Cardio Gets A Major Makeover With VO2 Max (& The Benefits Keep Growing)

Cardio is officially getting a makeover, and it's no longer about chasing a calorie burn. Today, it's about cultivating strength, power, and efficiency. The modern approach to cardio prioritizes workouts that deliver real results in less time, helping build resilience, improve endurance, and maximize every minute of movement. 

Central to this transformation is VO₂ max, a powerful measure of how well your body uses oxygen, by adding intensity and purpose to cardio beyond traditional methods.

VO₂ max is finally getting its time in the limelight—and it's about so much more than marathon times. Higher VO₂ max correlates with a longer lifespan, healthier body composition, and better cardiovascular function. Studies even show it supports brain health1, reduces inflammation, and helps regulate blood glucose2—benefits that extend far beyond the track.

And as VO₂ max expert Andy Galpin, Ph.D., previously mentioned on the podcast, "VO₂ max would outpredict anything else you could possibly measure. Blood work, blood pressure, scans of any type, nothing will tell you more about your lifespan than VO₂ max."

While improving VO₂ max is beneficial for everyone, women need to approach it differently. On average, VO₂ max is about 20% less for women than for men. This difference comes down to body composition and oxygen transport capacity: Women tend to have higher body fat and lower blood volume and hemoglobin, which reduces oxygen transport to the muscles. Add the fact that women's muscles may be less efficient at using oxygen with age, and it's clear that VO₂ max training calls for a tailored approach.

Fitzgerald explains, "It's essential to respect that we experience unique energy and hormonal shifts, caloric demands, and macronutrient needs that differ from men—and even change over the course of a month. We need to recognize these shifts and trust and respect the information our bodies are giving us."

The good news? Women can absolutely build their VO₂ max just as effectively as men, with a few strategic adjustments. Maloof recommends timing VO₂ max training within the menstrual cycle. She explains, "During the follicular phase (from menstruation to ovulation), women often experience higher energy levels and better recovery due to rising estrogen, which can support intense training." 

In 1986, the U.S. saw a huge uptick in fitness, with 35% more adults engaging in regular exercise than just two years prior and more than 33 million people suddenly jogging. This boom in fitness culture was thanks to Kenneth Cooper, an M.D. who first championed aerobic activity, and it coincided with a 48% drop in heart disease death rates—the first significant decline in history, contributing to a six-year increase in life expectancy. Cooper's vision laid the groundwork for how we approach cardio today: as a cornerstone of longevity.

Cardio has come a long way since the days of prioritizing hours over impact. Today, it's all about efficiency: getting more out of less—and let's face it, that's what we all need. In the era of jam-packed schedules and the growing awareness of joint health, most of us don't have the time (or knees) for a 10-mile run. But with just 10 minutes of sprint intervals once or twice a week, you can gain meaningful cardio benefits without the wear and tear. High-intensity, short-duration workouts not only save time but also yield impressive results, giving you all the benefits of cardio with a fraction of the commitment.

Another great workout to add to the mix is interval training, alternating between short, high-intensity bursts and slower recovery phases. This form of training doesn't just improve your VO₂ max; it enhances speed, endurance, and muscle performance. By increasing your oxygen utilization, you're actually making all your other physical activities easier, whether it's a strength session, a game of tennis, or playing with your kids.

There aren't any shortcuts to improving your VO₂ max—meaning you can't hack your way to optimal cardiovascular fitness. Real, consistent, hard work is your friend here, but luckily, embracing different activities can keep it exciting, and you can get big payoffs in a short amount of time.

Options like rucking, cycling, air biking, and HIIT deliver major VO₂ max benefits. If you love running, by all means, do it, and get those sprints in! It's just nice to know that's not the only way to boost this meaningful metric.

For someone starting out who is currently only walking, you can increase your walking speed and try working on intensity by tackling hills. Whatever level you are at, you want to build on it. Galpin previously shared on the podcast that even 10 minutes a week of these practices can boost VO₂ max scores.

Martin Gibala, Ph.D., a professor of kinesiology at McMaster University, supported this during his time on the podcast as well. His research found that just three 20-second bursts of intense exercise can improve VO₂ max—just as effectively as traditional, longer workouts.

Your 10-minute VO₂ max training cheat sheet:

1. Warm up for 2-3 minutes
2. 20-second all-out sprint (run, bike, row, etc.)
3. Recover for 2 minutes 
4. Repeat a 20-second sprint 
5. Recover for 2 more minutes 
6. Final 20-second sprint 
7. Cool down 

That's just 1 minute in a high-intensity zone, and 10 minutes of your day, to better total-body health and longevity.

"Nothing is better at improving VO₂ max than challenging VO₂ max," says Galpin, so remember you are only competing against yourself.

Research shows that supplementation of urolithin A, a postbiotic compound found in the gut, can be beneficial for VO₂ max, due to its impact on mitochondrial function and muscle endurance.

Even better, it also reduced markers of inflammation and improved energy production. Although these studies often use higher doses than our bodies naturally produce, they reveal a compelling link between VO₂ max and gut health—a promising area for future research.

Want an excuse to hit the sauna? Post-workout heat exposure ramps up heart rate, blood flow, and plasma volume, all of which can enhance cardiovascular fitness. Studies have found that adding sauna sessions after exercise significantly boosted VO₂ max5 more than exercise alone. It is not only a fantastic recovery tool but also a great way to level up your endurance gains without extra reps.

By now you're probably wondering what kinds of numbers you're actually shooting for, so look no further.

As more people embrace cardio well into their later years, it's becoming clear that VO₂ max isn't just a measure of athletic performance but a powerful tool for extending healthspan and promoting lifelong independence. Yet, only about 30% of women over 50 meet recommended aerobic activity levels, underscoring the opportunity to improve health and fitness across all ages. With fitness personalization now in focus, many are redefining how cardio fits into their lifestyles, blending high-efficiency VO₂ max workouts with the latest tracking technology to create routines tailored for each stage of life.

In recent years, wearable technology has made it easier to monitor VO₂ max outside of lab settings, allowing users to track progress conveniently at home. Once a task confined to clinical settings—with masks and treadmills required—tracking VO₂ max can now be done through smart devices like Oura rings, Apple Watches, and other wearable trackers. (You can learn how to estimate yours here.)

Maloof highlights the VO₂ Master Analyzer as one product that she is excited about when it comes to accurate VO₂ max monitoring. These devices will only become more sophisticated and accessible with time. With the wearable fitness tracker market projected to grow 18.5% through 2033, it's safe to say that personalized cardio metrics are just getting started. 

Ongoing research is also highlighting new associations between VO₂ max and other health factors, from nutrient levels to metabolic and genetic markers. This might even include early detection of conditions like Alzheimer's6, where a VO₂ max decline could act as an early indicator.