It’s no secret that cardiovascular fitness is a priority within the health, longevity, weightlifting, and even the productivity communities. No one’s arguing that it must be important, but plenty are wondering how to narrow their focus to understand what the real objective is. What does it mean to prioritize cardiovascular training? Below, we’ll discuss a single metric that all athletes can reference and compare across training methods. It works across any phase of fitness that you’ve been a part of, that you’re considering, or any mix of the two. Let’s talk VO2 max.

Disclaimer

I am not a certified personal trainer or dietician. The information provided is for educational purposes only. A qualified professional should be consulted before making changes to your diet or workout plan. I am not responsible for any errors, omissions, or the results obtained from using information on my site. The user of this website assumes all risks associated with actions that they take.

Results are not guaranteed. Performing exercises incorrectly can result in injury. Improper management of diet can result in a range of side effects, both long-term and short-term.

VO2 max

VO2 max is a metric that measures the maximum amount of oxygen your body can access and utilize during exercise. It’s an objective measure of cardiovascular fitness correlated with heart health and longevity as well as aerobic performance. It’s tracked by (ml/min/kg). Milliliters of oxygen per minute (of exercise) per kilogram of body weight. The higher your VO2 max, the better your ability to utilize oxygen. Muscles consume oxygen to produce the energy required for movement.

Benefits of improved VO2 max

• Performance: Significant impact on aerobic exercise performance, such as jogging or swimming
• Quality of life: Quality of life improvements such as improved sleep, energy levels, and stress management
• Long-term health: Reduced risk of cancer, diabetes, heart disease, and stroke

Improvements of 5-10 points can create a noticeable difference in athletic performance. You want to try to compare your VO2 max to others that train in the same sport, but here’s a general reference of averages by age and gender from Fitnescity.com.

VO2 max by age and gender

Measuring your VO2 max

There are several methods for estimating your VO2 max, with some being more accurate than others. There are lab tests that provide the most accurate measurements, as well as quick single tests that allow you to estimate your VO2 max. Additionally, calculations using your maximum and resting heart rates can be used, and finally, wearable devices such as smartwatches can be utilized.

I prefer using Apple’s smartwatch. Note that the VO2 number itself may be inaccurate when using a smartwatch to measure, but it can still be used to track whether the number is trending up or down and to what extent it is doing so.

There is a strong negative correlation between VO2 max and resting heart rate. The higher your VO2 maximum, the lower your heart rate. This is because increasing your VO2 max makes for a stronger heart that can pump more blood per beat. Tracking the two, even with suboptimal methods, should still provide a strong indicator for whether or not you are making progress.

Improving your VO2 max

All aerobic exercises can improve your VO2 max. The two primary ways to intentionally increase your VO2 max are through high-intensity interval training and low-intensity endurance training. This article by Peloton gives an example of each.

Training to improve your VO2 max is done by understanding your maximum heart rate (HRmax) and striving to spend a certain amount of time within specific zones relative to your maximum heart rate. The most accessible way to estimate your HRmax is by subtracting your age from 220. I am 26 years old, 220-26 = a HR max of 194 beats per minute.

Training zones

Zone 1.) 50-60% max heart rate	Low intensity effort mainly for warmups, cool downs, or active recovery
Zone 2.) 65-75% max heart rate	This is a crucial zone to be familiar with, and it is recommended to spend up to 80% of your training near this zone (zones 1-3)
Zone 3.) 70-85% max heart rate	At this point, you’re likely considering the exercise to be difficult or uncomfortable.
Zone 4.) 80-90% max heart rate	This zone is undeniably difficult to sustain and is more closely associated with speed and strength than endurance.
Zone 5.) 90-100% max heart rate	Inevitably, you will spend very little time in this zone, but time spent here correlates closely with improvement in VO2 max. This is maximal effort.

You don’t have to spend much time researching how to improve VO2 max to learn that the “80/20” rule is a common approach. This strategy suggests spending 80% of your time training in or near zone 2, with 20% of your time training in zones 4 and 5.

Example activities for each zone

Zone 1

Zone one consists of activities like easy jogging or relaxed cycling. You might spend 5-10 minutes warming up or cooling down in this zone. Longer periods spent in zone one would be used for recovery.

Zone 2

Zone two incorporates things such as longer runs, bike rides, and swims. These endurance-focused training sessions could span 1-3 hours.

Zone 3

Zone three training could look like tempo runs, moderate cycling intervals, or paced swimming sets. This could be achieved through focused training efforts of 20-40 minutes, or 10–20-minute bursts with short recovery periods.

Zone 4/5

Zones four and five require high-intensity, short-duration training. You could use running, cycling, or rowing intervals to accomplish these goals. You may be able to spend 3-20 minutes of focused training in zone four, but you’ll likely use short intervals of 20-30 seconds in zone five. It’s uncommon to train in zone five more than two or three times per week due to recovery concerns.

Takeaway

VO2 max is a great indicator of overall health and fitness. Aim to improve yours for a better quality of life, reduced risk of short- and long-term health concerns, and stronger athletic performance. If cardiovascular training isn’t exactly your forte, it’s helpful to have a few objective metrics, such as VO2 max and resting heart rate, to make a game out of the hard things. Invest in yourself by continuing your education regarding VO2 maximum, by experimenting and improving your own marks, and by adding to your list of “trackables” to unlock accountability for more aspects of your well-being.