VO₂ Max Fitness Score

VO₂ Max Fitness Score

What Matters Most

What Matters Most

Steady-state cardio – moderate-paced activities like running or cycling

Eat whole, nutrient-dense foods
Focus on protein, healthy fats (see below), and antioxidants

High-intensity interval training – intense bursts boost cardiovascular efficiency

Stay active daily
Strength train, walk, and include cardio

Strength training – improves muscle efficiency and oxygen utilization

Prioritize sleep and recovery
Aim for 7-9 hours per night

Breathing techniques – Practice deep belly breathing during exercise

Manage stress effectively
Time in nature, meditation, and deep breathing

Consistency & progression – gradually increase intensity and duration over time

Avoid processed foods, and sugar
Slows aging at the cellular level

Beginner training:

Very low and Low scores

Very Low

Very Low

Low

Fair

Good

Good

Excellent

Superior

Superior

🚶‍♀️ Start with walking & light cardio

Brisk walking, cycling, or swimming for 20–30 minutes, 3–5 times a week

🏃 Gradual intensity increase

Slowly add short bursts of jogging or incline walking

🏋️ Basic strength training

Focus on leg and core strength to support endurance

🎯 Consistency over intensity

Aim for steady progress without overexertion

Intermediate training:
Fair and good scores

Very Low

Very Low

Low

Fair

Good

Good

Excellent

Superior

Superior

🏊‍♀️ Longer steady-state cardio

45–60 min runs, cycling, or swimming at moderate intensity

🏃 High-intensity interval training (HIIT)

Example: 30 second sprint + 90 second walk, repeat 6–10 times

🏋️ Strength & plyometrics

Squats, lunges, and jump training improve power and endurance

😮‍💨 Breath training

Practice nasal breathing during workouts to boost oxygen efficiency

Advance training:

Excellent and superior scores

Very Low

Very Low

Low

Fair

Good

Good

Excellent

Superior

Superior

🏃 Threshold training

Work at 80–90% max effort for extended periods (e.g., tempo runs, long intervals)

💪🏾 Sport-specific drills

Athletes should build endurance with running or cycling, increase power with sprints and lifting, and practice drills specific to their sport

🧘🏽‍♀️ Recovery optimization

Boost recovery with ice baths, increase flexibility with mobility exercises (yoga + stretch-work), and enhance oxygen use with VO₂-focused breathing like the Wim Hof method, which combines controlled breathing, cold exposure, and meditation to improve oxygen efficiency

Generally Avoid The Following

Generally Avoid The Following

Skipping high-intensity workouts – only doing steady-state cardio limits progress

Skipping high-intensity workouts

Only doing steady-state cardio limits progress

Overtraining without recovery – excess intensity without rest can cause burnout and injury

Overtraining without recovery

Excess intensity without rest can cause burnout and injury

Poor breathing techniques – shallow breathing reduces oxygen; practice deep breaths

Poor breathing techniques

Shallow breathing reduces oxygen; practice deep breaths

Ignoring nutrition & hydration – dehydration and poor nutrition lower oxygen and energy

Ignoring nutrition & hydration

Dehydration and poor nutrition lower oxygen and energy

Lack of consistency – sporadic training won’t build long-term endurance improvements

Lack of consistency

Sporadic training won’t build long-term endurance improvements

Its not just for athletesit's a powerful health metric for anyone looking to improve their well-being!

Its not just for athletesit's a powerful health metric for anyone looking to improve their well-being!