The key metric to focus on to unlock better cardiovascular fitness

Why V02 Max is the north star metric for your cardiovascular fitness?

Cardiorespiratory fitness, or aerobic performance capacity, is measured in terms of VO2 max. VO2 max is an objective way to tell just how fit you are. A high VO2 max correlates to better physical fitness and is associated with a lower risk for cardiovascular disease and increased longevity. 96% of individuals at risk for type 2 diabetes had VO2 max results under the health range for their age.

For aspiring athletes out there, put simply, VO2 max is a scientific metric for someone's maximal oxygen uptake. It is highly correlated with one's maximal running performance and similarly translates well to other cardiovascular-dependent sports.

If you focus on a consistent routine to improve your VO2 max, you can use it as a tool amongst other strength sessions to help you exercise more efficiently and improve your health and longevity.

How to measure your V02 Max:

The most accurate measurement of VO2 max takes place in an exercise medicine lab.

• You'll wear a heart rate monitor and a special mask to record how much oxygen you're taking in and how much carbon dioxide you're exhaling during an exercise that has the capability to push your heart rate, such as a treadmill run or stationary bike ride.

• The intensity of exercise will slowly ramp up until you're exercising at full capacity. A maximal exercise test is intense, but relatively short — between 10 and 20 minutes total.

If you don’t have access to a lab testing setup, there are alternatives.

• While smartwatches provide another good baseline, they can skew the data based on what modalities of training you incorporate. I have a preference for baseline testing.

• For runners, the Cooper’s test from the Journal of American Medical Association can be used to form a baseline. Run as far as you can in 12 minutes and calculate your estimated VO2 Max results (in ml/kg/min) using either of these formulas:

  • Kilometers: VO2max = (22.351 x kilometers) - 11.288

  • Miles: VO2max = (35.97 x miles) - 11.291

This Online calculator provides other options. When setting a target, the following charts show what range you should be sitting in based on your age and gender:

Difficulty in routine adherence

Various factors can influence VO2max, including. Generally, VO2max declines with age (about 2% per year after age 30), and males typically have higher VO2max values than females. To improve or maintain cardiovascular health, individuals should engage in cardiovascular exercise (running, walking, swimming, biking, etc.) at least three times per week. For those already hitting this benchmark, how should you be structuring this training? Follow these top three key tips allowing for adequate recovery between workouts.

1. Exercise at a high intensity: You can train your VO2 max most efficiently by working at a high intensity. Many running coaches recommend training at around 90-95%Trusted Source of your maximum heart rate.

2. Train in intervals: A 2022 study found that interval training produces better VO2 max improvements than continuous aerobic exercise. Interval training consists of alternating short periods of high-intensity activity with periods of rest.

3. Combine interval and continuous training: Many of the studies that have found the largest increase in VO2 max have used a 10-week training program consisting of six workouts per week.

• On interval days, participants performed six 5-minute sessions on a stationary bike at a workload close to their VO2 max separated by 2 minutes of recovery between each interval.

• On continuous running days, participants ran as far as possible for around 30-40 minutes.

More tips for runners and cyclists can be seen here.

What you should focus on to stay on top of your VO2 Max:

Certain genes, like ACTN3 (associated with muscle power) and ACE (linked to cardiovascular efficiency), influence VO₂ max potential. Bioinformatics tools can analyse individual genetic variants to predict aerobic performance capabilities. This aside, focus on the factors you can control:

1. Consistency is key: Progress comes from regular effort over time. Set up a weekly traing plan and stick to it

2. Nutrition: Ensure a diet rich in carbohydrates, protein, and healthy fats to fuel performance and recovery.

3. Recovery: Prioritize sleep and include low-intensity or rest days to allow adaptation.

4. Testing: Regularly track your VO₂ max through a fitness tracker, personal test or lab test to measure progress.