VO2 max: why the number on your watch is called a top longevity marker — and how to raise it
VO2 max shows how much oxygen your body can take in and use at peak effort. It used to be measured only in athletes in the lab; now every other smartwatch shows it. We explain what the number means, what’s normal for your age and how to increase VO2 max without going to extremes.
Questions and answers
What is VO2 max in simple terms?
It’s the maximum amount of oxygen your body can take in and use per minute at peak effort, per kilogram of body weight. The higher it is, the better your heart, lungs and muscles work together. It’s measured in ml/kg/min.
What is a normal VO2 max?
There’s no single norm: it depends on age, sex and fitness, and it’s higher in men on average. After 30, VO2 max usually drops by about 5–10% per decade, so it’s more useful to compare yourself with yourself than with a chart.
How can you increase VO2 max?
Combine easy, longer workouts with high-intensity intervals several times a week. Running, brisk uphill walking, cycling, swimming and rowing all work. Beginners can realistically gain 10–15% over a few months of regular training.
How do you measure VO2 max?
The most accurate way is in a lab: a treadmill or stationary bike test with a mask that analyzes your breathing. Watches and fitness trackers estimate VO2 max from heart rate: the result is usually close but less precise. For tracking your progress, a simple home test is enough.