When we hear the term VO2 max, most of us picture elite athletes pounding the pavement or cyclists grinding up steep alpine climbs. But the truth is, VO2 max training isn’t just for the pros — it’s one of the most effective ways for the average person to improve overall health, energy levels, and quality of life. Studies have shown that VO2 max is one of the strongest predictors of longevity (along with grip strength, go figure). People with higher VO2 max scores tend to live longer, healthier lives. That’s because cardiovascular fitness plays a central role in preventing age-related diseases and maintaining independence as we age.

WHAT IS VO2 MAX, ANYWAY?
VO2 max stands for “maximal oxygen uptake.” It measures how efficiently your body can use oxygen during intense exercise. Essentially, it’s an indicator of your cardiovascular fitness. The higher your VO2 max, the better your body is at transporting and utilizing oxygen — meaning your heart, lungs, and muscles are working more efficiently.

While VO2 max levels vary from person to person based on age, genetics, and activity level, nearly everyone can improve their number through targeted training. And the benefits go far beyond just running faster or cranking out endless watts on the bike.

1. BETTER HEART HEALTH
One of the most significant benefits of VO2 max training is the positive impact on your cardiovascular system. High-intensity interval training (HIIT), which is often used to improve VO2 max, pushes the heart to work at near-maximum capacity in short bursts. Over time, this strengthens the heart muscle, reduces resting heart rate, and improves blood pressure —all key factors in lowering the risk of heart disease.

2. INCREASED ENERGY AND ENDURANCE
Even if you’re not chasing marathon dreams, increasing your VO2 max can make daily life feel easier. Walking up the stairs, chasing after kids, carrying groceries — all become less tiring when your body is more efficient at using oxygen. As counterintuitive as it sounds, doing harder VO2 max-style workouts usually leaves you feeling pretty jazzed up for hours afterward. And as your body gets better at supplying a consistent stream of energy, you won’t feel as wiped out after a long day.

3. ENHANCED METABOLIC HEALTH
VO2 max training has a powerful effect on metabolism. High-intensity efforts improve insulin sensitivity and help regulate blood sugar levels —two critical elements in preventing type 2 diabetes. VO2 max workouts also tend to burn more calories in less time, making them an efficient tool for weight management. Only second to strength training, high-intensity VO2 intervals are the next best option for boosting metabolism and metabolic health.

4. BOOSTED BRAIN FUNCTION AND MOOD
Cardio that improves VO2 max doesn’t just benefit the body; it also sharpens the mind. Regular high aerobic and anaerobic exercise promotes blood flow to the brain, improving cognitive function and memory. It also triggers the release of endorphins, dopamine, and serotonin, which are all linked to better mood, lower stress levels, and reduced symptoms of anxiety and depression. On top of that, doing hard things makes you better at doing hard things. The trickle-down effect on other parts of your life can’t be ignored!

GETTING STARTED
First, ensure a doctor clears you to do high-intensity training if you are in question. Don’t get me wrong, VO2 max training isn’t the most fun. It’s hard and has you at your limit for a few minutes at a time, but you don’t need a ton of it to get the benefits. You don’t need fancy equipment or hours at the gym, either. You can choose any activity you enjoy or are capable of doing right now, as long as you can push yourself to a very high heart rate. Start with simple interval workouts, like alternating a minute or two of fast walking, running, cycling up a hill, etc., with easy recovery the same amount of time as the hard interval. Aim for 20–30 minutes of activity to start. The goal is to progress these efforts into the realm of four- to eight-minute intervals (with equal parts rest) totaling 20-30 minutes of hard interval work.

THE BEST PART?
You only need to do this once a week! Couple this day with a couple of longer, steady endurance sessions and some strength training, and you are well on your way to living a much longer, happier life.

Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit Buildpeakcompete.com

By Dale Sanford, Performance Coach