How I Boosted My VO₂ Max and Improved Longevity with Science-Backed Fitness

This past summer, I visited my family in Brazil. Like many of us during vacations, I indulged a bit too much in the incredible food. By the time I returned to Prague, I had gained an extra 5kg. Determined to get back on track, I focused on improving not just my weight but my overall fitness. Along the way, I learned how VO₂ max—a key measure of cardiovascular health—not only reflects fitness but also predicts longevity.

Here’s my journey, how I improved my VO₂ max, and why it’s a metric worth caring about.

What Is VO₂ Max, and Why Does It Matter?

VO₂ max is the maximum amount of oxygen your body can use during exercise. Essentially, it measures how efficiently your heart, lungs, and muscles work together. Studies have shown that:

• Higher VO₂ max levels are strongly linked to lower risk of chronic diseases like heart disease and diabetes (1).

• For every slight increase in VO₂ max, the risk of all-cause mortality decreases by around 10% (2).

• VO₂ max is considered one of the most reliable predictors of longevity (2).

For someone like me, who’s always been fascinated by the intersection of science and health, focusing on this metric felt like a meaningful way to improve my fitness and long-term well-being.

My Fitness Plan: HIIT and Consistent Cardio

To improve my fitness and shed the extra weight, I adopted a structured plan:

• High-Intensity Interval Training (HIIT): I committed to 1-hour sessions, alternating between 40 seconds of exercise and 20 seconds of rest. This kept my heart rate elevated, challenging my cardiovascular system and maximizing calorie burn.

• Cardio Workouts: I included group lessons (such as Tabata, BodyAttack, BodyCombat), focusing on steady-state cardio to build endurance.

• Outdoor Walks: Daily walks with my dog became an integral part of my routine, helping me stay active even on lighter days. On average, I clocked over 15,000 steps per day, adding consistency and movement to my lifestyle.

• Rest days: To balance out the intense workouts, I practiced yoga for an hour on rest days (once a week), alternating between restorative sessions to relax and Vinyasa flows to maintain flexibility and strength.

• Diet: Rather than meticulously counting calories, I opted for a mindful eating approach. I prioritized increasing my protein intake while cutting back significantly on sweets and processed snacks. This allowed me to fuel my body properly while creating a sustainable relationship with food.

The result? I reduced my body fat percentage by 7% in just a few months. But the changes weren’t just physical. My VO₂ max levels showed significant improvement, too.

Tracking Progress with Wearables

One of the most exciting aspects of this journey was monitoring my progress using wearable devices. My Apple Watch became a trusted companion, providing insights into my VO₂ max levels:

• Impressive Gains: Over six months, my VO₂ max improved from “Below Average” (43.5 ml/(kg.min)) to “High,” (55 ml/(kg.min)) reflecting better cardiovascular fitness.

My six-month cardio fitness journey: steady VO₂ max improvement from average to above average, achieved through HIIT and consistent exercise routines.

• Benchmarking with Others: Using an app, I could see how my fitness compared to others in my age group. Knowing I was catching up with—or even exceeding—my peers was a huge motivator.

How my VO₂ max compares to peers in my age group: A glimpse into fitness benchmarking through wearable tech. App: Health Hive (Website link).

While wearables aren’t as precise as lab tests, they offer a practical way to track trends and set goals.

Science-Backed Ways to Improve VO₂ Max

Through research and personal experience, I discovered several proven methods to boost VO₂ max:

1. High-Intensity Interval Training (HIIT): HIIT has been shown to improve VO₂ max faster than steady-state cardio by challenging your body’s ability to use oxygen efficiently (3).

2. Steady-State Cardio: Activities like running, cycling, and swimming build endurance and gradually increase VO₂ max.

3. Long Intervals: Sustained efforts at near-maximal intensity (e.g., running at your maximum pace for 3 minutes, followed by 2 minutes of recovery) are excellent for cardiovascular adaptation.

4. Strength Training: While often overlooked, building muscle supports cardiovascular health and improves your body’s oxygen utilization.

The Longevity Connection

Improving VO₂ max isn’t just about fitness—it’s about your future. Studies consistently show that individuals with higher VO₂ max levels enjoy better heart health, increased energy, and a longer life expectancy. In my case, focusing on this metric has not only boosted my health but also strengthened my confidence in the process.

Reflecting on the Journey

Seeing the graphs of my cardio fitness progress reminded me of how far I’ve come. Not long ago, I was carrying extra weight from my trip to Brazil. Today, I’m proud of the progress I’ve made—not just in terms of body fat reduction, but in improving a metric that truly matters for long-term health.

Fitness is deeply personal, but it’s also rooted in science. Whether you’re starting your journey or refining your routine, focusing on VO₂ max is one of the smartest ways to invest in your health and longevity.

References:

1. Warner, L. (2024, July 8). VO2 max: What is it and how can you improve it? Harvard Health. https://www.health.harvard.edu/staying-healthy/vo2-max-what-is-it-and-how-can-you-improve-it

2. Strasser, B., & Burtscher, M. (2018). Survival of the fittest VO sub 2 sub max a key predictor of longevity. Frontiers in Bioscience, 23(8), 1505–1516. https://doi.org/10.2741/4657

3. Bacon, A. P., Carter, R. E., Ogle, E. A., & Joyner, M. J. (2013). VO2Max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis. PLoS ONE, 8(9), e73182. https://doi.org/10.1371/journal.pone.0073182