The Importance of VO2 Max

What’s Your VO2 Max?

If you’ve never heard of VO2 max, it’s one of the most important indicators of cardiovascular fitness and overall health. Simply put, VO2 max measures how efficiently your body uses oxygen during exercise. The higher your VO2 max, the better your endurance, heart health, and overall longevity.

Why Does VO2 Max Matter?

Research has shown that VO2 max is directly correlated with all-cause mortality. In other words, the better your VO2 max, the lower your risk of death from all causes. Here’s why this matters:

• VO2 max is essentially hoe much oxygen your body can bring in and use per minute, and our bodies love to use oxygen for energy production

• The average person’s VO2 max declines by 4-5 ml/kg/min per decade as they age.

• The good news? For every increase of 5.5 ml/kg/min, you decrease your risk of heart disease by 15%.

This means that improving your VO2 max can have a significant impact on your long-term health, helping you maintain vitality and reduce your risk of cardiovascular disease.

How to Improve Your VO2 Max?

There are two primary ways to increase your VO2 max:

1. Long Duration, Moderate Intensity Training

   • This involves 30-90+ minutes of exercise at 60-75% of your max heart rate.

   • Activities like brisk walking, cycling, and rowing at a steady pace can be effective.

2. High-Intensity Interval Training (HIIT)

   • This involves short bursts of effort at 90-100% of your max heart rate, followed by periods of rest.

   • HIIT has been shown to be one of the most efficient ways to improve VO2 max in a shorter amount of time.

How We Improve VO2 Max at AMPT?

At AMPT, we incorporate Metabolic Conditioning (Met-Cons) and finishers at the end of workouts to help you build endurance and boost your VO2 max. Here are some examples of how we do it:

Met-Con Example:

:30 seconds on / :15 seconds off

• Kettlebell Swings

• Medicine Ball Chest Pass

• Battle Rope Waves

• Ultimate Sandbag Clean + Press

• Medicine Ball Slams

Rest for 1 minute and repeat for 3 rounds.

HIIT Finisher Example:

:20 seconds sprint / :10 seconds rest

• Devil’s Tricycle (Assault Bike or Air Bike)

These types of workouts push your cardiovascular system to adapt, increasing your VO2 max over time while also improving strength, endurance, and metabolic efficiency.

Final Thoughts

VO2 max isn’t just for elite athletes—it’s a critical marker of overall health and longevity. At AMPT, we design our training programs to help you improve your VO2 max efficiently and effectively, ensuring that you move well, feel strong, and live free.

Ready to level up your fitness and boost your VO2 max? Join us for a session and experience the difference!