The Minimum Effective Dose of VO2 Max Training
“The higher your VO2 max, the longer you're likely to live. It’s one of the most powerful biomarkers of longevity we have.”
— Dr. Peter Attia, physician and author of Outlive
VO2 Max isn’t just for elite athletes or lab rats in spandex. It’s a powerful predictor of longevity, resilience, and overall cardiovascular health, arguably more important to the average person than even blood glucose or cholesterol. But here’s the good news: you don’t need to train like a Tour de France cyclist to reap the benefits.
In fact, the minimum effective dose (MED) of VO2 max training may be far less than you think. With just a handful of well-placed efforts every couple of weeks, you can improve aerobic capacity, boost your energy, and lower your risk of chronic disease, without overhauling your entire training routine.
But one important note before we go any further: never start here.
VO2 max training, a.k.a. maximal aerobic power, peak oxygen uptake, and aerobic capacity training, lives in Zone 5 and it’s near the top of the cardiovascular intensity pyramid. If you haven’t yet built a solid aerobic base—particularly with Zone 2 training—you’re skipping a critical step. The wider the base, the higher the peak. Building mitochondrial density, improving lactate clearance, and strengthening your heart muscle all begin in Zone 2, not in the red zone of breathless intervals.
This article covers:
What VO2 Max is and why it matters
How to measure or estimate yours
Why it’s so tightly linked to lifespan
The minimum dose required to improve it
Science-backed protocols for different fitness levels
And how to program it effectively (without burning out)
Let’s dig into how this single metric can change how you train, and potentially, how long you live.
What is a VO2 Max?
VO2 Max, or maximal oxygen uptake, refers to the maximum amount of oxygen an individual can utilize during intense exercise. It is a key indicator of aerobic endurance and cardiovascular fitness. VO2 Max is typically measured in milliliters of oxygen consumed per kilogram of body weight per minute (ml/kg/min).
To measure VO2 Max, individuals undergo a graded exercise test, often on a treadmill or cycle ergometer, where the intensity of the exercise is progressively increased until exhaustion. Throughout the test, the volume of oxygen inhaled and carbon dioxide exhaled is measured using a metabolic cart. The highest value of oxygen consumption
Why VO2 Max Matters
VO2 Max is a crucial indicator of cardiovascular and overall health, reflecting the efficiency of the heart, lungs, and muscles in oxygen utilization. Higher VO2 Max levels are linked to many health benefits, such as:
Improved lifespan
Reduced risk of stroke
Lower risk of heart disease
Decreased risk of diabetes
Reduced risk of cancer
Better mood
Enhanced sleep quality
Increased physical endurance
Improving VO2 Max is not just for athletes. In fact, it’s arguably more important for non-athletes. A 2018 study (graph below) meticulously looked at the impact of VO2 Max on lifespan, categorizing participants into five distinct fitness levels: low, below average, average, above average, and elite. When we look at the difference in going from one group to the next, we find a significant difference in lifespan over a period of 10 years.
Low vs. Elite: 404% reduction in mortality
Low vs. High: 290% reduction in mortality
Low vs. Above Average: 175% reduction in mortality
Low vs. Below Average: 95% reduction in mortality
Below Average vs. Above Average: 80.0% reduction in mortality
Above Average vs. High: 129.0% reduction in mortality
For comparison, some of the most deadly things we know of today have a much lower risk compared to the potential benefits of improving VO2 Max.
End Stage Renal Disease (ESRD): 178% increased risk of mortality
Smoking: 41% increased risk of mortality
Diabetes: 40% increased risk of mortality
Coronary Artery Disease (CAD): 29% increased risk of mortality
Hypertension: 21% increased risk of mortality
So, yes, it’s very important to address your VO2 Max.
Factors Influencing VO2 Max
Several factors can influence an individual's VO2 Max, including:
Age: VO2 Max generally peaks in the late teens to early twenties and declines by about 10% each decade after that.
Genetics: Genetic predisposition plays a significant role in determining VO2 Max. Studies suggest that genetics can account for 25-50% of the variance in VO2 Max between individuals.
Fitness Level: Regular aerobic exercise can significantly improve VO2 Max. Individuals who engage in consistent, high-intensity cardiovascular training typically have higher VO2 Max values compared to sedentary individuals.
Not being able to truly control two out of three of those factors means that controlling that third one becomes critically important.
What is a Good VO2 Max?
Andy Galpin, the famed human performance scientist, has a saying. He states that for men, you should never be below 50 unless you’re over 50. Declines are going to happen, so it’s important to stay as close to the high end of your age as possible—the superior category below-which will help you with each subsequent year and decade, and ultimately improve your healthspan and lifespan. See the research above for how jumping from group to group impacts your mortality risk.
Fun fact: The highest recorded VO2 Max belongs to Norwegian cyclist Oskar Svendsen, with a mind-blowing score of 97.5 ml/kg/min in 2012.
What is a Good VO2 for Men and Women?
How to Determine Your VO2 max
Determining your VO2 max isn't the most straightforward thing but it's not difficult to do either. While the gold standard is lab testing, there are field tests you can use today.
1. Laboratory Testing
This is the best way to test VO2 Max. It requires specialized equipment and is performed in a controlled environment. The measurement of VO2 max is calculated directly from the volume of oxygen consumed during maximal exercise.
2. Field Tests
Cooper Test
Calculation: VO2 max=(distance in meters−504.9)/44.73
where distance is the total distance run in 12 minutes.
1.5-Mile Run Test
Calculation: VO2 max=3.5+483/time in minutes
where time is the total time taken to run 1.5 miles in minutes.
Rockport Walking Test
Calculation: VO2 max=132.853−(0.1676×weight in pounds)−(0.3877×age)+(6.315×gender factor)−(3.2649×time in minutes)−(0.1562×heart rate)
where the gender factor is 0 for females and 1 for males.
3. Wearable Technology
Fitness Trackers and Smartwatches: These use proprietary algorithms to estimate VO2 max based on heart rate data and exercise intensity. The formulas vary by brand and don't tend to be the most accurate predictors. They’re better than nothing, but I recommend tracking your VO2 max with the measures above and comparing it to your fitness tracker to see if there is a correlation, and then, if there is, use the fitness tracker for simplicity.
What is the Minimum Effective Dose of VO2 Max Training?
To determine the MED of VO2 training, we have to dive into the literature. One of the best studies on the topic is a meta-analysis titled The Effect of Training Intensity on VO2max in Young Healthy Adults: A Meta-Regression and Meta-Analysis which analyzed 28 studies with participants averaging 23 years old and a mean VO2 max of 3.4 liters per minute. The studies were divided into three intensity levels low intensity (60-70% VO2 max), moderate intensity (80-92.5% VO2 max), and high intensity (100-250% VO2 max). Here are the results:
Low Intensity: +0.29 l/min (Effect Size = 0.77)
Moderate Intensity: +0.26 l/min (Effect Size = 0.68)
High Intensity: +0.35 l/min (Effect Size = 0.80)
These results show that even low-intensity exercise ( above 60% VO2 max) improves VO2 max, however, the most efficient form of exercise was the high-intensity training.
Another study, VO2max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis, supports these findings and provides more data. It highlights that longer intervals (3-5 minutes) result in larger VO2 max increases (up to 0.8-0.9 L·min−1). It also found that there were substantial increases in VO2 max (0.51 L/min) with HIIT training programs compared to traditional continuous training. The inclusion criteria for these studies had a minimum of 3 days per week. So, let's look at another study to find out the minimum amount of frequency.
Finally, a 2014 study on semi-pro soccer players divided participants into two groups. Both groups did high-intensity interval training (HIIT) with 5 sets of 4 minutes of work at 87-97% max heart rate, but one group did it weekly and one every other week. The researchers found no significant difference in VO2 max between one group training weekly and another training every other week for six weeks.
The research in the field of VO2 is fast, but when it comes down to the minimum effective dose, it’s scant. Based on the data, however, h
Conclusion: Your Minimum Effective Dose for VO2 Max
Based on these studies, here's how to achieve the minimum effective dose for VO2 max training:
Intensity: Train at Heart Rate Zone 5 for optimal efficiency.
Frequency: A minimum of every other week.
Duration: Use intervals of 3-5 minutes, totaling at least 10 minutes of high-intensity work per session.
The Minimum Effective Dose of VO2 Max Training is 80-92.5% VO2 max performed every other week using 3-5 minute intervals with about a 1:1 ratio of work to rest.
How to know your % of VO2 Max?
Most people don't have access to a lab that measures oxygen uptake during maximal exertion, but you don’t need one to estimate your training zones. Heart rate is the most accessible and accurate proxy for most of us. To estimate your VO2 max training zone, use the following formula:
VO2 max roughly corresponds to your Heart Rate Zone 5, which is about 90–100% of your max heart rate.
Max heart rate = 220 – your age (a rough estimate).
So, for a 40-year-old, VO2 max training occurs at around 162–180 bpm. A more precise method would involve a lactate threshold test or a graded exercise test with a physiologist, but heart rate monitors with VO2 max estimates (like Garmin or Polar) can help you dial it in reasonably well.
Another practical marker: If you can sustain the effort for more than 8 minutes, it’s probably not VO2 max intensity. These sessions should feel brutally hard but still controlled—not a full sprint, but you’re gasping for air and can’t talk.
Personally, I use a Garmin watch with a Polar H10 heart rate monitor strap to guide my Zone 5 intervals, and I aim to include these sessions about every 10–14 days during race build-ups or when I want to focus on improving aerobic ceiling.
VO2 Max Training Guidelines and Protocols
Not every VO2 max session needs to be brutal or long, but it does need to be intense and intentional. A typical structure involves intervals lasting 1 to 5 minutes, with active recovery periods lasting between 50% to 100% of the work interval. This keeps your heart rate elevated without pushing you into full-blown sprint territory. You’re aiming for a total of 10 to 20 minutes of high-intensity work, depending on your fitness level.
In terms of pacing, these efforts often align with your 2K to 3K race pace—hard but sustainable for a few minutes at a time. Think fast, focused, and controlled, not all-out sprints.
VO2 Max Protocols
There’s no one perfect protocol, but most effective VO2 max sessions fall into a common framework: short-to-moderate bursts (1–5 minutes) of high effort, paired with active recovery that lasts about half to equal the work time. Across the workout, you’re looking to accumulate 10 to 20 minutes total at VO2 max intensity.
This typically translates to paces close to your 2–3K race effort if you’re a runner, meaning fast enough that you can’t hold a conversation, but not so fast you blow up in the first rep.
Let’s break down a few science-backed options...
General Guidelines
While a precise number is elusive, research provides some general guidelines:
Intensity Matters: Most studies suggest that training at a high intensity (around 80-90% of VO2 Max) is crucial for significant improvements. Lower intensities can help maintain fitness but might not drastically increase VO2 Max.
Volume is Important: While intensity is key, the total volume of training also matters. A balance between high-intensity workouts and recovery is essential.
Consistency is Key: Regular training, even at moderate intensity, can yield improvements over time.
Specific Training Recommendations
Your starting point depends on your current fitness level. Here's how to approach VO2 max training based on where you are:
Beginners: Start with 3 to 4 sessions per week of moderate-intensity cardio, such as brisk walking, cycling, or light jogging. Focus on building a consistent aerobic base before layering in intensity. Once your baseline improves, you can add short bursts of higher effort (like 30-second pick-ups) to ease into interval training.
Intermediate athletes: Add 2 to 3 high-intensity interval training (HIIT) sessions per week. Combine these with 1–2 days of steady-state aerobic work. Intervals can range from 2 to 4 minutes at Zone 5, with equal recovery. This is where you'll start to see noticeable gains in VO2 max with relatively minimal training time.
Advanced athletes: To keep improving, you'll likely need to increase the intensity, duration, or frequency of your VO2 max intervals. That could mean 4–6 minute reps with shorter recovery periods, or back-to-back VO2-focused workouts within a week. At this level, working with a coach can help fine-tune pacing, recovery, and periodization to prevent burnout and overtraining.
Note: Since there is a lot of crossover between H.I.I.T. and VO2 Max, consider substituting one VO2 Max day for one H.I.I.T. day.
Proven VO2 Max Protocols
There’s no shortage of ways to stimulate VO2 max, but some formats consistently outperform others. These protocols are supported by research and used widely in both clinical and elite athletic settings:
Norwegian 4x4 Protocol: 4 intervals of 4 minutes at 90–95% max heart rate (roughly Zone 5), with 3 minutes of active recovery between efforts. Total high-intensity time: 16 minutes.
Classic 5x5: 5 intervals of 5 minutes at VO2 max pace, with 2–3 minutes of recovery. Slightly more demanding than the 4x4, better for those with an established aerobic base.
Long Intervals with 1:1 Work-to-Rest Ratio: 4 to 6 sets of 3–5 minutes at high intensity, each followed by equal rest. This format helps maintain high effort throughout without tanking recovery.
Uphill VO2 Max Repeats: 4–6 rounds of 2–3 minute uphill runs at near-max effort, with slow jog back down.
Across all these formats, the goal is the same: accumulate 10 to 20 minutes of total time at or near VO2 max intensity, with recovery windows that allow you to maintain quality efforts.
FAQ
Q: What is VO2 Max?
VO2 Max (maximal oxygen uptake) is the maximum amount of oxygen your body can use during intense exercise. It's considered the gold standard for measuring cardiovascular fitness and aerobic capacity. A higher VO2 Max means your body can deliver and utilize more oxygen—leading to better endurance, healthspan, and longevity.
Q: What are other names for VO2 Max training?
VO2 Max training is also referred to as maximal aerobic power, Zone 5 training, or aerobic capacity training. In running circles, it's often associated with efforts around 2K to 3K race pace—hard, fast, and unsustainable beyond a few minutes.
Q: What training zone does VO2 Max fall into?
VO2 Max training corresponds to Heart Rate Zone 5—roughly 90 to 100% of your max heart rate. This is your redline zone. You’re working near your maximum capacity, typically unable to speak more than a word or two at a time. This is not where beginners should start.
Q: Should beginners jump into VO2 Max training?
No. Start by building a solid aerobic foundation through Zone 2 training (60–70% max HR). A wide aerobic base improves mitochondrial density, capillarization, and lactate clearance—all of which support VO2 Max performance. You wouldn’t build a pyramid from the top down. Base first, peak later.
Q: Is it okay to mix Zone 2 and Zone 5 in the same session?
Yes—but order matters. Do Zone 2 first, then Zone 5 if combining them. According to exercise physiologist Dr. Iñigo San Millán, doing Zone 5 first triggers hormonal responses and spikes in blood lactate that inhibit lipolysis (fat burning), reducing the benefits of your Zone 2 session. Peter Attia has also explored this in-depth: if you're going to mix, keep Zone 5 at the end or, better yet, on a different day.
Q: Can I rely on an Apple Watch or Garmin for VO2 Max?
Sort of. These wearables use algorithm-based estimates (usually derived from heart rate variability, pace, and movement patterns). They’re not as accurate as lab testing or even field tests like the Cooper Test or Rockport Walk Test. That said, they can be helpful if you track trends over time. I personally use a Garmin with a chest strap for more accurate data and cross-reference it with occasional field tests.
Q: Why is VO2 Max so closely tied to longevity?
In a 2018 JAMA study, researchers found that VO2 Max had a stronger correlation to all-cause mortality than smoking, diabetes, or high blood pressure. For example, going from the lowest to the highest fitness tier showed a 404% reduction in mortality. The takeaway: training your aerobic capacity is one of the most powerful longevity tools you have.
Q: How often should I train at VO2 Max intensity?
For most people, every 1 to 2 weeks is plenty. Even trained athletes often cap their VO2 sessions to once weekly. The minimum effective dose appears to be 10–20 minutes of high-intensity intervals every other week, using 3–5 minute bouts near max heart rate.
Q: Can I improve my VO2 Max without running?
Absolutely. You can do VO2 Max workouts on a bike, rower, ski erg, assault bike, or uphill hikes—as long as you hit the right intensity. The mode doesn’t matter as much as the heart rate response and oxygen demand.
Q: Is VO2 Max genetic or trainable?
Both. Genetics play a big role—accounting for 25–50% of the variance between individuals—but regular training (especially high-intensity aerobic work) can result in 15–30% improvements, even in well-trained individuals. You can’t change your ceiling, but you can get a lot closer to it.
Related:
