VO2 Max is the single best predictor of how long you will live.
A 2018 study of 122,007 patients found that cardiorespiratory fitness predicts mortality better than smoking, high blood pressure, diabetes, or heart disease combined. Enter your VO2 Max and see where you stand.
5x
Lower mortality risk, top vs. bottom quartile
13%
Mortality reduction per 1 MET increase in VO2 Max
10%
Decline per decade without intervention
How to get your number
Method 01
Wearable Device
Garmin, Apple Watch, Polar, Suunto, and Fitbit Charge 5+ all estimate VO2 Max from heart rate during outdoor running. Most consistent when measured during a steady outdoor run.
Method 02
Cooper 12-Minute Run
Run as far as possible in 12 minutes on a flat surface. Formula: VO2 Max = (distance in meters minus 504.9) divided by 44.73. Simple, validated, no equipment needed.
Method 03
Resting Heart Rate Formula
Estimate: 15.3 multiplied by (max heart rate divided by resting heart rate). Max HR = 220 minus your age. Less accurate but useful as a baseline estimate.
Method 04
Lab VO2 Max Test
Gold standard. Treadmill or cycle ergometer with metabolic gas analyzer. Available at sports medicine clinics and university exercise physiology labs. The most precise measurement available.
Your Longevity Percentile
Visualize Your Fitness Score
Why This Number Matters
How to improve your VO2 Max
HIIT Protocol
4x4 intervals: 4 minutes at 85-95% max heart rate, 3 minutes recovery, 4 rounds, 3x per week. The most evidence-backed VO2 Max improvement protocol. Expect 10-15% improvement in 8 weeks.
Zone 2 Base
150-180 minutes per week of Zone 2 cardio (conversational pace) builds mitochondrial density and fat oxidation capacity — the aerobic base that HIIT sits on top of.
Supplementation
Beetroot nitrate (Neo40 or SuperBeets) raises NO 2 hours pre-exercise and improves oxygen delivery efficiency. NAD+ precursors support mitochondrial function. CoQ10 ubiquinol supports ATP production in cardiac muscle.
Cardiovascular Protocol
The evidence-ranked cardiovascular supplement stack
Arterosil HP for glycocalyx restoration, Vascanox HP for nitric oxide support, nattokinase for fibrinolysis. The three cardiovascular mechanisms with the strongest human trial evidence.