When we talk about longevity, we’re not just referring to how many years you live—but how well you live them. One of the most powerful, science-backed predictors of healthspan is a single number: your VO₂ max.
VO₂ max stands for maximal oxygen uptake—the maximum amount of oxygen your body can use during intense physical activity. It’s a reflection of your cardiorespiratory fitness: how well your heart, lungs, and muscles work together under stress.
In longevity science, VO₂ max is a standout metric. Why? Because studies show that people with higher VO₂ max levels have a significantly lower risk of chronic disease and all-cause mortality. In fact, one landmark study published in JAMA found that the risk of death dropped steadily as VO₂ max increased—even among people in their 70s and 80s.
VO₂ max is measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). While individual results can vary based on genetics, training history, and age, there are general benchmarks that indicate strong cardiorespiratory fitness.
For men in their 30s, a VO₂ max above 45 ml/kg/min is considered good, while women in the same age group should aim for 40 or higher. In your 40s, that range shifts slightly, with good scores starting around 42 for men and 37 for women. By your 50s, a VO₂ max of 39 or above for men and 34 or above for women is still a solid indicator of longevity potential. Even in your 60s and beyond, maintaining a VO₂ max of 36+ for men and 31+ for women can offer significant health protection.
Elite endurance athletes often reach VO₂ max values above 60 or even 70, but for longevity, the goal isn’t elite performance—it’s to be in the upper-normal range for your age.
At Ydun, we use advanced equipment to measure VO₂ max during your Longevity Check-Up, providing you with a precise, lab-quality snapshot of your current state of cardiovascular fitness.
VO₂ max isn’t just a number—it’s a reflection of how well you can function in everyday life, even if you’re not a runner or athlete.
Here are a few real-life scenarios where VO₂ max makes a difference:
In other words, VO₂ max is a silent engine behind your ability to enjoy life fully.
At Ydun, our approach to longevity starts with measurement. We believe in data—not guesswork—and VO₂ max is a key pillar of your baseline assessment. We use this data to design a personalized training program that fits your goals, your physiology, and your lifestyle.
The good news? VO₂ max is trainable. Even small improvements can have a big impact on your health-span. With a structured approach that combines high-effort intervals (HIIT) and steady-state Zone 2 training, you can begin to improve your VO₂ max in as little as 6–8 weeks. HIIT helps push your upper aerobic capacity, while Zone 2 training strengthens your base—improving mitochondrial function and fat metabolism over time. This smart balance supports long-term cardiovascular health and keeps your body resilient at every age.
And you don’t have to train like an athlete. You just have to train smart—and consistently.
