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BiomarkerVO2max
VO2max is the maximum amount of oxygen your body can take up and use during intense exercise. It is one of the strongest measures of fitness and heart and lung health.
VO2max at a glance
ImportanceStrong predictor of lifespanStrong
ImprovableYes, with trainingStrong
MeasureExercise test or wearable
Best trainingEndurance and intervalsModerate
39 studies6 answersupdated aug 2026
Evidence per claim
A higher VO2max is linked to a longer life
View evidence →You can improve VO2max with regular exercise
View evidence →Intervals (HIIT) improve fitness efficiently
View evidence →Too much exercise can backfire
View evidence →Practical use
For whom
Anyone who wants to stay healthy longer; fitness can be improved at any age, including later in life.
Not for whom
With heart complaints or after a long period of inactivity: build up gently and consult a doctor if needed before training intensely.
Usual dose
Combine easy endurance work (zone 2) with a few short interval sessions per week. Guideline: at least 150 minutes of moderate activity per week.
Key caveats
Wearables estimate VO2max; a real exercise test is more accurate. Improvement takes weeks to months, consistency matters more than occasional hard sessions.
What we know, and don't
Known
Higher VO2max is strongly linked to lower mortality
Fitness can be improved at any age
Endurance plus intervals works best
Not yet
The ideal amount and intensity per person
How accurate wearable estimates really are
How much of the effect is purely from VO2max
Common misconceptions
"VO2max is only for elite athletes."
False. It predicts health and lifespan for everyone.Strong evidence
"Your fitness is fixed by your age."
False. You can improve VO2max at any age with training.Strong evidence
"Only long endurance training counts."
Incomplete. Short intervals improve fitness efficiently.Moderate evidence
How VO2max connects
Conditions
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