VO₂ max: the longevity marker most people never track

VO₂ max measures the greatest amount of oxygen your body can use during intense exercise. Large studies consistently connect better cardiorespiratory fitness with lower health risk.

How to estimate it

• A clinical cardiopulmonary exercise test is the gold standard.
• Sports-watch estimates are useful for tracking trends.
• Field tests, such as the 12-minute Cooper test, offer a practical estimate.

A 12-week framework

• Three Zone 2 sessions of 45 to 60 minutes each week.
• One interval session: four hard 4-minute rounds with 3 minutes of recovery.
• Two strength sessions to support movement economy.

Realistic expectations

Beginners may improve 10% to 20% in three months. The more trained you are, the smaller the percentage gain—and the more important it becomes to maintain your fitness.