Boost Your VO2 Max and Extend Your Life Expectancy

According to Dr. Peter Attia, author of Outlive: The Science and Art of Longevity, "no other metric is more closely associated with life expectancy than VO₂ max."

Discover how to test your VO₂ max and boost it through exercise. This article includes an 8-week workout plan based on cutting-edge research for optimal results in the shortest time.

What is VO₂ max?

Maximal Oxygen Consumption (VO₂ max) represents the maximum amount of oxygen an individual can utilize during intense exercise and is typically measured in milliliters of oxygen consumed per kilogram of body weight per minute (ml/kg/min).

VO₂ max indicates how efficiently your heart delivers blood to your muscles and how effectively your muscles extract that oxygen from your circulating blood. It has been shown to be a strong predictor of all-cause and disease-specific mortality (Levine, 2008, Journal of the American College of Cardiology, 52, 988-994).

Research shows that patients with known coronary heart disease with a VO₂ max greater than 32 mls/kg/min had a 100% survival rate after three years, whereas 70% of those with a VO₂ max less than 22 mls/kg/min were deceased (Myers et al., 2002, New England Journal of Medicine, 346, 793-801). In practical terms, for individuals in poor physical condition, a 10% increase in VO₂ max can reduce their risk of death by 15% and provide them an additional 10 years of good quality life (Kodama et al., 2009, JAMA, 301, 2024-2035).

If you want to live longer and better, it's important to work on enhancing your VO₂ max through regular exercise training.

How to Improve Your VO₂ max

Improving your VO₂ max involves a combination of regular exercise, specific training methods, and lifestyle modifications. Here are some evidence-based strategies to enhance your VO₂ max:

Regular Exercise

Engaging in regular physical activity is the most effective way to improve your VO₂ max. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of both, preferably spread throughout the week (American Heart Association, 2018).

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Studies have shown that HIIT is particularly effective at improving VO₂ max (Helgerud et al., 2007, Medicine & Science in Sports & Exercise, 39, 665-671).

Long, Slow Distance (LSD) Training

LSD training involves running or cycling at a slow pace for a long duration. This type of training increases your body's ability to use oxygen and can help improve your VO₂ max (Billat, 2001, Sports Medicine, 31, 13-31).

Strength Training

Strength training, particularly circuit training that combines cardiovascular exercise with resistance training, can also improve VO₂ max (Chtara et al., 2005, Journal of Strength and Conditioning Research, 19, 667-677).

Healthy Lifestyle

Maintaining a healthy lifestyle can also contribute to improving your VO₂ max. This includes eating a balanced diet, getting enough sleep, managing stress, and avoiding smoking and excessive alcohol consumption.

Regular Testing

Regularly testing your VO₂ max can help you track your progress and adjust your training program as needed. It's recommended to test your VO₂ max every 3-6 months.

Remember, it's important to consult with a healthcare provider or a fitness professional before starting any new exercise program, especially if you have any health concerns or medical conditions.

Where to Get Your VO₂ max Tested

Various testing methods are available for VO₂ max, including lab-based tests, field tests, or estimations based on heart rate or pace. You can get tested at sports performance centers, fitness centers, bike/running shops, medical facilities, or even through mobile testing services. To find locations near you, use Google and search for "VO2 max test <your zip code>". This search should help you narrow down places in your area that offer this service.

As an example, in the St. Louis area, individuals can get their VO₂ max tested at the Lindenwood University Human Performance Lab for a reasonable fee. According to their website, the cost for a VO₂ max test is $50 for Lindenwood University students, staff, and faculty, and $100 for individuals not affiliated with Lindenwood University (Note: They also offer Dual-Energy X-Ray Absorptiometry (DEXA) scans for $50.)

8-Week Science-Based Workout Plan to Maximize Your VO2 Max

Based on the latest research in exercise physiology and cardiorespiratory fitness, an 8-week workout plan designed to improve VO2 max should incorporate a combination of high-intensity interval training (HIIT), tempo runs, and long, slow distance (LSD) runs. This approach is designed to maximize the effectiveness and efficiency of VO2 max improvement within a limited timeframe.

In addition to these cardiorespiratory exercises, strength training plays a crucial role in enhancing VO2 max. As highlighted by Chtara et al. (2005), strength training, especially when combined with cardiovascular exercise in a circuit training format, can significantly improve VO2 max. This improvement is attributed to the increase in muscle mass and improved muscular efficiency resulting from strength training, both of which contribute to a higher VO2 max (Chtara et al., 2005, Journal of Strength and Conditioning Research, 19, 667-677).

Moreover, the importance of high-intensity workouts in improving VO2 max is underscored by Helgerud et al. (2007). In their study published in Medicine & Science in Sports & Exercise, they noted:

"Aerobic high-intensity workouts can lead to a significant increase in VO2 max, more than moderate training" (Helgerud et al., 2007, Medicine & Science in Sports & Exercise, 39, 665-671).

Weeks 1-4: Building a Strong Foundation

Monday: HIIT + Strength Training

• 5-min warm-up (brisk walk or light jog)
• 6 x 1-min high-intensity sprints (85-95% max effort) with 1-min walking recovery
• 20-min circuit training (bodyweight exercises like push-ups, squats, lunges, etc.)
• 5-min cool-down (slow walk)

Wednesday: Tempo

• 5-min warm-up (brisk walk or light jog)
• 20-30 min steady-state run at a challenging pace (70-80% max effort)
• 5-min cool-down (slow walk or light jog)

Friday: LSD (long, slow distance) + Strength Training

• 45-60 min easy-paced run (60-70% max effort)
• 20-min circuit training (bodyweight exercises like push-ups, squats, lunges, etc.)

Sunday: Active Recovery

• 30-45 min light jog or walk, yoga, or stretching

Weeks 5-8: Increasing Intensity

Monday: HIIT + Strength Training

• 5-min warm-up (brisk walk or light jog)
• 10 x 1-min high-intensity hill sprints (85-95% max effort) with 1-min walking recovery
• 20-min circuit training (bodyweight exercises like push-ups, squats, lunges, etc.)
• 5-min cool-down (slow walk)

Wednesday: Tempo

• 5-min warm-up (brisk walk or light jog)
• 30-40 min steady-state run at a challenging pace (70-80% max effort)
• 5-min cool-down (slow walk or light jog)

Friday: LSD + Strength Training

• 60-75 min easy-paced run (60-70% max effort)
• 20-min circuit training (bodyweight exercises like push-ups, squats, lunges, etc.)

Sunday: Active Recovery

• 30-45 min light jog or walk, yoga, or stretching

Laursen and Jenkins (2002) in their study published in Sports Medicine emphasized the importance of high-intensity interval training, stating,

High-intensity interval training is a potent time-efficient strategy to induce numerous metabolic adaptations usually associated with traditional endurance training.

Low Impact Version for Individuals Over 50

This low-impact workout plan incorporates interval training, steady-state cardio, and active recovery to improve VO2 max while minimizing stress on joints. It's particularly suitable for individuals over 50 years old. Additionally, strength training is included to increase muscle mass and improve muscular efficiency, contributing to a higher VO2 max.

Weeks 1-2

• Monday: Swimming - 30 minutes of interval training (1 minute at 85-95% max effort, 1 minute at 50-60% max effort) followed by 20 minutes of strength training (exercises like leg presses, chest presses, and seated rows)
• Wednesday: Cycling - 30 minutes of steady-state cycling at moderate intensity (65-75% max effort)
• Friday: Rowing - 30 minutes of interval training (1 minute at 85-95% max effort, 1 minute at 50-60% max effort) followed by 20 minutes of strength training (exercises like leg presses, chest presses, and seated rows)
• Sunday: Active recovery - yoga, stretching, or light walking for 30 minutes

Weeks 3-4

• Monday: Swimming - 35 minutes of interval training (1.5 minutes at 85-95% max effort, 1.5 minutes at 50-60% max effort) followed by 20 minutes of strength training (exercises like leg presses, chest presses, and seated rows)
• Wednesday: Cycling - 40 minutes of steady-state cycling at moderate intensity (65-75% max effort)
• Friday: Rowing - 35 minutes of interval training (1.5 minutes at 85-95% max effort, 1.5 minutes at 50-60% max effort) followed by 20 minutes of strength training (exercises like leg presses, chest presses, and seated rows)
• Sunday: Active recovery - yoga, stretching, or light walking for 40 minutes

Weeks 5-6

• Monday: Swimming - 40 minutes of interval training (2 minutes at 85-95% max effort, 2 minutes at 50-60% max effort) followed by 20 minutes of strength training (exercises like leg presses, chest presses, and seated rows)
• Wednesday: Cycling - 50 minutes of steady-state cycling at moderate intensity (65-75% max effort)
• Friday: Rowing - 40 minutes of interval training (2 minutes at 85-95% max effort, 2 minutes at 50-60% max effort) followed by 20 minutes of strength training (exercises like leg presses, chest presses, and seated rows)
• Sunday: Active recovery - yoga, stretching, or light walking for 50 minutes

Weeks 7-8

• Monday: Swimming - 45 minutes of interval training (2.5 minutes at 85-95% max effort, 2.5 minutes at 50-60% max effort) followed by 20 minutes of strength training (exercises like leg presses, chest presses, and seated rows)
• Wednesday: Cycling - 60 minutes of steady-state cycling at moderate intensity (65-75% max effort)
• Friday: Rowing - 45 minutes of interval training (2.5 minutes at 85-95% max effort, 2.5 minutes at 50-60% max effort) followed by 20 minutes of strength training (exercises like leg presses, chest presses, and seated rows)
• Sunday: Active recovery - yoga, stretching, or light walking for 60 minutes

Billat (2001) in her study published in Sports Medicine, highlighted the importance of interval training for performance, stating,

"Interval training, particularly at high intensities, is a powerful tool to improve performance."

Additional science-backed ways to increase your V02 max can be found here.

Reasoning Notes

This optimal and effective plan incorporates various types of training that focus on cardiorespiratory fitness, as suggested by high-quality sources. Combining HIIT workouts, which improve oxygen efficiency during intense exercise, tempo runs that train the body for sustained faster paces, and LSD runs that build endurance, these methods synergistically improve VO2 max. The plan gradually increases intensity and duration over 8 weeks, allowing adaptation and improvement, while active recovery days maintain fitness and reduce injury risk.

For the development of this 8-week workout plan, I have consulted the following high-quality sources:

1. Helgerud, J., Høydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., ... & Hoff, J. (2007). Aerobic High-Intensity Intervals Improve VO2max More Than Moderate Training. Medicine & Science in Sports & Exercise, 39(4), 665-671.
2. Wisløff, U., Støylen, A., Loennechen, J.P., Bruvold, M., Rognmo, Ø., Haram, P.M., ... & Skjærpe, T. (2007). Superior Cardiovascular Effect of Aerobic Interval Training Versus Moderate Continuous Training in Heart Failure Patients: A Randomized Study. Circulation, 115(24), 3086-3094.
3. Laursen, P. B., & Jenkins, D. G. (2002). The Scientific Basis for High-Intensity Interval Training: Optimising Training Programmes and Maximising Performance in Highly Trained Endurance Athletes. Sports Medicine, 32(1), 53-73.
4. Billat, L. V. (2001). Interval Training for Performance: A Scientific and Empirical Practice. Special Recommendations for Middle- and Long-Distance Running. Part I: Aerobic Interval Training. Sports Medicine, 31(1), 13-31.