Peak Performance, Everyday Life: The Case for Training Your VO₂max

VO₂max, or maximal oxygen uptake, is the highest rate at which the body can consume oxygen during intense physical exertion. It reflects the combined efficiency of several major systems—respiratory, cardiovascular, muscular, nervous, and cellular—to deliver and use oxygen effectively. Because it represents the body's ability to sustain aerobic activity, VO₂max is widely regarded as the gold standard for measuring cardiorespiratory fitness.

VO₂max isn't just about elite performance—it’s a critical marker of long-term health and longevity. Research shows that individuals with higher VO₂max levels tend to have significantly lower risks of all-cause mortality, often outperforming traditional health risk factors like smoking or diabetes in predictive value. This makes improving VO₂max through aerobic exercise not only a goal for athletes but a lifesaving priority for everyone, especially older adults.

The Breaking2 documentary offers a unique lens through which to explore VO₂max. It follows three elite runners—Eliud Kipchoge, Lelisa Desisa, and Zersenay Tadese—as they attempt to run a marathon in under two hours. While VO₂max and lactate thresholds were measured during training, the film leaves viewers pondering whether science or technology (e.g., advanced shoes and sleeves) played a greater role. The mental component also emerged as pivotal. Kipchoge, who came closest to breaking the two-hour mark, focused intently on mindset, asking a researcher, "How do I quantify the mind?" This emphasis suggests that mental toughness may itself be supported by a high VO₂max—perhaps because well-oxygenated systems, including the brain, function more resiliently under stress.

Another key insight from the film is the use of periodization—breaking training into distinct phases. At week four, one runner was increasing interval length and intensity, a reflection of how training can be tailored to target and enhance specific components of VO₂max, like cardiac output or mitochondrial efficiency. While the athletes made 13.1 miles per hour look effortless, most of us (myself included) hit zone 2 effort at far lower speeds—I'm just over 12 mph on a bicycle when I start to feel that aerobic load.

As someone in an older age cohort, I’ve also come to appreciate VO₂max for more than just physical performance. The brain uses about 20% of the body’s energy, so it seems logical that the more efficiently we deliver oxygen, the better the brain functions. While research into VO₂max and conditions like Alzheimer’s or Parkinson’s is still developing, it’s not a stretch to think that sustaining a strong VO₂max may help preserve cognitive function and delay neurodegeneration.

In sum, VO₂max is a whole-body indicator of vitality—a reflection of how well we breathe, pump, deliver, and utilize the fuel that powers every cell, including the mind. Whether you're an elite marathoner chasing the two-hour barrier or someone like me trying to stay sharp and mobile into later years, a healthy VO₂max is an investment in both physical and mental longevity.