Understand Your VO₂ Max

What Is VO₂ Max, Really?

What Is VO₂ Max, Really?

What is VO₂ Max?
VO₂ Max is the maximum amount of oxygen your body can use in one minute per kilogram of body weight (ml/kg/min). It measures how well your lungs, heart, blood, and cells work together to deliver and use oxygen for energy. A higher VO₂ Max means better cardiovascular fitness, more endurance, faster recovery, and lower risk of disease and early death.

The History of VO₂ Max

The History of VO₂ Max

What is the history of VO₂ Max?
VO₂ Max was first described in the 1920s by physiologist A.V. Hill, who discovered a limit to the body’s oxygen use during intense exercise. Initially used to study elite athletes, it later became a key clinical metric linking cardiorespiratory fitness to longevity and disease risk.

How VO₂ Max Compares to Other Fitness Metrics

How VO₂ Max Compares to Other Fitness Metrics

VO₂ Max is the most powerful fitness metric for predicting longevity—outperforming steps, heart rate, and calorie burn. While wearables offer estimates, only lab-tested VO₂ Max reveals your true cardiovascular and metabolic capacity. Here’s how it compares to other health measures and when to combine them.

Why VO₂ Max Declines with Age (and What You Can Do About It)

Why VO₂ Max Declines with Age (and What You Can Do About It)

VO₂ Max naturally declines about 10% per decade after age 30—but most of that drop isn’t genetic. Sedentary habits, not time, drive the loss. With targeted training, strength work, and sunlight-driven circadian alignment, you can slow—or even reverse—VO₂ Max decline and preserve lifelong aerobic capacity.

VO₂ Max vs. VO₂ Peak vs. VO₂ Reserve

VO₂ Max vs. VO₂ Peak vs. VO₂ Reserve

VO₂ Max, VO₂ Peak, and VO₂ Reserve aren’t the same. Only VO₂ Max—confirmed by an oxygen plateau in a clinical test—predicts longevity. VO₂ Peak is your highest effort that day, while VO₂ Reserve is a rehab tool. Here’s how to tell if your “VO₂ Max” is real or just an estimate.

VO₂ Max and Mitochondrial Density

VO₂ Max and Mitochondrial Density

VO₂ Max isn’t just about willpower—it’s a measure of mitochondrial density, efficiency, and resilience. These ancient cellular engines turn oxygen into energy, and more mitochondria mean higher VO₂ Max, better recovery, slower aging, and longer life. You can build them with targeted training, light, and lifestyle alignment.