minute off protocol, where you do 1 minute of all-out intensity followed by 1 minute of recovery, repeated 10-15 times for about 25 minutes.
Remember, these are just templates and starting points. The best protocol for you will depend on your individual fitness goals and what you can stick to consistently. The key is to find a routine that challenges you, that you enjoy, and that you’ll do regularly. With consistency and intensity, you can improve your VO2 Max, increase your cardiorespiratory fitness, and set yourself up for a longer, healthier, happier life.