When you go to the doctor’s office for a yearly checkup, there are probably some health markers you’re used to getting checked, like heart rate, blood pressure and cholesterol levels.
There’s another one you might haven’t heard of, and it plays a role in longevity, heart health, brain health and emotional well-being. The marker we’re talking about is VO2 max, or volume oxygen max, which plays a role in your aerobic exercise capabilities.
Paying attention to your VO2 max and getting it in the best shape possible is important for those aforementioned health reasons, but also because women, in particular, lose about 10% of their VO2 max per decade after age 30. If that isn’t convincing enough for you to take a look into your VO2 max and fitness routine, consider this April 2026 study finding: People with below-average aerobic fitness had a greater risk of increased anxiety compared to those with above-average fitness.
So what exactly is VO2 max, and why don’t more people know about it? How can it be measured, what’s the range to aim for and how does it benefit so many aspects of health? Various specialists answer those questions for you below.
What Is VO2 Max?
Essentially, VO2 max is a fitness measure in which “V” stands for “volume” and “O2” stands for “oxygen.”
“More specifically, it is a measure of how much oxygen your body uses at maximum effort,” said Dr. Cheng-Han Chen, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, California. “A higher VO2 max indicates that your body can more efficiently process oxygen to perform a task and is associated with better cardiovascular health.”
Ellen Latham, a physiologist, knew the value and kept it in mind when developing Orangetheory workouts. “When I created Orangetheory, this was a big part of the foundation,” she said. “I wanted a workout that would truly improve how the body functions, and VO2 max plays a major role in that.”
Why You Need To Pay More Attention To Your VO2 Max
If the existence of VO2 max is news to you, you’re not alone. A fairly complicated test often done in a laboratory setting, it’s harder to track than, say, your heart rate. It’s definitely doable, though — especially as of late.
“VO2 max is often overlooked because it sounds complicated, but it does not have to be,” Latham said. “If you are following a structured, well-designed workout, especially one that incorporates intervals at higher intensities, you are already improving it … Your heart rate may level off, but your VO2 max continues to climb.”
The benefits are far-reaching and worth it, too.
“It has traditionally been discussed in the context of elite athletes; however, a higher VO2 max indicates a more robust cardiovascular and metabolic system, with significant implications for health outcomes that extend well beyond the gym,” said Dr. Michael Doney, a former ER physician and the executive medical director at Biograph, a clinic that runs VO2 max tests.
On that note, let’s talk about the benefits for the heart. “Paying attention to and monitoring your VO2 max might be beneficial for those who [want] to track their cardiovascular fitness over time, especially those who are starting an exercise regimen,” Chen said. “Having a higher VO2 max is associated with a lower risk of cardiovascular disease.”
That ties into longevity, which is another reason to pay attention.
“VO2 max is among the most well-validated predictors of healthspan and cardiovascular disease risk available,” Doney said. “We often focus on passive markers, like cholesterol or blood pressure, but cardiorespiratory fitness is an independent risk factor for mortality and may be more predictive of longevity than many traditional risk factors, like body mass or insulin resistance.”
Latham shared similar sentiments. “VO2 max is one of the strongest indicators of how long and how well you’re going to live,” she said. “We tend to focus on things we can see, like weight or appearance, but those don’t tell you how healthy your body really is.”
She’s also seen improvements in heart strength, endurance, energy levels and mental well-being.
A psychiatrist backs up the mental and emotional benefits. “A higher VO2 max creates a brain that is more resilient, more adaptable and less vulnerable to stress, depression and cognitive decline,” said Dr. Joshua Lichtman, medical director and psychiatrist at Neuro Wellness Spa. “From a psychiatric standpoint, VO2 max is very important for brain health and brain functioning.”
More specifically, he shared that a higher VO2 max is associated with improved learning and memory, better mental clarity, faster processing speed and less cognitive fatigue or “brain fog.”
He attributed this to cerebral blood flow, metabolic efficiency and brain-derived neurotrophic factor (BDNF), which plays a central role in neuroplasticity. “In practical terms, these patients don’t just feel better — they handle life better,” he said.
How To Measure VO2 Max
As mentioned, measuring this marker (at least officially and most effectively) isn’t quick; it requires lab testing and a graded exercise test with a treadmill or cycle ergometer. So, consider a workaround if you don’t have any major health concerns.
“There are easier ways to estimate VO2 max using online calculators, which can take your heart rate response to a minute of walking and come up with an estimated VO2 max,” Chen suggested.
Some fitness watches can tell you, too. For example, you can check with an Apple Watch Series 3 or later through the Health app, and select Garmin watches have you covered.
What’s An Ideal VO2 Max?
When focusing on a health marker, you probably want to know what number or range to aim for. However, since every person’s body is different, you won’t get a set numerical answer here.
“Rather than setting a specific goal, it is more important to see the VO2 max value improve over time, indicating improvement in your physical fitness,” Chen said.
Progress, not perfection.
Doney also believed there’s no single, universal target, but added a suggestion. “The most critical threshold to cross is moving out of the bottom 20% (the lowest quartile) for your demographic,” he said. “This is where ‘all-cause mortality’ risk is disproportionately elevated.”
You can improve your VO2 max with moderate-to-vigorous aerobic activity, which could entail brisk walking, cycling, swimming, a running plan or other exercises that increase your heart rate.
“What matters is improving your own baseline and maintaining it as you age,” Latham said. “If you are consistently challenging your body and improving over time, you are on the right track.”
