VO2 Max
The maximum rate your body can use oxygen during intense exercise, usually reported in ml/kg/min. Optimal range: Top 2.5% for age and sex (aspirational); top quartile to quintile as a practical goal.
What it measures
The maximum rate your body can use oxygen during intense exercise, usually reported in ml/kg/min. It reflects the combined capacity of your lungs, heart, blood, and muscles.
Why it matters
VO2 max is one of the strongest predictors of all-cause mortality and longevity, outperforming cholesterol and blood pressure in some analyses. It declines with age, but training can preserve much of it.
Optimal ranges
Sourced targets, not just lab reference ranges. Lab ranges describe the population; these describe where the evidence says you want to be.
Sourcing note
This target rests on credible but thin sourcing, such as expert-opinion statements or a single review. Stronger than a heuristic, weaker than a guideline. We upgrade it as better sources land.
| Range | Context |
|---|---|
| Top 2.5% for age and sex (aspirational); top quartile to quintile as a practical goal | Peter Attia has stated his aspirational target for patients is the top 2.5% of fitness for their age and sex, with the top quartile/quintile as a more practical goal. |
How to improve it
- 1
Zone 2 aerobic training, 3 to 5 hours per week
- 2
One to two high-intensity interval sessions per week
- 3
Increase daily steps and reduce sedentary time
Connected to
Goals
Ingredients
Longevity Lab Report
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Educational information, not medical advice. Talk to your doctor before acting on any biomarker result.