VO2 Max and Mortality Risk: What Does the Research Say?

We have known for decades that cardiorespiratory fitness (CRF) is a strong predictor of both cardiovascular and all-cause mortality. Studies show that individuals with low CRF have up to a 69% higher risk of ACM compared to those with high CRF. Studies have demonstrated that people in the highest percentile (the “elite” group) for VO2 max had a five-fold decrease in ACM risk compared to those in the lowest percentile. What’s more striking is that VO2 max has proved to be a better predictor of mortality than common conditions like hypertension, diabetes, and even smoking.

The Search for Alternatives

While metrics like resting heart rate can fluctuate based on external factors, VO2 max reflects years of consistent aerobic training, which increases mitochondrial density in muscle cells. This makes your muscles more efficient at converting oxygen into energy, a benefit that can’t be achieved in a short period of time. Even a small improvement in VO2 max—through dedicated and consistent training—can lead to meaningful reductions in mortality risk.

Training to Improve VO2 Max

For most people, training to improve VO2 max starts with low-intensity aerobic work, like Zone 2 workouts. This type of training builds consistency and increases exercise tolerance. Over time, you can begin incorporating high-intensity interval training (HIIT) to push your VO2 max even further. Studies show that high-intensity intervals of 3–8 minutes, repeated several times, are particularly effective at improving VO2 max. As research has shown, achieving and maintaining a high VO2 max, even later in life, is one of the most reliable ways to enhance longevity. For anyone seeking to live a long, healthy life, aerobic exercise should be a top priority.

Other posts you may like: