When was the last time your doctor mentioned your VO2 max? Probably never. Yet, this simple measure—how well your body uses oxygen during exercise—offers important insights into heart and lung health. Previously a tool for elite athletes, VO2 max is now making its way into clinical medicine, and for good reason.

Dr. Asare Christian, a longevity expert and founder of Aether Medicine, describes VO2 max as “one of the most important predictors of both the length and quality of life.”

“VO2 max reflects the coordinated ability of your lungs, heart, blood vessels, muscles, and mitochondria to take in, distribute, and use oxygen to produce energy,” Brady Holmer, an endurance athlete and author of “VO2 Max Essentials,” told The Epoch Times. He calls it a critical “vital sign” for longevity and overall well-being.

When you exercise, your body demands more oxygen. Your lungs take in the oxygen, and your heart pumps it through your blood to reach the muscles, where it’s used to produce energy. VO2 max measures how effectively your heart, lungs, blood vessels, and muscles work together to intake, transport, and use oxygen. A higher VO2 max means your body delivers oxygen to muscles more efficiently, supporting energy production and strengthening your heart, lungs, and cells.

“The higher your VO2 max, the more efficiently your lungs, heart, and cells can absorb and utilize oxygen, which is directly linked to lower risks of cardiovascular disease, diabetes, and even all-cause mortality,” said Christian.

“By measuring VO2 max, we can assess the efficiency of oxygen delivery throughout the body and identify early signs of decline in cardiovascular, pulmonary, and cellular health,” said Christian. “Early detection provides a critical opportunity for intervention.”

Higher VO2 max levels are not just for athletes. They benefit anyone looking to improve heart health and reduce disease risk. “You don’t have to be an elite runner to care about your VO2 max,” Christian added. “Even small improvements can extend and improve your life.”

How Is VO2 Max Measured?

Measuring VO2 max can range from high-tech lab tests to more practical, everyday methods. The most accurate option is a clinical test that measures your breathing while exercising on a treadmill or bike and wearing a mask. The test completes when you reach the point of exhaustion, determining the maximum amount of oxygen your body can use.

“VO2 max testing through breath analysis has revolutionized patient care,” said Christian. “It allows us to personalize interventions that directly impact both the length and quality of life, tailoring exercise and nutritional plans that genuinely matter.”

For a more accessible option, fitness trackers like Garmin and Apple Watch offer VO2 max estimates based on your heart rate and activity levels. While less precise than lab testing, these devices provide useful insights into your cardiovascular health. “Wearables make it easier for people to track progress and adjust their behaviors,” Christian said.

Another option is the Cooper test, in which you run as far as possible in 12 minutes to estimate your VO2 max. Though not as scientific, it’s a practical way to monitor fitness gains over time.

What Is the Ideal VO2 Max?

There’s no one-size-fits-all ideal VO2 max. It depends on age, gender, and fitness level, but generally, higher numbers are linked to better athletic performance and long-term health.

VO2 max is measured in milliliters of oxygen per minute per kilogram of body weight (mL/kg/min). Elite endurance athletes like marathoners or cyclists can have VO2 max levels between 60–80 mL/kg/min, while the average person usually falls between 30–40 mL/kg/min.

“Some may have the potential for a VO2 max of 60 or higher, while others might be closer to 40,“ says Holmer. ”But that doesn’t mean anyone can’t improve with training.”

For most adults, a VO2 max above 45 is considered good, with a goal of staying above 50 as you age, Holmer said.

“The most important thing is improving from where you are right now,” said Holmer. “That’s what truly matters in the long run.”

How Can I Improve My VO2 Max?

Boosting your VO2 max doesn’t mean spending hours on cardio.

“Think of improving your VO2 max like improving the ceiling of your aerobic fitness,” endurance athlete Zach Bitter told The Epoch Times. “By improving it, you pull up your potential for all intensities below it.”

The most effective way is through targeted, high-intensity training, such as high-intensity interval training (HIIT), which alternates between short bursts of intense effort and recovery. For instance, a typical HIIT workout might include 30 seconds of sprinting followed by 1–2 minutes of walking or jogging, repeated over 20 minutes.

“Research shows that HIIT can improve VO2 max more significantly than moderate-intensity training, with improvements of up to 7.2% in just eight weeks,” said Christian.

HIIT quickly improves heart function and oxygen delivery, making it far more efficient than steady-state cardio for boosting VO2 max.

Christian says if you’re pressed for time, reduced exertion HIIT (REHIT) is another great option. REHIT involves just two 20-second all-out sprints yet delivers noticeable cardiovascular benefits in as little as five minutes.

Although high-intensity workouts produce faster results, steady-state cardio—like running or cycling at 60-70 percent of your max heart rate (also called zone 2 training)—is still important for building aerobic endurance, said Christian. However, it requires more time, with typical sessions lasting 60–90 minutes to achieve noticeable gains.

Holmer agrees that while zone 2 training is important, it might not be enough to substantially increase VO2 max. “Low and moderate-intensity training should definitely form the foundation of most people’s aerobic exercise,” he said. “But if we’re talking about what raises your VO2 max to its highest level, that’s going to be high-intensity interval training.” For the best cardiovascular health, a balance of HIIT and lower-intensity training is helpful for long-term results.

When starting to improve your VO2 max, it’s important not to jump straight into high-intensity workouts without first building a solid fitness foundation, suggests Bitter. Beginners will see improvements even at lower intensities, so it’s best to start with easier, steady exercises in zones 1 and 2 of your heart rate, below your aerobic threshold.

“Think of it like building a house on a shaky foundation,” he said. Once that base is solid, you can incorporate higher-intensity intervals at VO2 max levels—paired with rest—to maximize improvement.

“The best part about being a beginner is you have so much potential for improvement,” said Bitter. Early progress often comes quickly, which can be incredibly motivating. The key, though, is to avoid pushing too hard too soon. Bitter advises focusing on small, steady gains and allowing for proper recovery. By gradually increasing your effort, you'll see consistent improvements. Take pride in your progress, and remember that building a strong foundation is the key to long-term success.

VO2–Just Piece of the Puzzle

Christian believes VO2 max is becoming a key component of personalized health strategies.

“It eliminates the guesswork in determining the type, duration, and intensity of exercise each individual needs based on their unique physiology and health goals,” he explained.

While exercise is universally beneficial, finding the “right dosage” is essential for getting the best results, he said.

“VO2 max testing is, in my opinion, one of the most precise tools we have for guiding lifestyle interventions,” Christian said. “As more people become interested in precision medicine and longevity, I see VO2 max becoming a cornerstone of personalized health strategies.”

However, VO2 max isn’t the only metric that matters. Holmer reminds us that while it’s important, it’s also just one part of the puzzle.

“You can still improve your fitness and speed without necessarily seeing a jump in your VO2 max,” he explained. “Don’t get too fixated on the number your smartwatch gives you—it might not even be that accurate.”

Ultimately, while VO2 max is a valuable health indicator, the real goal is lasting improvements in your overall fitness and well-being. Whether you’re just starting out or fine-tuning your routine, remember that every effort—whether through high-intensity intervals or consistent aerobic training—brings you closer to a healthier, longer life.

How to Use VO2 Max for Fitness

Using VO2 max as a fitness tool can be straightforward. Here’s a step-by-step guide to get you started:

1. Check Your VO2 Max

Use a fitness tracker like Garmin or Apple Watch to estimate your VO2 max.

Try a field test like the Cooper test (run as far as possible in 12 minutes) or visit a doctor for a lab test if you want precise results.

2. Set Goals

Use your starting VO2 max to set realistic fitness goals. Even minor improvements can have a big impact on your health.

3. Add HIIT Workouts

Include short bursts of high-intensity exercise, like sprints or fast cycling, into your routine. Try 30-second sprints followed by 1–2 minutes of rest. Do this 2–3 times a week to quickly boost your VO2 max.

4. Mix in Steady Cardio

For an added boost, balance your high-intensity workouts with longer, moderate sessions like jogging or cycling. Aim for 60–90 minutes of steady cardio a few times a week.

5. Track Progress

Recheck your VO2 max monthly using your fitness tracker or by repeating a field test. Adjust your workouts based on your progress to keep improving.

6. Stay Consistent

Stick with your routine. Combining HIIT and steady cardio regularly will help you steadily improve your fitness and health.

By following these simple steps, you can use VO2 max to guide your fitness routine, track your progress, and stay on track toward better health.