Your watch gives you a VO₂ max score. Social media tells you it's one of the most important numbers for longevity.
But what does it actually mean?
In this episode of The Fundamentals of Fitness, Alison breaks down the science of VO₂ max without turning it into another number you need to obsess over.
We explore what VO₂ max actually measures, how your heart, blood vessels and muscles work together to use oxygen, why cardiorespiratory fitness is associated with long-term health outcomes, and how accurate your smartwatch estimate really is.
Then we get practical.
Zone 2 or HIIT? Do you need to run? How hard should cardio actually feel? And what's the best way to know whether you're getting fitter?
Because VO₂ max can be useful information.
But it's not your biological expiry date.
CONNECT WITH ALISON
For no-nonsense fitness, training, and mindset support, you can find me here:
Instagram: @abperformancetraining
TikTok: @abperformancetraining
Facebook: AB Performance Training & Coaching
Website: abperformance.training
DISCLAIMER
The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines.
References:
Mandsager, K., Harb, S., Cremer, P., Phelan, D., Nissen, S.E. and Jaber, W. (2018) ‘Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing’, JAMA Network Open, 1(6), e183605. doi:10.1001/jamanetworkopen.2018.3605.
Ross, R., Blair, S.N., Arena, R., Church, T.S., Després, J-P., Franklin, B.A., Haskell, W.L., Kaminsky, L.A., Levine, B.D., Lavie, C.J., Myers, J., Niebauer, J., Sallis, R., Sawada, S.S., Sui, X. and Wisløff, U. (2016) ‘Importance of assessing cardiorespiratory fitness in clinical practice: A case for fitness as a clinical vital sign: A scientific statement from the American Heart Association’, Circulation, 134(24), pp. e653–e699. doi:10.1161/CIR.0000000000000461.
Milanović, Z., Sporiš, G. and Weston, M. (2015) ‘Effectiveness of high-intensity interval training (HIT) and continuous endurance training for VO₂max improvements: A systematic review and meta-analysis of controlled trials’, Sports Medicine, 45(10), pp. 1469–1481. doi:10.1007/s40279-015-0365-0.
World Health Organization (2020) WHO guidelines on physical activity and sedentary behaviour. Geneva: World Health Organization.
