My Surprising VO2 Max Result: What It Means for My Health and Longevity

I had a VO2 max test recently. It was more out of curiosity than anything else, and to be honest—I was a totally surprised by the result. At 47, I thought my score would on the decline, but given that I stay active, but I wasn’t sure what to expect. My VO2 max is 53.1. That’s considered really quite high for my age and this really got me thinking: What does a high VO2 max mean for longevity and healthspan? Can we meaningfully improve it, or is it mainly our genes that determine the result?

Let’s see what the research says.

What Is VO2 Max and Why Does It Matter?

VO2 max (maximal oxygen uptake) measures the maximum amount of oxygen your body can use during intense exercise. It’s a marker of how your heart, lungs, and muscles work together to fuel your body with oxygen during extreme activity. It's used to assess cardiovascular fitness and endurance, but it is important for all of us not just athletes.

For a treadmill VO2 max test, you wear a mask that goes over your mouth and nose. This measures the oxygen you use while you walk or run. A heart rate monitor is also attached over your chest. At first, the treadmill starts at an easy walking pace, but this gradually gets faster and steeper. You keep going until you have no more to give! Done properly it is more than a bit of a challenge but it is all over in about 10-20 minutes.

The research shows that VO2 max is a strong, independent, predictor of overall health and longevity. People with higher VO2 max levels live longer and healthier lives. In fact, VO2 max is a much better predictor of mortality than the usual risk factors like high cholesterol or blood pressure.

A study published in the Journal of the American College of Cardiology showed that individuals with high cardiorespiratory fitness (measured by VO2 max) had significantly lower risks of all-cause mortality. The fitter you are, the longer you live. Another large study in Mayo Clinic Proceedings showed that lower VO2 max results are associated with increased mortality, regardless of age or other health conditions.

What Determines Your VO2 Max?

1. Genes: VO2 max has a large genetic component. Some people are born with a high capacity for oxygen consumption due to inheritance. Our genetic build up accounts for 20-40% of our VO2 max potential. But we shouldn’t be disheartened if the number isn’t where you want it – there is still plenty of room to improve with lifestyle choices.
   

2. Exercise: The largest non-genetic influence on VO2 max physical activity, particularly cardiovascular exercise. Endurance athletes such as, cyclists, runners, and swimmers have some of the highest VO2 max scores due to their training with sustained aerobic exertion. With time, regular aerobic exercise increases efficiency which translates to a higher VO2 max.
   

3. Time: VO2 max declines with age, dropping around 1% per year after 25. Staying active can slow this decline. For example, my result of 53.1 is notably higher than the average for men my age, which falls in the mid-40s. This could have been helped by maintaining a reliable exercise routine, mitigating the age-related fall.
   

4. Other Influences: Altitude, body composition, and health in general (e.g lung and heart health) can play a role in adapting VO2 max. People who live at higher altitudes have a naturally higher VO2 max as their bodies adapt to the low oxygen levels.
   

How to Maximise Your VO2 Max and Increase Longevity

Maybe your VO2 max isn’t where you’d like it to be? Fortunately, it is not static and there is more than one effective strategy to improve.

1. High-Intensity Interval Training (HIIT): This alternates between bursts of intense exercise and periods of low activity. Research studies have shown that HIIT is one of the most effective ways to maximise VO2 max as it forces your cardiovascular system to adapt to high levels of exertion.
   

2. Zone 2 Training: While HIIT gets a lot of attention, steady-state aerobic exercise (like running, cycling, or swimming at a consistent pace) also improves VO2 max. It builds endurance and gradually improves the efficiency of your cardiovascular system.
   

3. Strength Training: This might come as a surprise but whilst strength training isn’t classically associated with improving VO2 max, it can really help. Building muscle increases fitness, and studies suggest that circuit weight training (with minimal rest) can increase VO2 max by working your muscles and cardiovascular system hard.
   

4. Consistency: No matter what you choose, the key is consistency.
   

5. Rest and Recovery: Going too hard without adequate rest can lead to burnout or injury, which will slow or prevent your progress. Balance your workouts with recovery to allow your body to adapt, improve and repair.

Final Thoughts

I freely admit, I was really proud (and surprised!) to see my VO2 max score come back so high, especially for my age. But it’s not just a number to brag about - Knowing that my cardiovascular fitness is strong gives a sense of control over my future health and resilience. The research really backs this up—having a high VO2 max predicts a longer, healthier life.

If you have never done a VO2 max test, I’d thoroughly encourage you to try it. Not only can it provide valuable insights into your fitness level, but it also gives a benchmark to improve upon, regardless where you’re starting from. With consistent effort and the correct training, we can all maximise our VO2 max and have a better shot at a longer, healthier life.

And now all I need to do is keep that number high!