If you’re on a mission to live longer, experts say there’s one metric worth paying attention to: VO2 max. While it may sound like a type of shampoo, it actually refers to the maximum amount of oxygen you can utilize while exercising. With the rise of wearable technology (and a growing obsession with tracking our health), VO2 is now something many of us are monitoring. So much so that Google searches for “improving VO2 max” have skyrocketed by more than 5,000% in the past year alone.
Here, Vogue takes a deep dive into what it actually is and how you can improve it.
What is VO2 max?
“VO2 max is the maximum amount (V = volume) of oxygen (O2) that your body can use during intense exercise,” explains personal trainer Niki Bird. “The higher your VO2 max, the more efficiently your heart, lungs, blood vessels, and muscles can deliver oxygen to working tissues and use it to produce energy.” In simple terms, it’s one of the best measures of your cardiorespiratory fitness.
Research shows that VO2 max is one of the strongest predictors of longevity. Higher levels are linked to a lower risk of death from all causes. “It’s much more than just a fitness metric,” says Bird. “A high VO2 max is strongly linked to better cardiovascular and metabolic health, improved glucose regulation, and a longer lifespan. It’s also linked to better energy levels, mood, and cognitive function.”
Conversely, low VO2 max is considered a stronger predictor of mortality risk than smoking, obesity, high blood pressure, and type 2 diabetes.
Scores are based on age and gender, so while an excellent score for a woman aged between 30 and 39 is between 37.5 and 40, those who are 60 plus will be looking at between 30.3 and 31.4. Charts are easy to look up online.
How do I know what my VO2 max is?
How you test your VO2 max depends on what you have access to. For most people, wearable devices like the Oura Ring, Whoop, Samsung Ring, or Garmin are easiest. While not as precise as laboratory testing, they offer a useful indication and, importantly, allow you to track trends over time. “A few years ago, this was data only elite athletes had access to,” says osteopath and author of Stronger, David Vaux.
The gold standard is laboratory testing, where oxygen intake and carbon dioxide output are measured through a mask while you exercise to exhaustion on a treadmill or bike. “This method is extremely accurate, but it only gives a snapshot of your fitness at that moment,” says Bird. “It can also be expensive and physically demanding, which makes it impractical for regular use.”
You can also DIY it by using a test like the one-mile walk or 12-minute Cooper run. These require specific formulas to calculate your score, which can be found online, but they can be useful if repeated consistently. “What matters most is tracking trends over time,” says Bird. “Testing every eight to 12 weeks gives your body enough time to adapt and show meaningful change.”
How to improve VO2 Max
The most important thing is to move more. “When someone becomes inactive, VO2 max can drop quickly because the cardiovascular system becomes less efficient,” explains Harrison Stevens, performance specialist at Third Space. “Age can also negatively impact it, alongside things like poor metabolic health, smoking or vaping, and excess body fat.”
Here’s how to improve the metric:
Walk more
Aiming for around 10,000 steps a day—especially at a brisk pace, with hills or intervals—can support VO2 max. It’s one of the easiest ways to build daily aerobic activity.
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