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Why VO₂ Max Might Be the Most Important Number for Your Health (And How to Improve It)

April 7, 2025

A few years ago, only exercise scientists and endurance athletes talked about “VO₂ max.” (It’s pronounced “vee-oh-two-max,” in case you’re wondering.)

But now, it’s a red-hot topic in longevity circles. That’s because it’s one of the strongest predictors of how long you’ll live and how well you’ll age.

In fact, having a low VO₂ max is linked to a greater risk of early death than smoking, diabetes, or heart disease.¹ (Yes, smoking, diabetes, and heart disease!)

So what, exactly, is VO₂ max and how do you improve it? I’ll show you how, no matter what your age or fitness level is now.

Why VO₂ Max Is So Important for Health and Longevity

Every movement you make—from climbing stairs to carrying groceries—requires oxygen. The better your body is at delivering and using oxygen, the easier daily life feels. That’s what VO₂ max measures: your body’s capacity to take in and use oxygen when it’s needed most.

When your VO₂ max is high, you can move effortlessly, recover faster, and sustain energy throughout the day. When it’s low, even small physical tasks can leave you winded. Over time, this decline limits mobility and independence.

A massive study of over 122,000 people found that those with the highest VO₂ max levels had a 404% lower risk of death compared to those with the lowest levels.¹ Have a look at how it stacks up against other risk factors.

Condition or Comparison	Increased Risk of Death
Smoking	41%
Coronary Artery Disease	29%
Diabetes	40%
Hypertension	21%
End-Stage Renal Disease	178%
Lowest VO₂ Max Category vs. Highest VO₂ Max Category	404%

What’s more, research shows that no matter where you’re starting from, improving your cardiovascular fitness lowers your risk of dying early.¹ So whether your fitness levels are low or already high, you stand to benefit from increasing your VO₂ max.

Where to Start

If You’re New to Exercise or Haven’t Been Very Active...

The most important thing is simply to start moving. Even daily walks can improve your fitness if you’re coming from a low baseline. Pay attention to how you feel and try to gradually increase your distance or pace.

When your normal pace starts to feel easier, that’s a sign your cardiovascular fitness is improving—and a cue to push yourself a little more.

Once you’ve built a foundation, you can start incorporating more structured approaches to improving VO₂ max, which we’ll cover next.

If You’re Already Moving Regularly...

Here are some simple ways to build on what you’re already doing. These apply to most aerobic activities, including walking, running, cycling (indoors or outdoors), rowing, and swimming:

Cover more distance in the same amount of time. This forces your body to work harder and become more efficient.
Go the same distance but faster. Shaving time off your usual route increases intensity and improves oxygen use.
Add short bursts of speed. Include 30-second to 1-minute efforts at a faster pace, followed by an easy recovery.
Increase incline or resistance. Raising the incline on a treadmill, adding resistance to a stationary bike, or tackling hills in your workout adds an extra challenge.
Try longer steady efforts. Pushing your endurance limits helps your body get better at using oxygen over time.

Want to Take It to the Next Level?

If you’re serious about optimizing your VO₂ max, understanding your numbers, and following the most effective science-backed training methods, I’ve got you covered. My new guide, The VO2 Max Advantage comes as a free bonus when you join The Hyman Hive, my exclusive online membership community.

The VO₂ Max Advantage is a complete guide that walks you through:

✔️ How to measure your VO₂ max

✔️ Proven protocols to improve it—whether you’re a beginner or advanced

✔️ A done-for-you training plan tailored for results

✔️ Simple, actionable strategies to sustain cardiovascular health for life

Join The Hyman Hive, and get instant access to The VO₂ Max Advantage today!