Why VO2 Max Is The GREATEST Predictor Of Lifespan | Dan's Journey Back to Health and Fitness (Pt. 2)

Join ex-Tour de France cyclist, Dan, in the second episode of his 6-month fitness and longevity journey as he delves into the power of VO2 max and its role in predicting lifespan.
He explores how this vital metric reflects cardiovascular health, endurance, and overall wellness and in what ways VO2 max is key to unlocking a longer, healthier life!
In association with Whoop 👉 gcn.eu/Whoop
Welcome! 0:00
Why is VO2 max important? 0:21
What is VO2 max? 1:32
How is VO2 max tested? 5:15
What is a good VO2 max for my age/gender? 6:25
Examples of incredible increases in VO2 Max 8:08
What can I do to improve my VO2 Max? 10:18
Dan’s exercise regime so far 11:44
Whoop metrics #AD 14:37
Conclusion! 15:09
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How has your health and fitness journey been going lately? 🏃‍♀️
Let us know in the comments! 💬
Watch more on GCN...
📹 How To Improve Your VO2 Max 👉 • How To Improve Your VO...
📹 VO2 Max Training For Cyclists 👉 • How To Boost Your 5 Mi...
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📹 Or why not check out our Features Playlist 👉 ​​gcn.eu/gcnfeatures
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#gcn #cycling #roadcycling #roadbike #bike #bikes #bikelife #vo2max #longevity #lifespan #healthspan #health #fitness #whoop #healthylifestyle
📸 Photos - © Velo Collection (TDW) / Getty Images & © Sirotti Images
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[@gcn]

How has your health and fitness journey been going lately? 🏃‍♀️

[@panzerveps]

Since I started training for a triathlon my fitness and overall health has improved a lot. I've been a fit cyclist for a decade, but since all my strength was concentrated in my legs I had plenty of upper body problems. The only negative thing is that my P2W ratio has decreased because of increased upper body muscle mass...

[@tomlangleydesign]

Dan, what a great attitude you have about this. I love my bike, I don’t race anymore and the social benefits of riding are also a huge help. I think this approach is a great way to attract more viewers, to boot

[@matthewcreelman1347]

Five years ago, when I was 36, my watch that estimated my VO2 max was 23. About 250 weeks of exercise and weight loss later, at the age of 41 my Garmin estimates my VO2 max to be 58. So I guess that it’s going OK.

[@independentcyclist]

VO2 Max, is it a Volume of Oxygen the maximum our body can take? That is why we should regulate our oxygen intake.

[@kolstefan5]

No tv, no processed food, no alcohol and min. 2-3h of riding or similar stuff.

[@whatwelearned]

I wish Dan would go back to presenting more vids; he's a really good presenter and I think that gets forgotten now that he mostly just does the GCN show.

[@shaun7163]

100%, he's so good, relatable, down to earth, easy presenting style, like someone you'd chat to down the pub to see what he's been up to

[@andrewmcalister3462]

Much as I love Ollie and his science-based approach to things, Dan was the right person to present this video.

[@Gixer750pilot]

Yep !!! And he’s more relevant and relatable to us middle aged mamils with dad bods more than ever !!!

[@newttella1043]

I think Dan is a legit journalist.

[@Katcycle]

Couldn't agree more. More Dan, please. 😃

[@TarkaChops]

For the vast majority of us cyclists, this is probably GCN's most important series that they have done. Great work Dan and i'm looking forward to watching your journey.

[@rg807]

💯

[@charlespaynter8987]

It’s actually incredibly important for everyone. This is a critical part of the 3 pillars to human health- sleep, diet and exercise. Understanding how each of these affects us is crucial to giving ourselves the best chance to be independent, physically and mentally well long into our natural lifespans.

[@jlippin123]

The other good vids GCN has put out talk about Zone 2 training and strength training. And I have enjoyed the ultra-distance segments, too. I haven't seen any GCN vids that are all that good regarding a proper diet. All cyclists need to be wary about diet and lifestyle that can lead to metabolic syndrome, pre-diabetes, diabetes, heart disease, fatty liver disease, and many cancers.

[@vesalehtinen4534]

Particularly the future episode on strength training 😃

[@gcn]

Keep those notifications on and you'll see some great content coming your way from Dan 🙌 What would you like us to look into next?

[@ClaireL-hi5wh]

I'm 42 and have always had a sedentary life and poor diet. I was morbidly obese and struggled to even get upstairs. In July 2023, I overhauled my diet and started Zwifting. Since then, I have lost 105lbs. My VO2 max was low. It's now above average, very nearly high. I'm still classed as obese but I have so much more energy and I sleep better. It's never too late to change your life!

[@jefflippincott2973]

For most of us, yes, it's never to late to change your life. However, say that to a little old lady whose diet and lifestyle caused her to become a frail person with dementia. I think it is too late for her. Ouch! The moral of the story: take control when you still can. There will come a time when it is too late.

[@starlitshadows]

Wow! Impressive. Keep it going!

[@BadHorsie1]

Well played

[@gcn]

Awesome! Nice work 🙌 What tips would you share with someone that is in a similar situation?

[@ClaireL-hi5wh]

I would advise not to change too much all at once. I did my diet for 6 weeks before I did anything more strenuous than a walk. Start exercise slowly and gently. Zwift was ideal as it meant I could follow a training plan from the comfort of my home and not have to feel awkward in a gym. I followed their training plans and whilst I couldn't always hit a cadence target and definitely didn't have strength to stand and pedal, I did my absolute best for each workout. And I've kept smiling. There's no better feeling that finishing an interval or workout that you thought you couldn't manage 😀

[@guillaumej1992]

I was genuinely quite saddened (though not really surprised) by reading some of the comments on your last video about this endeavour. I know that you probably have a thick skin and that likely most of these people were only trying to make a good ol’ (crude) joke, but still, it says a lot about today’s world... I am 31 and doing a lot of sport, including cycling and running so one might think this series isn’t for me, but to be honest, that is quite the contrary, I find it fascinating. The reason for this is that what you are doing, and doing it in front of a camera for thousands of people to see, is just super brave. And pretty sure that none of these mockers would have the guts to do anything like that, acknowledging their flaws publicly and trying to simply become a better version of themselves. To be honest, there are parts of these videos, especially the first one, that I just found moving. I wish you all the best Dan, and will be rooting for you for the next coming months and beyond because what you are doing is fantastic and brave and I can’t wait to see the results! Also, if this ends up being a source of encouragement or inspiration for only one person to do something similar to what you’re doing, I think you’d have won plenty already (and I am quite sure that there will be many of these). We can all think of at least one person that is dear to us, but not in a really good shape physically, and that we’d like to hang around with a bit longer, if only they could take a little bit better care of themselves…

[@matteodiluce9387]

We'll put!

[@MiddleAgedMike]

People are too comfortable hassling people online the way they hassle their friends they have know for years. No way 95% of the people who said some insulting joke online would have said that to his face.

[@trabink2]

I'm about double your age ... Life throws you curve balls ... It will be different for anyone.... It's how you will deal with it... It's like climbing a mountain, you can't give up before the top or the finish line, yes, till your last day... Be positive, take courage, learn and inspire especially the younger ones, we will all go when our time comes!!! Be an inspiration to your immediate connections is what you can do. Thank you for sharing!!!

[@andywithers592]

Hear, hear! Well said.

[@rg807]

Dan, i think what makes this series so compelling is your candor and full disclosure. We're all human, and you've managed to inject some humanity into these videos in a powerful way.

[@gcn]

We agree! Dan has been brave to bring us all along for the journey 🙌 We can't wait to share the next step!

[@shrewseddy]

This is some of the best content GCN have created. It's interesting, useful and, as someone speeding their way through middle age, extremely relevant to me. Good work Dan and the team.

[@gcn]

Glad you are enjoying this series! 🙌 We are loving bringing everyone along for the journey 🙌

[@RossTheNinja]

14:30 a mediocre plan you can stick to is better than a perfect plan that you can't

[@StevenBornfeld]

That sounds like something a ninja would say!

[@brianmessemer2973]

That's an Atomic Habits thing. The fact that you do the thing routinely is more importantly than doing it perfectly or even really well. Absolutely.

[@ryoukokonpaku1575]

@@brianmessemer2973 Yep, here in Japan there's a saying that goes "If dust piles up, it will become a mountain". Definitely build up habits first than doing huge changes, you'd be shock how much volume you'd want to do by slowly increasing your volume than going big immediately.

[@brianmessemer2973]

@@ryoukokonpaku1575 偶然ですが僕も日本に住んでいた😊

[@djtmob]

This series of videos is single most important and best series GCN ever made.

[@matteodiluce9387]

Except for the ones with recumbents. ;) But otherwise I agree!

[@deirdremcintosh3266]

I'm a 67 year old woman. I was an NHS Midwife which I loved but I felt it had a negative impact on my health. When I retired at 60 I decided to get myself as fit as possible, so I could enjoy my retirement and try and prevent health issues from arising. I go to 6 exercise classes a week (cardio, strength and flexibility), cycle or walk everywhere. My V02 max is 30 which I'm told is very good for my age and gender. Blood pressure, weight, blood glucose and cholesterol all normal range. I'm not saying it's easy to keep it going but I think it's definitely worth it, physically and mentally I feel great. Good luck with your journey Daniel. Don't be too hard on yourself and remember why you are doing it. It's your future.

[@patrikhalen460]

The smile on Dans face when he was talking about the Monday runs and said I'm moving. It says it all‼️♥️

[@gloriab7801]

I'm 70, & Garmin tells me because my VO2 max is 46, I have "a fitness age of 20". Getting to 47 is proving tricky, but your Robert Marchand anecdote, gives me hope🫡

[@KitagumaIgen]

You have 30 years of training to catch him! Hang in there!!!

[@jayross2628]

That's high! Congrats! I'm almost 73 and striving for low 40s

[@jlippin123]

Focus your training around getting rid of dysfunctional mitochondria. Figure out what mitophagy is all about. Dr Attia talks about VO2 Max being important. But he also says a person's grip strength is important, too. Think about it. What does VO2 Max and grip strength have in common? If you have them, then you are both healthy and strong. How many people are healthy and strong after the age of 60 or 65? Answer: not many.

[@Hoodalump]

How good is the VO2max estimation of Garmin though? Mine is 52 at an age of 30, which seems to be bordering on "elite". It doesn't match my other stats though...an FTP of 3 and change W/kg is anything but "elite"

[@hasenbein]

​@@Hoodalump Garmins vo2max is pretty spot on

[@paulb8587]

I shall be following this series with interest. As a 73 years old grandfather of eight - soon to be nine - grandchildren, I need to keep myself healthy and fit. Over recent years my cycling has taken a back seat and the amount of exercise I take has been minimal. I'm back on the bike and also doing brisk walks and hope to get back into swimming soon. This series has given me the motivation to get moving! Thank you Dan for putting yourself up for scrutiny. The production and editing of this video was excellent - as was Dan's presentation. Full marks to GCN!

[@hbg501]

As an older cyclist, I am seriously enjoying this series and Dan's presentation.

[@silvercyclist3744]

Dan Lloyd’s journey to health is the most meaningful and relevant content on GCN for a considerable amount of time. Dan, thanks for sharing what has obviously been a period in your life that has been a struggle and how you are going about turning it around.

[@gcn]

Great to hear you are enjoying the videos 🙌 Are there any other topics we should dive into?

[@stevedrake6529]

I saw this comment recently, you don’t stop moving because you grew old, you grew old because you stopped moving! It’s been a great motivation for me Thanks Dan for this video series 🤗

[@gcn]

Words to live by 🙌

[@danmckenzie5395]

For a non-cycling nerd moment, I watched this video kind of as if I was reading a research article. I'm not sure how much of a hand Dan has in writing these videos but whoever does it, kudos. So many authors of research articles never seem to get to their point with this rambling and jumpy narrative style. I really appreciated how this flowed from "what is VO2 max" to how it relates to the everyday person and onwards. Great flow and and it really told a story. On top of that, I'll second so many others comments of how good a presenter Dan is, especially with this subject and to see how obviously invested he is in his own health journey. Very well done!

[@jaypaz807]

Started cycling in my 30s. Now in my 50's having done 100,000+ ks on the bike. Have been very happy with how aerobically fit I've been, but recently have realised how important strength is also. So instead of cycling 6 hours a week and only being aerobically fit, I now cycle 3 hours a week, jog 2 hours a week and do about 3 hours a week of strength and mobility. My goal has shifted from being fast on the bike (fun, but not important) to maintaining v02max and strength as I age (life changing). I'm much. much fitter at 50 than I was at 30 and hope I can also say that at 60, 70, and so on. I guess my main point is I changed my goal to make it more relevant/important and haven't looked back.

[@ricardogee7434]

Dan, you’ve inspired me to get on the road back to fitness. I spent 23yrs in the regular army and a further 9yrs in the reserves. My fitness was unbelievable when I was in. I was in the Household `Division ( The Guards ), so not only was I on ceremonial duties, with trooping the colour etc, I was also an infantryman on operations overseas. When I left I got into a rut of not needing to be as fit. Therefore becoming unfit and putting on weight. Your series has given me the kick up the backside, so thank you mate.

[@gcn]

Well done Ricardo! Glad you're coming along for the journey with me. Dan

[@shepshape2585]

Dan, this is by the far the best and most important series of videos ever to appear on GCN. Motivating those of us who have fallen off the health wagon to get back on it again is vital. But even sharing all the expert advice about why certain things are important no matter what your health is equally important. Thanks for doing this, and I will be looking forward to your future videos.

[@gcn]

That's what we are here for 🙌 Getting people onto the saddle is super important! Great to hear you are enjoying the video series

[@nathanphillips875]

Dan, Ollie and Si will always be elite tier presenters for me. Their content is always just a cut above when it comes to thoughtfulness of script, quality of research, and pacing of presentation. Many of their long form content I would count amongst the best videos that GCN have ever produced - particularly Si as of late. Keep up the good work guys.

[@nickfitzpatrick5302]

Absolutely agree. It happily feels to me that we’re getting more GCN quality content again like it used to be, and less “Does this cake make me ride a climb faster” type of guff.

[@oldanslo]

Ollie has put out a lot of gibberish.

[@CazzaJen]

Totally agree! ❤

[@stuartr6942]

This series is shaping up to be some excellent content. As a 53 year old who's been on this journey for 4 years now, I'm all ears!

[@gcn]

How are you getting on with your fitness journey?

[@stuartr6942]

@@gcn It's going well so far. I'm a "born again" cyclist, having been into it as a teenager and losing it for 30 years, the pandemic got me back into it. That got me on the road to cardio fitness, and I've built that up from being dead after a 10km ride to doing 120km sportives. I've also witnessed how a loss of muscle mass and bone density has a terrible impact on the elderly and I've sworn to do everything I can to combat it, much like Dan is now! I try to get to the gym on the days I'm not riding. I imagine you'll be covering bone density in future videos in this series, because it's of particular importance to cyclists. I really love this longevity series, I think in the future you'll see it as some of the most impactful content you've made.

[@Kim_Miller]

About ten years ago my wife was undergoing significant surgery and while waiting for her to return to the ward I collapsed on the floor. I woke up in emergency with monitors taped all over me. They decided that I'd fainted and needed to eat then and there and see my doctor the next day. My doctor sent me for a stress test to rule out heart trouble. I was running on a rising and accelerating treadmill and while they were not monitoring VO2 they were continually taking my blood pressure etc. At the end of it the technician said "If I can get results like this when I'm your age I'll be very happy." I've ridden all my life and now at 75 and riding three mornings a week I can feel my capacity dropping. I ride with my eye on heart rate and cadence, holding my heart rate up in the 130s for significant distances. My Dad died of a stoke he had at my age and my brother turned 70 having a triple bypass. So I'm not in any hurry to let the family history catch me napping. The idea of getting a VO2Max test to total exhaustion sounds very daunting.

[@stevezodiac491]

I am 65, get on zwift or outside on my bike regularly and run at my aerobic threshold of 170 bpm, for an hour and way above that heart rate, when I come across some other stubborn competitor. If you have a history of competitive or regular high intensity cycling, then I don't think that there is much to fear for a very fit older cyclist, doing a VO2 max test. Your body has it's own inhibitor systems to stop you going so hard that you don 't hurt yourself, that is if you aren't on drugs. The danger comes when low or untrained individuals take on far too much, too soon and blow a fuse. The reason I have maintained such a high max heart rate at 187 for my age, I am sure, is because I have pushed myself hard for decades. Use it or lose it, as they say ! It would seem that high intensity exercise and a good lifestyle has paid off for me, on a recent bio bank study carotid artery ultrasound scan, it showed no wall thickening or arthosclerosis, indicating the experts are correct about life long exercise and good living.

[@Ashok_Regiment]

Modern smartwatches have algorithms that give good estimates of vo2 max. You'll need to exert a bit of effort but you will get some good ballpark value

[@walcottav]

Well done Dan, I appreciate your candor, effort and this series focus on health for the long term. In our household, knowing there are days when our sixty and seventy-something selves are less than motivated to get the sweat therapy done, it's all about being #fitforlife . Also, way to go Lorraine!

[@shanelahousse3344]

⁠I was a competitive athlete in football through college and then transitioned to mountain biking in my 20s. I was winning races and didn’t appreciate what incredible shape I was in. Racing was fun. Add in kids and career ambitions and now I’m in my mid 50s now and seeing harder limits on my max HR to 160 vs 185 in my 20s. Time marches on.

[@87togabito]

Don’t forget strength training too! Your body down the road will thank you for lifting those weights

[@garycwikla6385]

I’m 64, sat down drinking a beer and watching this. It’s scared me so much I’m never going to watch another episode of this series. Seriously though, this is the best content I’ve ever seen on GCN. As a very active person in my younger days it’s making me very conscious of the fact that I think about exercising more than doing it. I think you’ve given me the kick up the backside I need. Thanks.

[@DanielLloyd1]

Glad to hear it Gary! I'm sure you won't regret it. Dan

[@steven_willems]

This is the content I want to see on GCN. Also, Dan, you should do more vids as you used to do. That being said, good luck on your mission to a healthier lifestyle. I started myself more than a year ago by buying a Speedpedelec, now basically riding in zone 2 all the time, and even be faster at work at the same time. In September I dusted of my Specialized Allez Sport 2008, converted it to Di2 myself, because why not, and now going out twice a week attacking the hills of the Flemish Ardennes were I used to play ride as a kid. For what’s worth, my Garmin 830 indicates a Vo2Max of 53 turning 45 next week. Life is good!

[@ianmet5904]

Loving these videos waiting to see Mason's zone 2 updates. At 60 yr old, id stopped cycling 25 or so yrs ago busy shooting archery all over the country, realized after COVID how really unfit I was. We started riding again,bought e gravel bikes , changed job now lifting and walking all day,15 to 15 thousand steps a day, joined Mason's 30 for 30 in January. Still a long way to go but feeling much better. Keep up the inspiration stuff it really helps

[@guillaumehelary]

This series really hit close. I'm 1 year older and started the same journey in 2017 when the kids became old enough to give me a bit of free time. I've never been good at sport although I did a few marathons in my 20s. But after those 7 years, raising my training intensity very progressively and picking up cycling initially for commuting, I now the fitest I've ever been in my life, 10kg slimer than I was on average, a heart at rest in the mid 50s and reaching 200 at max and a VO2max estimated by Garmin at 54. And easily beating my best times on any distance from my youth. If there is any advice to give, injury prevention should be the main priority. It took me 7 years to move from running 2 times a week to 5 times and cycling on the other days. One should listen to his body as it is easy to get hurt and it takes long to heal, sometimes never, at our age. Keep up the good work!

[@davidgeorge9233]

46yrs old and VO2 max of 60 tested at Loughborough Uni puts me in the elite category, pleased with that. My iPhone and Apple Watch report that my cardio fitness is “Below average”, so be very wary of any figure provided without a proper test.

[@sergeylyzhin543]

so damn true!

[@gcn]

That's a great point! Having all the tech in the world can be great... but do you think we've put too much emphasis on tech?

[@williamsylvia3962]

Super excited to watch Dan’s journey! Getting into my 40’s I started thinking about my own mortality and longevity and I’ve been on my own journey returning to fitness over the last few which has been super gratifying. I’ve always maintained health and fitness through exercise; in particular cycling and GCN has played a large role in that. So thanks GCN, and Dan I’m rooting for you!

[@gcn]

Cycling can be a great way to stay ontop of your fitness 🙌

[@richiejames928]

Healthspan over lifespan always. Peter attia sums this up so beautifully.

[@ericanderson6751]

Looking forward to these videos. Had a prostatectomy in January to get rid of cancer. I’m only 54. My interest in further refining my lifestyle has greatly increased. My longevity has been threatened now I need to do everything I can to live longer.

[@bettyjones8363]

Well done, Dan. You're on the right track. It's great you are inspiring so many others. I am a 66 year old woman with a VO2 max of 46. I cycle, jog and lift weights 5-6 days a week. I would to go into very old age in a healthy state.

[@deployeddan]

Dan, please do more vids! You're not only a Rockstar but also very well spoken and for me, the reason I started watching GCN!

[@gcn]

What vids would you like to see Dan doing?

[@deployeddan]

@@gcn as Dan gets older so do we. I think he’s a great candidate for topics concerning aging riders and how physical and physiology needs change over time. Real world topics like aging, worn joints and pains I think are great discussion points.

[@bradwebb2964]

I turned 60 this year. In my 20's and 30's I always went to the gym. I had a fair amount of muscle and loved to work out (I did no cardio). In my 40's I let myself get out of shape and developed some of the bad habits that Dan described. When I turned 50 I decided to get back in shape and one of the things I started to do was cycling. That's when I found the GCN training rides that Dan, Sy and Matt were putting out (I wish they were still available). I started using the indoor trainer and performed three of those rides per week. I lost 50 pounds while also getting a lot of my strength back lifting weights. I feel so much better at 60 then I did in my 40's. I'll be following your journey back to fitness and I'm following you on Strava.

[@larryfinke6133]

Your honesty is not wasted on us. Thank you for sharing and best wishes on your journey.

[@Joshuavoice29]

Good for you, Dan. I'm honestly inspired.

[@emmabird9745]

Hi Dan, it wasn't a concious attempt to get fit but last year's 30 in 30 got me started again (thanks GCN) and I managed to keep it up through most of the year. My resting heart rate (age 71) is about 44. I shall follow this series with great interest (I'm planning on the century).

[@susanwright7921]

This is excellent Dan. Congratulations on your tough accomplishments. You are hugely inspiring to all of us who have let things slide. I'm 66, female and began feeling weaker and weaker every year because I stopped riding and going to the gym 8 years ago. Thank you so much for getting me moving. I've given up 2 pints a day and lying on the couch with potato chips in my hair. I started riding consistently again. I'm slow but feeling a bit stronger. I sleep deeply and I'm much happier. VO2 max testing in 2 weeks. Keep up the great work.

[@daniellloyd100]

That's fantastic, well done Susan. My biggest recommendation would be to add strength and resistance exercises into your weekly routine. Again, I'm 'preaching' from a point of only having just started myself, but everything I've read and listened to suggests that staying strong and maintaining muscle mass is the top priority as we age. Especially if you already have a long background in cardio training. All the best with it Susan. Dan

[@matteodiluce9387]

Well done you! Keep going!

[@SeattleMarko]

Where some may see slow, I see get up and go! 🎉👍💪❤

[@gcn]

Thanks for sharing with us Susan! It can be so hard to get back into fitness, good luck in your journey!

[@susanwright7921]

@@gcn ❤

[@pascalpepin1891]

Inspiring to the max Dan. Just turn 60 and your series is perfectly on point. Soon to be a retired firefighter, there is signs that my body is letting go. I had my fair share of injuries in my sports and my work. I picked up cycling since that activity doesn't hurt me. Long, active and healthy life, those words hit hard here.

[@paulgrimshaw8334]

This is proving to be the most useful series on GCN. It offers informative and life altering information that will transform riding more than any bolt on carbon fibre part. I have a great deal of respect for Dan for using his experience as the basis for this series.

[@ausbrook]

This series of videos is some of the best content out there because it is relatable and well produced.

[@Alex-bl6oi]

i am about 2 years in to the same journey you are on, building muscle for my older self's benefit. 49yo, gained about 15-20 lbs of muscle and still gaining. I have a weekly gym routine with cycling days in between. Up to about 40 miles uninterrupted cycling journey on the weekend, with neighborhood sprints on some of the weekdays. All together has been great for mental health, and physically the best shape i've ever been in possibly. Don't forget to let yourself heal when the body is telling you it needs time off.

[@markschemel6409]

Two years ago i started doing spin class 5 days a week (with a Sunday Group ride whenever I could) , love it so much I became an instructor a year later, 6 months after that I have now incorporated strengthen training Monday and Fridays, no regrets, planning for my first century ride this summer

[@zincbum1640]

I recently had a VO2 max test at the altitude centre in London. I’m 59 and scored 49. In the top 7% for my age. It was encouraging as I had no idea of my true fitness prior to the test. It gives me a bench mark for my next test , planned in about 3 months time. Great video and best of luck on your back to fitness journey.

[@pedro_8240]

The three weeks since I bought my new road bike I have been riding it 2 to 4 times a week, and today I did a 35km ride, averaging almost 20km/h. I have been feeling noticeably better as of late, just from exercising a little.

[@jefflippincott2973]

You would probably get more benefit from a 100k ride going 13 or 14k/h. That's probably what Zone 2 training would be for you.

[@pedro_8240]

@@jefflippincott2973 I would love to, except that I don't have the time for that, unfortunately. 7~8 hours on top of a bike is no joke.

[@RalphBidwell]

Really enjoying your presentation. I'm a 60 yr old physiotherapist and avid cyclist. Love Peter attic. Love that you are showing us how to do these things and why we should look into our ways to prolong lifespan. Keep it going!!

[@noskillzdad5504]

You have many great videos in this channel but for me, this series is the absolute best. Full of explanations, inspiration and recommendations.

[@279seb]

I'm in the same age bracket and have come to the realization that I'm in a downward spiral if I do not change. The timing of this mini-series is a gift. Thank you for the motivation. I will be following this like a hawk.

[@damonexcell8516]

This is some of the best content you guys have ever done. Period. Thank you for doing this and the best of luck to Dan on his journey back to fitness.

[@trabink2]

"Live healthy, die healthy" (my slogan)... How to have a longer, healthy, enjoyable life by taking care of our bodies (stay hopeful and not die miserably)... You're demonstrating the way and inspiring many by sharing your honest journey!!! Congratulations! Keep it up, thank you!

[@tomreingold4024]

I'm currently reading Outlive, a book by Peter Attia. I know that some people are not keenly interested in living longer than others, but he makes an important point: by working to extend our lifespans, we extend the time we are HEALTHY. This should interest all of us (or most of us anyway). I've started putting in more effort into gaining strength, as I've already lost some due to my age.

[@a.campos891]

Este es uno de los mejores videos de GCN que he visto. Informativo, inspirador, motivacional y dirigido a todas las personas, no solamente a un reducido sector de atletas de élite o que tienen los medios financieros para comprar las mejores bicicletas y componentes del mundo. GRACIAS ❤

[@robert_mn]

Thank you Dan and GCN for doing this series. It's a nice bit of extra motivation in my own journey toward getting fitter.

[@hereticyogiexpectationsups4037]

55 years old and have begun more regular/serious MTB riding for the first time in 30+ years. Even won an "old guy/beginner" race! VO2 max was in the low 70's way back when I raced Pro-Am on the road. Would be interested in what it is now, but don't really want to suffer through the test! Keep up the good work, Dan!

[@ericthacher1995]

This series of videos has to be the best I have seen on gcn, which is saying a lot. There is so much useful and actionable advice, which when presented with the candid discussion on Dan’s life is incredibly compelling. Can’t wait for the next video!

[@gcn]

We hope everyone can take something from these videos 🙌 Thanks for supporting Eric!

[@bugeyesprite119]

Great video, Dan, and very inspiring. I'm 73 and over the last few years have decreased my cycling time due to several factors. You've inspired me to get back into it more frequently and I'm currently riding about 3 times a week. I'll follow your journey with interest and wish you the best.

[@arrieredupeloton]

Started a similar journey to this at the beginning of the year. From competing in cycling to triathlon in my 20s family life had left me heavier and unfitter than ever in my 30s. After a few failed attempts in the past 2 years where I set unrealistic goals I’ve taken a similar approach to you Dan. Not worrying about how much I am doing or worrying about what I’ve not done. Just focusing on small changes I can keep to consistently and not trying to compare myself to anyone else. So far so good.

[@MichaelSnasdell]

The first video definitely gave me the kick I needed, and got me started on the return to fitness plan I had been contemplating for a while. Nice one Dan. Progress for me 3 weeks in, lost 20lbs, increased VO2 Max (Garmin estimate) up to 44. Strength and speed returning in running and cycling, resting HR down to 40bpm, and feeling good about myself again. A ways to go yet, but I am long for the journey. 51yr old male, currently 223lbs.

[@tonyfrobisher9580]

55 nearly 56...3 knee arthroscopies. Currently training for my last big physical fundraising challenge for charity. Supported by University of Worcester School of Sport and Exercise Science...did two treadmill FatMax / VO2 max sessions. (They aren't pleasant, but worth it!) Really inspired and motivated by your commitment Dan. Great video.

[@user-pb5ti9ye6x]

76 and in superb shape, top 2%, cycling regularly and weight lifting, have been tested a lot through my local University

[@DB-sj8km]

One of the best video series GCN has done in a long time, and Dan’s candor throughout is quite welcome. Looking forward to hearing more about his methods for improving the various metrics. People forgot how good of a presenter Dan is!

[@wemorgan]

This video is so good it even made me click the "like" button, which I hardly ever do!

[@haksaw123]

This is good work, Dan.I thought I might share my recovery experience to help you and others. My journey back to health was sparked by similar experience though I was already 60 at the time. I was a skydiving instructor until I had the unfortunate experience of a midair collision in freefall that ended that portion of my career. After 6 months of recovery, I decided to go back to back to cycling as my injury was neck (C4) related. and this was because obviously there would be less jolting than in running to agrevate the repair. That was in 2016. I am now 68 and am both pleased and relieved to say that I have improved my health considerably to the point where I can compete in Grand Masters local cycling events with satisfying results. I wish you all the best on your journey it will be your best reward.

[@hadd5106]

Nice GCN, nice. I challenged this thesis that VO2 Max was a predictor of lifespan and fitness. I provided a link and my post was deleted. Nice, really nice, GCN.

[@MsLieslieslies]

Nice one Dan! And thanks for this video series, it's fantastic. Looking forward to future episodes!

[@malcyates]

Dan, this video is possibly the most inspiring I've seen for ages. Well put together. I'll be following you through your plan, but have my own going atm. BTW, I'm 66, so don't forget, when you're talking about getting older, that old folk watch GCN as well 😄

[@matthewbaynham6286]

When people say they are going to the gym regularly it reminds me of a friend who goes to the gym once a year to renew his membership. Note: The word "regularly" doesn't mean "frequently".

[@davidmartin6131]

Good work Dan. As a former resident of Bath I was a bit distracted by the background at times but really good vid!

[@DavidSellers-xx8im]

great work Dan. Loving your honesty and openness abt your smoking, drinking and generally poor lifestyle before your turnaround. It gives the rest of us (non tdf cyclists/runners/triathletes/athletes) permission and encouragement to fail, fall flat , get up and fall forward toward success.

[@3Unique]

A truly brilliant two episodes. I likely the honesty and simplicity. I have been running for about 20 years (I’m 63) with no really purpose just 5k runs as many times a week as I could manage. Almost always zone 2 because I came across Phil Maffetone via Rich Roll about 10 years ago. Attia is brilliant on many things but takes s@£&E on diet for reasons I struggle to understand. I recently started a training plan generated by my Garmin for a 33 km trail race in the alps where I live. Having a purpose/target makes such a difference. Thank you for these videos. My VO2 Max on my Garmin is 47 and I’m going to do a proper test in June and will post results here. Good luck

[@daniellloyd100]

47 at the age of 63 is fantastic! Let me know what the lab test results show. I understand some of the wearables give quite an accurate measurement. Dan

[@3Unique]

@@daniellloyd100 Thank you Dan. Really nice of you to reply. From watching KZbin the wearables are accurate enough but I'm interested in the data. One of my main reasons for wanting to do a VO2 Max test is I can’t get a handle on my zones. Based on Phil Maffetone my max HR should be 157 but I can get to 174 relatively easily (i.e. running on the flat). Running up a hill and/or at altitude and I can reach 182/3 (though doing that frequently is probably not good for me). Anyway will definitely report back. My one tip would be to set yourself a goal of an event or race. Putting that trail run into my Garmin and then following the training plan created by Garmin has transformed my attitude to training. It is not quite the same as having a personal trainer turn up at your front door every day (which I can't afford) but it is very motivational. If I don't do a workout I can almost feel my watch chastising me!

[@roysauto7674]

I'm enjoying following along with this series. It's quite relatable. I'm curious how your lab calculated VO2 max compares with the number given by your fitness watch?

[@justwhenithought]

Good on you Dan. Great to see a GCN member interested in his overall health and anti-aging as a subject, and not just biking. Most of us can't simply "show up" at the later stages of our lives and expect a smooth sailing. Preparations are required; and the earlier we prepare for it, the better it is. I just started on Peter Attia's podcast myself, and am trying to navigate thru the information. I will be following your journey. Best wishes.

[@mikemooney4228]

Former athlete, college baseball catcher, amatuer local cyclist (racing) and cowboy/rancher. Weight had ballooned to 275, Type 2 Diabetes and high blood pressure bordering on lethality. My A1c had rose to 8.7 with no end in sight and doctors were threatening me with injections. So, I completely eliminated all carbohydrates and sugars from my diet (except the small amount found naturally in some green vegetables), eat 7-9 oz. of protein from meat or fish for lunch and supper and started riding my bike again. Just finished a 40+ mile ride yesterday in 2hr and 30 minutes. My weight is down to 240, my A1c is 4.8, off all prescriptions on my way to 185 lbs. All in 3 months and at 70 years of age. Hope to see you on the road Dan.

[@usedtobefaster]

As a long term amateur cyclist and coach I’ve had an understanding of VO2 max but I’d never related it to simply being able to function better day to day as we age - the example of climbing stairs in the video is an excellent method to get the information across. Excellent informative and educational video. Well done Dan and the GCN team

[@gcn]

V02 is s tricky concept for many people to get their heads around, we hope our video will clear things up 🙌

[@jhoff80]

Itd be interesting to know the comparison of a true Vo2 Max test versus the estimates on Garmin or other devices.

[@johnlieto8906]

Well done Dan and great to see you on the Giro coverage. I’m an 61 and still going for it, did 35 miles today and kept it in zone 3 and 4

[@HKRoad]

Well done Dan. I started this journey in 2020 before lockdown when I started cycling. Still room for improvement as my food is your beer but I’ve been consistent. All the very best for achieving renewed health.

[@kenblair2538]

Well Dan, I missed part 1, glad I'm in now. At age 77 , I'm well aware of VO2 max. Ive been tacking it for 5 years, since I started using g a smart trainer for my bike. I use Garmin data as an estimate,(trying to improve on that number), last winter I worked out only 1 day a week and that number took a hit. Lowest since I started tracking. Now I know, age longevity is effected, I'm listening. That French cyclist was my inspiration , since learning about him 2 years ago. No more excuses . Thanks KB

[@nayrdrumr]

As someone in the Exercise Science field, thank you for pushing this knowledge and information More content like this, please

[@gearsofmedicine]

So proud of you Dan, your journey is inspirational to many. If you are interested in having a doc on the show about cardiovascular considerations for folks in their late 40-70s starting their fitness journey get in touch - I did like the GCN MRI focused show on cardiac health but there are several other considerations 🙏

[@ChrisGuarraia]

Dan, I have had respect for you and all the GCN presenters in the few years I’ve watched the channel. Videos like this bring that to a whole new level, not just because of your transparency and honesty (because struggles are real in all the best laid plans) but also because it’s truly for everyone’s good. Here’s to long and full living. And thank you, Dan.

[@stephenperry5972]

Exercise. So important. Links with weight management and in addition to personal gain is our responsibility if we expect to afford our NHS in a decades time.

[@gonzaloguzman1865]

Just to congratulate you, Dan ..I also go into alcohol and tobacco fases, not heavy on either one, but I can relate. Currently training for an triathlon so that gives me the reason not to drink or smoke. A goal in the future has always helped me , just saying.. Very inspirational and I opener regarding VO2 max. Thank you !

[@jennabrenchley5931]

Thank you so much doing a video on this topic. It really is a subject almost no one outside the sports community knows which is so messed up because as you said, it is something everyone should be aware of and pay close attention to. And thank you for not just discussing this subject but doing it in a way that is very simple for others to understand and in a very nonjudgmental and respectful way. I loved the statement “it isn’t just about living a long life but about living a long productive life”! This is something I try to emphasize myself when talking to others about retirement. Especially those a few decades from it and are focused on money over health now so their retirement years will be “exciting”. All the money in the world will not help you enjoy retirement if your health won’t allow it.

[@EricBecky]

I love this video and I’m loving this series. So encouraging, informative, relatable, and inspirational. Been a fan and subscriber or GCN for years and you guys were crucial for getting me into cycling at the start, but this series is the first time I felt compelled to comment and say thank you! I’m on my own health journey for the past year. Down 80 pounds! Great content and great job Dan and gcn team! Keep it up

[@SBoots29]

My VO2 MAX is recorded on my Garmin watch. Now I know it is not accurate but does give me a base line of which way it is going. Currently it says I am at 45 . I love doing Triathlon. I am 65 years old and age is against me. I do what I can and train fairly hard. 16 hours a week. I use it as a stress relief. Nothing like a long swim or a long bike with intervals and that glorious long run to put my mind in another space. It never gets easy and I always start off with my mind saying "are you nuts?". Yes, YES i am! and loving it.

[@marcuspartridge11]

Dan, this is the best content GCN has put out in a long time!! I'm 48 and on the same journey!

[@swites]

Probably only a general ballpark guide. But just using a VO2max cycling calculator where you input your best recent 6min power(340w in Jan) , and your weight(68kg) mine came up at 61ml/kg per minute at age 50. But in saying that my power really tanks after 10mins where it didn't even 5yrs ago. What I could do for 26mins then, I can now only do for ~9mins. I'm lucky because I have a very physical job so am moving all the time. The downside is I can't handle too many decent cycle training sessions a week or I get overtraining symptoms. Another thing is its hard for me to eat enough with my big calorie expenditure and vegan diet full of fibre and not much junk food. I had a race coming up a few months ago, so I increased my training volume and accidentally dropped 2kgs! I just forgot to eat more to compensate as my body didn't increase hunger signals. When you're already lean (similar physique to Dan) one can't really afford to lose more! As its going to be muscle which I don't have a lot of. None of this lose weight and maintain power! As both went down. However been gong to physio rehabbing a recent shoulder injury I did at work, and have been going to the gym which has been really enjoyable. And much needed as work and cycling is only specific to certain muscle groups so isn't very balanced. Basically I'm only strong in certain directions. So work to do!

[@philipwood7673]

This is some of the best stuff available on the internet right now. I'm following with interest and wish Dan the very best. I looked into getting a VO2 max test done last year and never got round to it. This will almost certainly give me the kick up the bum to actually go and do it this spring/summer.

[@jswanson859]

I love this series. I'm an exercise enthusiasts, cycling and kettlebells lately. I think it's fantastic for you Dan as well as others that watch GCN. Exercising is great! I feel better and enjoying watching videos on others that enjoy it too. Thanks for sharing.

[@laurasalangsang309]

Thank you GCN and Dan. The videos about Dan's journey is inspiring and informative.

[@edrcozonoking]

At age 51 im at 54VO2 Max. Feels pretty good when I beat the teens I coach.

[@justsomedude7556]

Something I have been doing for a couple of years now that gives me an extra workout even though it is a hated chore of home ownership, is not using the self propelled option when mowing the yard with my walk behind mower. I have fairly large yard, just a bit over .5 acres mowable, for a walk behind, so my legs, arms and chest can feel it when I am done. What used to take me about an hour, now will take me close to 2, but in the end, worth it. Living in the southern US, it gets hot, so I burn a lot of energy doing this.

[@williamwightman8409]

This is great info. I think that the 7 hours per week is a good number for the over 50s group. I have found over the decades that if you feel tired then rest, if you feel rested then exercise or do tasks like mowing the lawn (if that gets your heart pumping). My yardwork equals a gym workout (especially since my mower power drive is broken). All this adds up to 6-7 hours of zone 2 plus some easy HIIT. Periodically go take a 3-4 hour walk just to match the 3-4 hour bike ride. You can feel the edges of your current slow speed endurance if you are 65 like me.

[@PoserExtreme]

I've recently watched a short clip of an old grandfather doing cross training, lifting kettle bells consistently, it was a preparation for Christmas when he lifts his grand daughter to place the star on the Christmas tree. This series is giving me that vibes, it's not enough just to grow old, it's about growing old comfortably and still do meaningful things. Great series, Dan.

[@tenpennyguy]

Well done Dan! Stopping the patch, AND transforming your daily routine, AND drinks level, AND consistent exercise. Any one of these would merit an “attaboy”. Like other commenters I find this series compelling, in part for its openness. I will keep following and cheering for you.

[@Katcycle]

Episode 2 definitely did NOT disappoint! You've given me fresh motivation after a poor week - and definitely, I think like you, I just need to MOVE more. Although I must admit, that's going to be hard, it being Giro d'Italia time - how can I prise myself from the sofa when that's on?!!!!

[@DWMtukwila]

I loved this video! I had a test done decades ago when I raced. I did OK racing which was quite remarkable since I have a leg that is 60% weaker than the other leg. I was at the elite level then. I never stopped riding and today I can still go faster and farther than most of the young riders I ride with. I am in the process of recovering from a knee replacement and I cannot wait to be on the bike and getting VO2 back up again

[@robincooney1263]

Dan, thank you. My challenge to you is to develop a strength exercise regime that doesn't need a gym - I simply don't do gyms for lots of reasons. I'm told it is possible. This is the best thing I've seen on GCN for years - I'm a keen cyclist in my 60s and am just getting back into exercise after three years of health problems that have prevented me exercising.

[@88tongued]

30 year old male, 210 lbs, 6'1". Vo2 Max was tested yesterday at 44.6. I have for years done roughly 3-4 hours a week, mostly zone 2, but also some higher intensity sessions. Going to increase that, particularly the vigorous and interval sessions.