This single metric predicts your lifespan:
VO2 Max.
The better it is = the longer you live.
Yet 90% of people have no idea how it works…
Here's what it is & how to improve yours (from an ironman athlete):
1. What is VO2 Max?
It's the maximum amount of oxygen your body can use during exercise.
The higher it is, the more oxygen your heart & lungs can deliver to your muscles while working hard.
It's a direct measure of your cardiorespiratory fitness - how well your entire system functions.
2. Why VO2 Max matters more than you think:
Low VO2 max is linked to higher risk of:
• Early death
• Heart disease
• Cognitive decline
• Metabolic disorders
Studies show it's 3X more beneficial to longevity than not smoking.
3. What's a "good" VO2 Max?
Depends on your age and gender, but here's a general rule:
If you're over 35 and your VO2 max is under 30, that's a red flag.
Average is 35-40 for men, 27-30 for women.
Elite endurance athletes? 60-85+
4. How to test it properly:
Best way?
Lab test on a treadmill or bike.
DIY method?
Use a wearable (Garmin or Apple Watch).
Not perfect, but useful for tracking trends over time.
Don't obsess over the absolute number - focus on improving it consistently.
5. How to improve VO2 Max:
1. High-intensity interval training (HIIT)
2. Zone 2 cardio (low-intensity steady state)
3. Long, slow endurance sessions
4. Lift weights (it helps indirectly)
The key is consistency + structured intensity.
6. The minimum effective dose:
• 2x/week HIIT (4-6 intervals of 30s-2min all-out efforts)
• 2x/week Zone 2 cardio (45-60 mins at conversational pace)
• 1x/week longer session (60+ mins)
Add strength training 2x/week to support the system.
7. Supporting factors that matter:
• Sleep 7-8 hours consistently
• Protein intake (supports recovery)
• Daily walking (builds aerobic base)
• Minimize alcohol (impairs recovery)
Your VO2 max doesn't just improve through workouts…
It's about your entire lifestyle.
The bottom line:
VO2 Max is your cardiorespiratory capacity.
The higher it is, the longer and better you're likely to live.
Train it like your life depends on it—because it absolutely does.
This is the health metric that should be one of your top priorities.
I personally prioritize my VO2 Max for my marathon training.
And I've helped hundreds of my clients do the same in MTJB Elite.
Have any questions?
Drop them below.
& if you enjoyed this thread…
Follow me @mike_behr_ for more content like this.
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