February 21, 2026, 1:12 pm | Read time: 5 minutes
Anyone who deals with endurance, performance, and healthy aging inevitably encounters a central value: VO2max. Few parameters are considered as closely linked to fitness and life expectancy. American exercise scientist Brady Holmer has delved deeply into this topic and published a book about it. For FITBOOK, I spoke with him about the values we should aim for and what VO2max actually reveals.
FITBOOK: VO2max describes the body’s maximum oxygen uptake and is closely related to performance and life expectancy. Is there a lower limit at which people experience problems in daily life?
Brady Holmer: “There is indeed a well-established benchmark. It is around 15 ml/kg/min. Below this threshold, everyday activities like walking, climbing stairs, or carrying groceries become noticeably more difficult. You typically lose a large part of your functional independence.”
“Value of about 50 at age 50”
VO2max naturally decreases with age. What values should we aim for in midlife?
“Basically, you should try to build up your VO2max as high as possible in your 30s, 40s, and 50s. Data shows that the value decreases by about ten percent per decade. Therefore, I consider a value of about 50 at age 50 a reasonable minimum goal for most people. Then you would be around 45 ml/kg/min at 60, about 40 at 70, and maybe around 35 at 80. This way, it would also be possible to have a VO2max above the benchmark of 15 ml/kg/min at 90 or 100.”
Wouldn’t it be better to have even higher values in midlife?
“Up to a certain point. Of course, you can tailor your training to that. The interesting question is, at what cost? If you solely try to maximize VO2max and aim for values of 70 or 80, it can come at the expense of other important aspects of fitness, such as strength training. There are also genetic differences: Not everyone can achieve a VO2max of 80; some people are genetically and in their trainability more around 60.”
“My value is between 75 and 80”
You are 32 years old and a marathon runner. What is your current VO2max?
“I have had my VO2max tested several times. Currently, it is probably between 75 and 80. Interestingly, I had a high value very early on. When I was 14 or 15, a test measured my VO2max at about 76. As you can see, I have hardly increased this value over my lifetime. Looking at it today, this value has remained relatively constant over the years. At the same time, I have become a better runner over my lifetime.”
You ran the Boston Marathon last April in 2:24:26.
“In my view, this also shows that in terms of performance development, such as in running, it’s not always about increasing VO2max. You can become significantly faster without the value improving at all.”
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Connection between VO2max and longevity
What physiological mechanisms explain the connection between VO2max and longevity?
“We don’t know the definitive answer yet. I think it’s a combination of several factors. To achieve a high VO2max, mitochondria must function well. At the same time, oxygen supply also plays a central role. However, I believe the physiological infrastructure that the body builds is crucial.”
You mean our vascular system.
“This includes a denser capillary network. This improves blood flow to all organs. It is crucial for a healthy brain and plays an important role in preventing diseases like Alzheimer’s. This vascular network also strengthens heart function. Cardiovascular diseases remain the most common cause of death in older age. Those with a high VO2max are less likely to suffer from oxygen supply shortages to the heart, which can help delay age-related diseases. Additionally, the pronounced capillarization also improves muscle supply and positively affects glucose metabolism.”
So, behind the reduced overall mortality are many causes of death that we could avoid.
“People usually die from specific age-related diseases. By reducing the risk of Alzheimer’s or cardiovascular diseases, you can thus postpone death. In this sense, a high VO2max is an important protective factor. To live longer, we must try not to die from one of the typical age-related diseases.”
“What do we want to die from in the end?”
We have to die from something, but we can influence what it is.
“I like this thought. It’s a bit morbid, but we shouldn’t ask what we don’t want to die from, but rather: What do we want to die from in the end? Because that will happen. And in the end, it’s always specific diseases.”
About the person
Brady Holmer is an expert in exercise and performance physiology. The American publishes the successful newsletter “Physiologically Speaking”, is regularly featured as a guest on international podcasts, and wrote “VO2Max Essentials,” a guide on the importance of VO2max for health and performance. As an active marathon runner, he combines scientific analysis with his own competitive experience.
You already mentioned Alzheimer’s. Do studies show a connection with VO2max?
“Several studies have been published on this in recent years. They show that higher cardiorespiratory fitness, often measured by VO2max, is associated with a lower risk of Alzheimer’s. In some studies, this was directly examined using MRI. People with higher VO2max show better brain blood flow and overall more favorable structural and functional markers of brain health. The underlying mechanism is likely related to cerebral blood flow and metabolism. Impaired energy supply and restricted brain blood flow are considered central factors in the development of Alzheimer’s disease. In this respect, I see a clear biological connection here.”