VO₂ max: your fitness, measured.

VO₂ max is the maximum amount of oxygen your body can use during intense exercise, measured in millilitres per kilogram per minute (mL/kg/min). It is the single best measure of cardiorespiratory fitness, and one of the strongest known predictors of all-cause mortality and healthspan.

Why VO₂ max matters

Cardiorespiratory fitness reflects how well your heart, lungs and muscles work together. Higher fitness is consistently associated with lower risk of cardiovascular disease, many cancers and early death. And, importantly, it is modifiable through training.

What the clinical evidence shows

• Mandsager et al. (JAMA Network Open 2018): in over 122,000 people, higher cardiorespiratory fitness was associated with progressively lower mortality, with no observed upper limit of benefit; being unfit carried risk comparable to major conditions such as diabetes.
• Kodama et al. (JAMA 2009): a meta-analysis showing each 1-MET increase in fitness was associated with roughly 13% lower all-cause mortality.
• Ross et al. (Circulation 2016): a scientific statement arguing cardiorespiratory fitness should be treated as a clinical vital sign.

Evidence-based reference ranges

VO₂ max is interpreted by age and sex; the bands below are a general guide for adults (mL/kg/min) and your report is compared to age- and sex-matched norms:

Clinical interpretation

• VO₂ max should always be interpreted relative to your age and sex, not as a single absolute number.
• Because it is highly trainable, VO₂ max is one of the most actionable longevity metrics. Improvements track with reduced risk.
• A gold-standard measurement uses a cardiopulmonary exercise test (CPET) with a mask; wearables provide useful estimates between tests.

How this works at HodieLabs

VO₂ max testing is available as an add-on to any HodieLabs membership, performed at a partner exercise-physiology lab and tracked alongside your biomarkers and wearable data through our Melbourne Preventative Health & Longevity Clinic.

References

1. Mandsager K, et al. Association of cardiorespiratory fitness with long-term mortality. JAMA Netw Open. 2018;1:e183605.
2. Kodama S, et al. Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events. JAMA. 2009;301:2024–2035.
3. Ross R, et al. Importance of assessing cardiorespiratory fitness in clinical practice. Circulation. 2016;134:e653–e699.

This page is general information from the HodieLabs Evidence-Based Clinical Library, not medical advice. Speak with your GP about what testing and care is appropriate for you.