VO2 max, or the maximum amount of oxygen your body can use during intense exercise, is one of the best indicators of your fitness and overall health. It predicts how well your heart, lungs, and muscles work together and even correlates with life expectancy.

Here’s what you need to know about VO2 max:

• What it is: A measure of oxygen usage during exercise, expressed in ml/kg/min.
• Why it matters: Higher VO2 max levels are tied to better fitness, lower risk of diseases like heart disease and diabetes, and longer life expectancy.
• Daily benefits: More energy, less fatigue, better sleep, and improved recovery.
• How to measure it: Lab tests provide the most accurate results, but wearables like Garmin and Apple Watch can estimate it.
• How to improve it: High-Intensity Interval Training (HIIT), endurance workouts, and strength training are proven methods.

Regular exercise helps slow the natural decline of VO2 max with age. This supports better health and independence over time.

Whether you're an athlete or simply aiming to feel better, increasing your VO2 max is a smart goal. Vively can support this by offering real-time insights to guide your training and daily choices.

How to measure and track VO2 max

Measuring and tracking your VO2 max can be done through various methods, ranging from laboratory tests to wearable technology. Each approach has its own strengths and limitations, so the best choice depends on your specific needs and goals.

Let’s dive into how lab testing and wearable devices can help you monitor this key fitness metric.

Lab testing for VO2 max

If precision is your priority, laboratory testing is considered the gold standard for measuring VO2 max. This method uses a gas analyzer to directly measure the maximum amount of oxygen your body consumes during intense exercise, offering unmatched accuracy.

Typically, these tests are conducted on either a treadmill or a cycle ergometer, with the latter often preferred for its stability during heart rate monitoring.

Two common protocols for these tests are the YMCA cycle ergometer protocol and the Astrand bike test. The YMCA protocol involves reaching two consecutive workloads where your heart rate falls between 110 bpm and 85% of your age-predicted maximum.

The Astrand test estimates aerobic capacity during submaximal effort, correlating heart rate with VO2 max, and has a validity correlation of about 0.85–0.90. Additionally, cycle ergometer tests show a strong relationship between VO2 max and maximal power output, with a correlation coefficient reaching r = 0.88.

While direct measurement requires specialized equipment and maximum effort, submaximal tests offer a more practical alternative, especially for those without access to advanced facilities.

Using wearables to estimate VO2 max

Thanks to advancements in technology, fitness trackers and smartwatches have made VO2 max tracking more accessible. These devices estimate VO2 max using algorithms that factor in heart rate, pace, age, sex, height, and weight.

Among popular brands, Garmin smartwatches stand out for their relatively reliable estimates, with an average margin of error around 5%. Research shows that Apple Watch estimates have a mean absolute percentage error of 15.79%, while Polar devices might overestimate VO2 max by up to 10%. On the other hand, Garmin products tend to underestimate by 2–4 ml/kg/min.

To improve the accuracy of wearable devices, consider using a chest strap for heart rate monitoring and ensure your outdoor workouts last at least 10 minutes with your heart rate above 70% of its maximum.

Chest straps can measure heart rate with up to 2% accuracy, compared to wrist-based measurements, which can vary between 1% and 13%.

Real-time monitoring with health platforms

Health platforms now integrate wearable data to provide a more comprehensive picture of your VO2 max and overall fitness. For example, Vively combines continuous glucose monitoring with wearable data to deliver real-time insights into how your metabolic health ties into cardiovascular performance.

Regular VO2 max tracking can help establish a baseline, guide your training decisions, and evaluate the effectiveness of your workouts.

It’s worth noting that as your fitness improves, making further gains may require progressively harder efforts due to diminishing returns. Professional athletes and teams also recognize the value of such monitoring. In 2023, the Alpecin-Deceuninck Cycling Team used INSCYD lactate tests to better understand their athletes' metabolic performance.

The team’s Performance Department highlighted that "INSCYD goes beyond power analysis and allows us to see what happens in the body on a metabolic level at every type of intensity".

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Methods to improve VO2 max

VO2 max plays a crucial role in overall health and longevity, and there are proven strategies to enhance it effectively. Research highlights specific training methods that can significantly boost your cardiovascular and metabolic performance.

High-Intensity Interval Training (HIIT)

HIIT is one of the most effective ways to improve VO2 max. A 2022 study revealed that interval training leads to greater VO2 max gains compared to steady aerobic exercise. For instance, an 8-week HIIT program increased VO2 max by 15%, while continuous aerobic training only achieved a 9% improvement.

HIIT works by pushing your cardiovascular system to its limit during short bursts of intense activity, followed by recovery periods. A study in Medicine and Science in Sports and Exercise found that runners who performed 4x1,000-meter intervals at their VO2 max pace improved their VO2 max by 10%.

Examples of effective HIIT workouts:

• Sprints: Alternate 30 seconds of all-out sprinting with 1-2 minutes of light jogging for 15-20 minutes.
• VO2 max intervals for runners: Run 4x1,000 meters at a pace similar to your 1-mile race pace, with 2-3 minutes of recovery between intervals. Gradually work up to 10 intervals.
• Hill workouts: Run hard uphill for 2 minutes, then jog back down. Start with 4 repetitions and gradually increase to 10.

For cyclists, a great workout involves warming up with 15 minutes of easy riding, followed by 15 minutes at a challenging pace where you can still hold a conversation.

Then, perform five 3-5 minute intervals at 90-95% of your maximum heart rate, with recovery in between. Cool down with 10 minutes of light cycling.

Endurance and aerobic training

While HIIT is known for its efficiency, endurance training is equally important for improving VO2 max. Endurance workouts build your aerobic base, which is essential for sustained cardiovascular fitness. Combining endurance training with intervals provides a comprehensive approach to boosting performance.

Endurance sessions focus on your heart's ability to pump blood efficiently and your muscles' capacity to extract oxygen. These physiological changes complement the rapid adaptations achieved through HIIT, making the combination of both methods highly effective.

A simple endurance workout involves warming up with light jogging and mobility exercises, followed by a "distance challenge." Run as far as possible in four minutes, rest for four minutes, and then repeat the same distance at a 15% slower pace for four more repetitions. This method balances effort and recovery to maximise gains.

Why combine interval and continuous training? Research shows that blending these approaches creates a "win-win" scenario for cardiovascular health and performance.

Strength training and cross-training

Adding strength and cross-training to your routine can further enhance VO2 max. Incorporating strength exercises and long endurance sessions helps prevent plateaus and keeps your progress steady.

Strength training improves your muscles' ability to generate force efficiently, reducing the workload on your cardiovascular system. This increased efficiency translates to better oxygen utilisation during exercise.

Cross-training introduces variety and prevents your body from adapting to one type of workout. Activities like functional HIIT (e.g., burpees, kettlebell swings, mountain climbers) are particularly effective. Studies show that functional HIIT delivers similar VO2 max improvements as running-based HIIT, though with slightly lower heart rate responses.

To continue progressing, gradually increase the intensity of your workouts as your fitness improves. Even a 12% increase in VO2 max can have a profound impact, effectively "turning back the clock" on your body by 10 years.

The secret to success lies in consistency and variety. Mix up your training with activities like running, cycling, rowing, or functional exercises to keep things engaging and prevent stagnation. This well-rounded approach builds a strong cardiovascular system, setting the foundation for long-term health.

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Tools and technology for VO2 max improvement

Modern fitness technology has made it easier than ever to work on improving your VO2 max, a key indicator of cardiovascular fitness. From smartwatches that estimate your aerobic capacity to apps that sync multiple health metrics, these tools give you the data you need to make informed decisions about your training.

Below, let’s dive into how wearables, glucose monitors, and integrated apps can support your fitness goals.

Fitness wearables and their features

Fitness wearables have come a long way in helping users track and estimate VO2 max. Using heart rate and activity data, these devices rely on advanced algorithms to provide VO2 max estimates.

Among them, Garmin smartwatches are often regarded as the most reliable, with an average margin of error of about 5%. When paired with a chest strap heart rate monitor, accuracy can improve to within 2%, compared to the broader 1–13% range seen with wrist-based sensors.

For those seeking premium options, the Garmin fenix series offers enhanced accuracy and robust features. On the more budget-friendly side, devices like the Fitbit Charge 6 provide reliable VO2 max tracking at a lower cost. To get the most accurate readings, outdoor workouts lasting at least 10 minutes, with your heart rate above 70% of its maximum and a stable GPS connection, are recommended.

Tracking trends over time is key to identifying progress. Make sure your device is set up with accurate personal data, such as resting heart rate, maximum heart rate, age, and weight, to improve the precision of your VO2 max estimates.

Continuous Glucose Monitoring (CGM) for fitness

Pairing VO2 max data with continuous glucose monitoring (CGM) can offer deeper insights into how exercise impacts your metabolic health and endurance. Companies like Vively combine CGM technology with fitness tracking to help users understand the relationship between blood sugar levels, exercise performance, and overall health. Real-time glucose data allows you to fine-tune your fuelling and training strategies.

For low-intensity workouts, aim to maintain stable blood sugar levels between 70–100 mg/dL, which indicates efficient fat usage. During high-intensity exercise, ensuring adequate glucose availability is crucial for muscle performance, but avoid spikes above 180 mg/dL to reduce the risk of vascular damage.

Research also shows that high-intensity interval training (HIIT) can help lower post-meal glucose spikes, providing lasting metabolic benefits.

You can use CGM data to experiment with pre- and post-workout meals, monitor glucose during different types of exercise, and even integrate it with other metrics like sleep and stress for a more complete picture of your health.

Apps and data integration for health tracking

To take your VO2 max improvement to the next level, many fitness apps now offer seamless integration across devices and platforms. Apps like those compatible with Apple Watch, Garmin, Fitbit, or WHOOP combine data from wearables with biometric information to create detailed health profiles. AI-driven platforms analyse this data to develop personalised plans that address VO2 max, recovery, sleep patterns, and metabolic responses.

Instead of relying on a single source of data, consider using platforms that combine multiple metrics. This holistic approach allows you to see how various factors—like nutrition, training, and recovery—interact and affect your VO2 max. By doing so, you can make smarter, data-backed decisions to optimise your fitness routine.

Health benefits and long-term outcomes

Improving VO2 max does more than enhance workout performance—it energises your daily life, helps ward off diseases, and supports healthy aging. Let’s break down how these benefits play out in energy levels, metabolic health, and aging.

Better energy and endurance

When your VO2 max increases, your body becomes more efficient at delivering and using oxygen. This means your muscles can work harder and recover faster.

The result? Everyday activities feel easier, whether it’s running errands, tackling yard work, or playing a game of pickup basketball. You’ll also notice quicker recovery between bursts of effort, helping you maintain steady energy throughout the day.

Metabolic health and disease prevention

VO2 max is a strong indicator of metabolic health and a key player in preventing chronic diseases. For instance, individuals with diabetes tend to have about 20% lower VO2 max compared to those without the condition.

Additionally, nearly all (96%) of people at risk for type 2 diabetes fall below the healthy VO2 max range for their age and sex. Enhancing cardiovascular fitness can improve blood sugar regulation—even without weight loss—making it a powerful tool in preventing type 2 diabetes.

But it doesn’t stop there. Higher VO2 max levels are linked to reduced visceral fat and better metabolic function, which help protect against metabolic syndrome. Plus, improved cardiorespiratory fitness lowers the risk of coronary heart disease, reinforcing the importance of VO2 max for long-term heart health.

Aging well and longevity

VO2 max doesn’t just impact how you feel today—it’s a major factor in how well you’ll age. Research consistently highlights VO2 max as one of the best predictors of both lifespan and healthspan. In studies involving over 100,000 people, those with higher VO2 max levels had a 45–60% lower risk of mortality compared to those with lower levels.

The benefits of a higher VO2 max are dose-dependent. For every one MET (metabolic equivalent) increase in fitness, mortality risk drops by 11%. Even moving from a low fitness level to below-average fitness can cut mortality risk in half over a decade. Comparisons between low and elite fitness levels show a staggering fivefold difference in mortality risk.

While VO2 max naturally declines by 7–10% per decade after age 25, regular exercise can significantly slow this process. By improving VO2 max, you stimulate the creation of new mitochondria, which slows cellular aging, boosts insulin sensitivity, and reduces inflammation. These benefits not only extend life but also help you maintain independence and quality of life as you age.

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How Vively can support your metabolic health journey

Vively offers a comprehensive way to understand and improve your health by combining Continuous Glucose Monitoring (CGM), wearable data, and expert guidance. For those tracking their VO2 max, Vively enhances this effort by showing how your workouts, meals, and daily habits affect your body in real time.

A key feature of the platform is its Wellness Score. This score is calculated using your CGM data and wearable metrics to give a clear picture of how well your body is functioning. It looks at things like glucose stability, heart rate, sleep quality, and activity levels—giving you a reliable indicator of how your current habits are supporting or hindering your health goals.

For individuals working to boost their VO2 max, Vively helps you:

• Understand how different training intensities affect your glucose response
• Fine-tune your pre- and post-workout meals to stabilise energy
• Identify recovery needs based on sleep and glucose trends
• Track macros and progress toward weight loss or performance goals
• Monitor long-term patterns to stay motivated and adjust as needed

Whether you're training for endurance or looking to optimise daily energy and recovery, Vively provides a personalised roadmap. This approach turns data into action, helping you make small, meaningful changes that improve both your fitness and metabolic wellness over time.

“VO₂ max is one of the best markers we have for overall health. It is not just for athletes. Improving it can help reduce your risk of chronic disease and support better energy, sleep, and long term wellbeing. When you pair it with tools that track your metabolic health, the benefits go even further.” — Dr Michelle Woolhouse, Integrative GP

Key takeaways

VO2 max is a powerful predictor of long-term health and lifespan. Exercise physiologist Jayson Gifford from Brigham Young University highlights its importance, stating, "Low VO2 max carries cardiovascular risk comparable to smoking". This single metric is tied to your risk for a range of serious conditions, including heart disease, diabetes, cancer, stroke, and even dementia.

The numbers make a strong case. A 10% increase in VO2 max can lower your risk of all-cause mortality by 15% while also reducing risks for heart disease, stroke, cancer, and dementia. These statistics underline how improving your VO2 max can directly enhance both the length and quality of your life.

One proven way to boost VO2 max is high-intensity interval training (HIIT). This involves alternating between short, intense bursts of activity at 90–95% of your maximum heart rate and recovery periods. A 10-week program with six weekly workouts, combining interval and endurance training, has been shown to significantly improve VO2 max. Programs like this provide a solid groundwork for further progress, especially when paired with modern technology.

Speaking of technology, tools like fitness wearables and continuous glucose monitors (CGMs) are game-changers. Fitness trackers estimate VO2 max using heart rate and movement data, while CGMs offer real-time feedback on how exercise impacts your metabolic health.

For example, a 54-year-old man with type 2 diabetes dramatically improved his time in the target glucose range from 1% to 78% after just five weeks of consistent cycling, guided by CGM insights.

The need for action is pressing. Meanwhile, VO2 max naturally declines with age, but regular exercise can slow this process. Staying active helps you maintain independence and a high quality of life as you grow older.

Start with any aerobic activity, whether it’s running, cycling, or HIIT and stay consistent. Progression, paired with the right tools and effort, can make a lasting difference.

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Disclaimer:

This blog is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual results may vary.