VO2 max stands for "maximum volume of oxygen." It's a measure of how much oxygen your body can consume and use per minute during intense exercise. It's measured in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min).In simpler terms: it's a snapshot of how efficient your heart, lungs, and muscles are when you're working hard. The higher your VO2 max, the more oxygen you can deliver to your system.
A 2018 study published in JAMA Network Open analyzed over 122,000 people and found that VO₂ max is inversely associated with mortality. In fact:People in the top VO2 max percentile had 5x lower risk of death compared to those in the lowest.
The benefits of high VO2 max persisted across all age groups, even those over 70.
“Cardiorespiratory fitness is a modifiable indicator of long-term health.” JAMA, 2018
VO₂ max is one of the most trainable biomarkers of vitality.
With structured training, it can improve significantly in just 6–8 weeks.
3 Proven Methods:
Zone 2 training (60–70% max HR) 3–5x/week
VO₂ max intervals (e.g., 4x4 mins at 90–95% HR)
High-Rep Strength Circuits to challenge oxygen use under fatigue.
Even 15–20 minutes daily of moderate cardio can make a measurable difference.
VO₂ max depends on vascular health and blood quality, both vital for oxygen delivery. At ZLife, using targeted nutrition to boost cardiovascular performance. This enables even the busiest individuals to gain the same longevity benefits as those with more time to train.
VO₂ max has long been studied in elite athletes, astronauts, and special forces. Now, it’s gaining traction in preventive medicine for the general population. Improving VO2 max is one of the most effective ways to reduce the risk of cardiovascular disease, diabetes, and obesity. Making it a powerful and measurable, tool to enhance overall wellbeing.
VO2 Chart for everyone. Non athletes. Considering ideal values to promote active prevention.
