If you’re on a mission to live longer, experts say there’s one metric worth paying attention to: VO2 max. While it may sound like a type of shampoo, it actually refers to the maximum amount of oxygen you can utilize while exercising. With the rise of wearable technology (and a growing obsession with tracking our health), VO2 is now something many of us are monitoring. So much so that Google searches for “improving VO2 max” have skyrocketed by more than 5,000% in the past year alone.
Here, Vogue takes a deep dive into what it actually is and how you can improve it.
What is VO2 max?
“VO2 max is the maximum amount (V = volume) of oxygen (O2) that 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 death from all causes. “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 glucose regulation, and a longer lifespan. It’s also linked to better energy levels, mood, and cognitive function.”
If you’re starting, prioritize 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 to be.
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 indicators could include a lower resting heart rate or being able to perform movements faster, with more power, for longer periods,” says Bird.
If you’re not an athlete, around 80% to 90% of your training should be low-intensity, steady-state cardio—often called Zone 2—where you can hold a conversation, but it’s not entirely comfortable. “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 muscle, which act as power stations for energy production.”
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 go again, four times over.”
If four minutes feels like too much, start shorter, like 30 seconds, and build up gradually. “It takes years to slowly build up one’s physical system. Take your time,” he adds. “Be the tortoise, not the hare, and VO2 max will come.”
“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.”
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.
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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