Boost Longevity by Raising Your VO2 Max

Hi all! Happy Friday! I hope you have a nice sunny weekend ahead full of all the summertime things. We have multiple baseball games and are planning for some pool time and cookout with s’mores at the kids’ request. Sounds about right!

Last week, I introduced VO₂ max, discussed its amazing relationship to longevity and talked about ways to measure it. I also shared my short YouTube video detailing my experience with VO₂ max testing and my results- check it out here!

Today, l’m diving into how to increase your VO₂ max.

Good news: even modest improvements (like going from low to average) provide major benefits.

Let’s take a look at how to get there.

How to Improve VO₂ Max:

Here are three key strategies that help build VO₂ max:

• Zone 2 cardio: This is “steady state” cardio exercise. Think brisk walking, light jogging, easy cycling, or hiking uphill at a pace that gets your heart rate up but doesn’t leave you gasping for air. A quick check: If you can talk but not sing, you're probably in Zone 2.

  • This is where your body becomes better at burning fat for fuel and improving mitochondrial function. Your body can then deliver and utilize oxygen more efficiently leading to increased VO₂ max. 

  • Consistency is key. Doing Zone 2 exercise repeatedly, multiple days a week, every month, every year - this is where the magic happens. 

• Interval Training: High intensity training (alternating bursts of high-intensity effort with periods of rest or low-intensity recovery) is essential in boosting your VO₂ max. Just 1–2 sessions per week can make a meaningful difference, especially when paired with regular Zone 2 cardio.

  • Here is an example interval workout. This can be done jogging, cycling, rowing, walking - all depending on your fitness level.

    • 5-10 minute warm up 

    • 4 intervals:

      • 4 minutes of hard effort with a rate of perceived exertion (RPE) at 8 out of 10 — breathing heavy, can't talk in full sentences — followed by 3 minutes of recovery. 

    • Repeat 4 times.

• Consistency: When it comes to improving your VO₂ max and your long term health, consistency is the secret weapon. Your cardiovascular system, muscles, and mitochondria adapt gradually. VO₂ max improvements don’t happen overnight, they’re the result of showing up regularly, giving your body time to recover, and building capacity week after week.

The Takeaway: Aim for 3–5 sessions of training per week, mix in both steady-state and interval training, and give your body time to adapt. 

Curious how I’m applying this myself? I just posted a new video about my personal exercise routine and how I’m working to build my VO₂ max.

Watch it here!

In Summary:

VO₂ max is one of the most powerful markers we have for long-term health and vitality.
So what’s your next step?

Maybe it’s scheduling a 30-minute Zone 2 walk this week.
Maybe it’s penciling in an interval ride on the Peloton.
Or maybe it’s asking a friend to meet you at the track.

Whatever you choose, I’d love to hear what you’re working on.
Feel free to reply to this email with your thoughts or questions — I’d be happy to help!

Keep moving, and have a great weekend,

Ashley