May 14, 2026, 6:09 am | Read time: 6 minutes
A high VO2max is closely linked to a longer life expectancy and better endurance. But how can this value be improved? I discussed this with the American exercise scientist who has extensively studied VO2max and even published a book on it. In our conversation, he explained why moderate training is often sufficient for beginners, why high-intensity intervals are particularly effective, and whether an exceptionally high VO2max is really crucial for a long life.
FITBOOK: What do you recommend for people with average fitness levels to improve their VO2max?
Brady Holmer: “There are different opinions on this topic, especially regarding whether most of the training should be moderate or high-intensity. For most people who are generally fit and want to improve their VO2max, almost any form of regular exercise helps. Those who haven’t trained intensively or in a structured way will already increase their VO2max through moderate Zone-2 training.”
Also interesting: FITBOOK author has been doing Zone-2 training for 5 months: “It sounded completely crazy to me”
“Basically, anything that causes faster breathing works”
This should be achievable for most people.
“Basically, anything that causes faster breathing works. This can include brisk walking, light jogging, or relaxed cycling. You don’t have to do intervals, but regularity is crucial: at least three, up to five times a week. Such training alone improves circulation, mitochondrial function, and thus VO2max.”
But eventually, that’s not enough.
“As fitness increases, training intensity must be raised. There’s no doubt that high-intensity interval training is the most effective way to boost VO2max. This is because the body reaches its maximum oxygen uptake during such training. Those who want to push their performance limits must consciously approach them at times.”
Phases with Heart Rate at About 80 Percent
How much high-intensity training is advisable?
“That depends heavily on the individual’s fitness level and the time they can invest in training. If someone only has two days a week for endurance training, I would recommend intervals. It doesn’t have to be training at the absolute limit every time. But there should at least be phases where the heart rate rises to about 80 percent or more of the age-related maximum heart rate.”
There are numerous forms of interval training. Which is the most effective?
“It’s difficult to name a single training protocol as the best for improving VO2max. Intervals lasting about one to four minutes are very suitable. In this range, you work intensively but still with a load that can be maintained for several minutes. These intervals are also time-efficient, and many studies show they are effective.”
The importance of VO2max for healthy aging is also a topic in Nuno Alves’ book “Highway to Health – In 7 Steps to a Healthy Long Life,” which will be released on January 4, 2027.
This Interval Method Maximizes Endurance
“The VO2max Value You Should Have at Age 50”
Intervals for Increasing VO2max
The Norwegian Protocol is often mentioned in this context.
“It consists of 4 × 4 high-intensity intervals. It’s not the only and probably not the optimal protocol for increasing VO2max, but it’s one of the most studied. Many studies show it’s effective, which is why it’s often cited. Four intervals of four minutes mean only 16 minutes of intense exertion in total. The training is demanding, but manageable for many people, especially because it’s clear that the hard phase is time-limited.”
Also interesting: Norwegian Protocol – this interval method maximizes endurance
It’s doable, sure. But I suffer every time I train according to the Norwegian Protocol. Would such intervals alone be sufficient?
“In the long run, you should combine intensive interval training with two easy training sessions per week for basic endurance. This is more sustainable and makes it easier to maintain training over a longer period.”
What would a specific training plan look like?
“If I had to formulate an ideal minimal protocol for someone who wants to significantly increase their VO2max, I would recommend the following: two easy endurance sessions per week of 45 to 60 minutes each, plus one high-intensity interval session.”
If VO2max is so relevant for longevity, how can it be explained that many people live very long without targeted basic training or high-intensity interval training?
“Those who live to 95 or 100 years old probably have special genetic predispositions. But lifestyle factors also play a big role. You hear a lot about the so-called Blue Zones, and I believe there’s something to it. These people are active all day at a low intensity, they are constantly moving, eat healthily, and get plenty of daylight. All of this contributes to longevity.”
About the Person
Brady Holmer is an expert in exercise and performance physiology. The American publishes the successful newsletter “Physiologically Speaking”, is regularly heard 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 don’t need the highest possible VO2max to live to 100”
Is a particularly high VO2max perhaps not that relevant in the end?
“The central question is rather: Do you need a very high VO2max to live a long life? I don’t think so. You need the aforementioned minimum level to remain functionally independent. But you don’t need the highest possible VO2max to live to 100.”
So, it’s more important whether we can still do what we want in old age.
“For many people, it’s not enough just to live to 80 or 90. They want to be active at that age, play sports, and even train competitively. This sets them apart from many people in the so-called Blue Zones.”
… who may live long but possibly have different expectations regarding their performance.
“They don’t train much, but that’s not their goal. However, if someone wants to participate in a triathlon at 80, they need a high VO2max and must maintain it into old age. So, I would say: To live long, you don’t need an exceptionally high VO2max. To live long and remain above-average in performance, you do. In the end, it depends on what you want: Do you want to take leisurely walks, which is fine, or would you rather play basketball? I suspect that many people from the Blue Zones wouldn’t be capable of intense physical exertion if asked.”