VO2 Max: The Longevity Metric You’re Probably Not Measuring

Hello! Happy almost summer! The school’s-out vibes are in full swing over here. Summer camp has started and hopefully the weather will be nice enough for the pool this week - fingers crossed! It’s been a slow warm up here in Ohio. Summer also means new (more hectic?) routines. Hope everyone is adjusting well :)

Today, I’m going to talk about a topic that was previously reserved for high performing athletes: VO2 max. And spoiler alert - it’s not just for athletes anymore. It is one of the most (if not THE most) powerful markers of longevity. Let’s explore it. 

What is VO2 max? 

Simply put, it is the maximum amount of oxygen your body can use during exercise. It is the highest rate at which your body can turn oxygen into energy and reflects how efficiently your heart, lungs and muscles work together during exercise.

The more oxygen your body can use, the higher your VO2 max.

Why does VO2 max matter?  

The short answer: A higher VO2 max is associated with lower all-cause mortality.  A low VO2 max increases your risk of death by more than smoking, diabetes and hypertension combined. 

Let’s look at the data: 

• In a powerful 2018 study published in JAMA, researchers found that cardiorespiratory fitness, measured by VO₂ max, is one of the strongest predictors of how long we live. Those in the highest fitness category had up to an 80% lower risk of death compared to those with low fitness. The most inspiring part? These benefits showed up across all age groups. It’s never too late to build a more resilient, longer life.

• A 2022 study presented at the American College of Cardiology showed that VO₂ max is one of the strongest predictors of mortality—outperforming traditional risk factors like smoking, diabetes, or hypertension. The takeaway? Let’s work to bring cardiovascular fitness into the spotlight.

How do we measure VO2 max?

The gold standard is a lab-based cardiopulmonary exercise test (CPET) using a treadmill or bike and a mask to analyze your oxygen use. 

There are several home-based options that offer reasonable estimates:

• Fitness watches (Apple, Garmin, WHOOP, etc.): Use heart rate data and movement patterns to estimate VO₂ max—best for tracking trends over time rather than exact numbers.

• Smartphones + fitness apps: Some apps use your run/walk data with GPS and HR monitoring for rough estimates.

Home options are less precise, however, they are still useful for seeing if your fitness is improving—especially when used consistently and under similar conditions.

How do I improve my VO2 max?

Stay tuned! In the next newsletter, I’ll break down exactly how to improve your VO₂ max AND longevity, whether you're just starting or looking to level up.

In the meantime, check out my YouTube video about my personal experience with VO2 max testing HERE! 

This week, think about how you can get an idea of your VO2 max. Maybe it’s on your Apple Watch or you look into VO2 max testing options in your town. Columbus readers - you can sign up for testing at the OhioHealth McConnell Center. Click here for more info!

Take care and keep moving,

Ashley