VO2 Max Training: Why the Hype?

Why It Matters

VO₂ max refers to your body’s ability to take in, transport, and use oxygen during exercise. It’s one of the strongest indicators of cardiovascular fitness and has been closely linked to overall health, performance, and longevity. Higher VO₂ max levels are associated with a lower risk of heart disease, improved metabolic health, and a greater capacity to tolerate physical and life stress as we age.

VO₂ max training uses structured high-intensity intervals (hence the name “High Intensity Interval Training” or HIIT)  to challenge the heart, lungs, and muscles at a level that drives adaptation. Unlike short sprints, these efforts are sustained long enough to meaningfully improve overall muscle efficiency and your body’s ability to use oxygen.

VO₂ max can drop about 10% each decade after the age of 25, and even quicker after the age of 60. With periods of detraining (or no training at all) decline accelerates to alarmingly low numbers. With VO₂ max being the most sensitive measure for health and longevity, slowing its decline is imperative.

How We Train VO₂ Max

One of the most researched and effective approaches to improving VO₂ max is the Norwegian 4×4 method. This protocol consists of four 4-minute intervals performed at a hard but controlled intensity (roughly 85–95% of max heart rate), with 3 minutes of easy recovery between efforts. The structure allows you to spend enough time at a high aerobic demand to improve VO₂ max while keeping the session safe, repeatable, and sustainable.

When programmed appropriately and performed consistently, VO₂ max training builds a stronger cardiovascular system—supporting not just athletic performance, but long-term health, energy, and resilience.

Ready to Start?

Every week, our VO₂ max training classes help build your capacity for oxygen. Join us and start improving your healthspan!