VO2 max is the maximum amount of oxygen your body can use during intense exercise. Decades of research show it's one of the strongest predictors of all-cause mortality — stronger than smoking status, hypertension, or diabetes in some studies. The good news: it's highly trainable.
Why it matters in your 60s, 70s, and beyond
VO2 max naturally declines about 10% per decade after 30. The higher you build it now, the more functional capacity you have later — the difference between hiking with grandkids and struggling with stairs. Doubling your VO2 max roughly halves your all-cause mortality risk.
How to train it
- Zone 2 cardio (conversational pace): 3–4 hours per week — builds the aerobic base
- VO2 max intervals: one session per week of 4 x 4 minutes near max effort, with 4-minute easy recoveries
- Strength training: 2–3 sessions weekly supports the engine that drives output
- Daily steps: the baseline activity everything else builds on
Measuring progress
Wearables estimate VO2 max reasonably well, and formal testing is widely available. Track the trend, not the single number — improvement of 10–20% over a year is realistic for most people, and that improvement is the actual longevity lever.