VO2 Max: The #1 health and survival indicator? Test yourself!

VO2 max impacts our performance, our health, and even our survival! Learn how to test yourself accurately with the Rockport 1-Mile Walk, Cooper 12-Minute Run, or Cooper 1.5-Mile Run. Find out whether you’re fit enough for optimal health and top performance.
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⏰ TIMECODES ⏰
0:00 Why test your VO2 max?
0:39 Comparing survival rates with VO2 max
1:53 Rockport Walking Test
2:56 6 minute walk for seniors
3:48 The Cooper 12-Minute Run
5:43 The Cooper 1.5-Mile Run
6:58 How to improve your VO2 Max
(Scroll down for references)
#vo2max #exercise #fitness
About This Video:
Being in shape isn’t only about physique and physical ability. The Cleveland Clinic found that 10-year survival for out-of-shape adults in their 50s was only 77%! The good news is that nearly everyone benefits from improving their fitness. Even modest exercise can bump a person with poor fitness to a level where the survival rate is 91%! Learn how to test yourself accurately so you’ll know whether your cardio fitness needs a boost!
References:
1) Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open. 2018 Oct 5;1(6):e183605. doi: 10.1001/jamanetworkopen.2018.3605. PMID: 30646252; PMCID: PMC6324439.
2) Arizona State University, Healthy Lifestyles Research Center, Compendium of Physical Activities, sites.google.com/site/compend...
3) Kaminsky LA, Arena R, Myers J, Peterman JE, Bonikowske AR, Harber MP, Medina Inojosa JR, Lavie CJ, Squires RW. Updated Reference Standards for Cardiorespiratory Fitness Measured with Cardiopulmonary Exercise Testing: Data from the Fitness Registry and the Importance of Exercise National Database (FRIEND). Mayo Clin Proc. 2022 Feb;97(2):285-293. doi: 10.1016/j.mayocp.2021.08.020. Epub 2021 Nov 20. PMID: 34809986.
4) Kline GM, Porcari JP, Hintermeister R, Freedson PS, Ward A, McCarron RF, Ross J, Rippe JM. Estimation of VO2max from a one-mile track walk, gender, age, and body weight. Med Sci Sports Exerc. 1987 Jun;19(3):253-9. PMID: 3600239.
5) Dolgener FA, Hensley LD, Marsh JJ, Fjelstul JK. Validation of the Rockport Fitness Walking Test in college males and females. Res Q Exerc Sport. 1994 Jun;65(2):152-8. doi: 10.1080/02701367.1994.10607610. PMID: 8047707.
6) Cooper KH. A means of assessing maximal oxygen intake. Correlation between field and treadmill testing. JAMA. 1968 Jan 15;203(3):201-4. PMID: 5694044.
7) Imboden MT, Harber MP, Whaley MH, Finch WH, Bishop DL, Kaminsky LA. Cardiorespiratory Fitness and Mortality in Healthy Men and Women. J Am Coll Cardiol. 2018 Nov 6;72(19):2283-2292. doi: 10.1016/j.jacc.2018.08.2166. PMID: 30384883.
8) Lee DC, Artero EG, Sui X, Blair SN. Mortality trends in the general population: the importance of cardiorespiratory fitness. J Psychopharmacol. 2010 Nov;24(4 Suppl):27-35. doi: 10.1177/1359786810382057. PMID: 20923918; PMCID: PMC2951585.
9) Ross RM, Murthy JN, Wollak ID, Jackson AS. The six minute walk test accurately estimates mean peak oxygen uptake. BMC Pulm Med. 2010 May 26;10:31. doi: 10.1186/1471-2466-10-31. PMID: 20504351; PMCID: PMC2882364.
10) Shephard RJ. Maximal oxygen intake and independence in old age. Br J Sports Med. 2009 May;43(5):342-6. doi: 10.1136/bjsm.2007.044800. Epub 2008 Apr 10. PMID: 18403414.
11) Rospo G, Valsecchi V, Bonomi AG, Thomassen IW, van Dantzig S, La Torre A, Sartor F. Cardiorespiratory Improvements Achieved by American College of Sports Medicine's Exercise Prescription Implemented on a Mobile App. JMIR Mhealth Uhealth. 2016 Jun 23;4(2):e77. doi: 10.2196/mhealth.5518. PMID: 27339153; PMCID: PMC4937178.
12) Bacon AP, Carter RE, Ogle EA, Joyner MJ. VO2max trainability and high intensity interval training in humans: a meta-analysis. PLoS One. 2013 Sep 16;8(9):e73182. doi: 10.1371/journal.pone.0073182. PMID: 24066036; PMCID: PMC3774727.
Additional references at www.whyiexercise.com/VO2-Max....

[@WhyIexercise]

Are you happy with your VO2 max, or are you looking to get in better condition and test again? How do you train your cardio fitness? The comments below have covered low VO2 max scores, self-testing vs. Apple Watch, the best self-tests for seniors, cycling and VO2 max, VO2 max as a genuine health indicator, and reliability / validity of self-testing methods.

[@teegees]

What does “10 year survival rate“ mean?

[@teegees]

What does 3 to 5 minute intervals mean?

[@WhyIexercise]

@@teegees in this video, it refers to the likelihood or probability that a person will survive 10 additional years from middle age (50s).

[@WhyIexercise]

@@teegees intervals as described in this video are cardio exercise performed at a constant, strong effort level for a 3-5 minute duration, typically with an equal time rest break in between the strong efforts. The exercise is intense enough where you can only say a few words at a time during the activity.

[@teegees]

@@WhyIexercise Hm... so this is the probability to reach age 65? I thought maybe it was the probability to live for 10 more years period (so, if you’re 70, it’s the probability to live until age 80).

[@mattpechacek798]

This video is an incredible resource for raising awareness about fitness and health! As a physical therapist, I share this with my patients to help them understand the importance of VO2 max and how it impacts their overall health. The shocking statistics presented, like the 96% survival rate for fit individuals in their 50s compared to a 77% rate for those with poor fitness, are eye-opening and motivate my patients to take action. Thank you for providing such valuable information!

[@ChalrieD]

Proud of myself, I’m 52 male with a VO2 max of 50, almost superior. Would be nice if I didn’t have cancer, but it’s in remission. Hitting the weights not just the HIITs helps I think.

[@WhyIexercise]

Nice work! Keep up that training for your VO2 max! Also, this review / meta-analysis on muscle strengthening (see below) supports your view on weight training for your condition, particularly when combined with cardio training. Wishing you the very best! Nascimento W, Ferrari G, et al. Muscle-strengthening activities and cancer incidence and mortality: a systematic review and meta-analysis of observational studies. Int J Behav Nutr Phys Act. 2021 May 29;18(1):69. doi: 10.1186/s12966-021-01142-7. PMID: 34051796; PMCID: PMC8164763.

[@roseannpelayo2282]

Thank you for this information 🙏🏻👼🏼

[@WhyIexercise]

You're welcome! Thanks for the feedback! Much more to come!

[@83dsvhtubb]

Thank you! You just saved me 150 bucks!

[@joerenner8334]

x4 for a VO2 test in a lab. Spend the 150.

[@rossb1409]

Good stuff. Will share as it is NOT in the public domain enough imo. As for those who are confused - get a Garmin mart watch for example and the VO2 max is scored automatically if you go for a jog or even a walk and will show the band of fitness you fall into. This video is a good expansion on the relevancy of that score and info. I played squash for years.... hated long distance running... but turned to running because of injury and had to break from squash. I started with a VO2 score of 33 which was terrible, but now, after 2 years through trial and error and conditioning to be a decent runner I'm at a score 47 for a 45 yrold which is supposed to be "excellent" and at least I weigh far less now - went from 97kg to 84.5kg as of today. My folks are both heavy - Dad is tall but big and 115kg - so this is the best way to combat the "fat gene" in my family.

[@WhyIexercise]

I would add that compared to Garmin, VO2 max accuracy appears to be better with the 12-minute run / 1.5-mile run, so it may be worthwhile to take the Cooper tests even if you buy a smart watch. I've been doing the 1.5-mile run annually.

[@joerenner8334]

Garmin over estimates by quite a bit.

[@WhyIexercise]

@@joerenner8334 I've heard that, and also that it can underestimate as well. Good to have other reliable testing options.

[@Mohammad_Adil_Ramzan]

Great buddy

[@WhyIexercise]

Thanks!

[@drewbewho]

I'm apparently in the superior range by taking my time for my running route which is 13min30 for 3300m and calculating backwards - hopefully i havent made a mistake with the calc - and its not a flat route. I just run regularly, walk to the shops, cycle gently with kids, play the occassional basketball, and street tennis. But when i do my run, I give my best effort. At 41 Im saying byebye to basketball, but might have to take up swimming, or cycling in the future. Starting to get good at the tennis though. I'll probably drop dead with a heart attack inspite of it all.

[@WhyIexercise]

Yes, you would have a superior score with that time and distance. Well done! Tennis is a great sport--many people stick with it for years. Ha! There are no guarantees of any health outcomes from a fitness score, of course, but according to the data, you're likely to be way better off with a superior score than you would be otherwise. Thanks for sharing!

[@vietnguyen4312]

I had the opportunity to do a VO2 max test a couple of months ago. As a 54 year old pretty average competitive cyclist, I was thrilled that I managed to score a 63. lol I have a 76 year old friend who is better than me. It would be interesting to see what his VO2 max is. I suppose when you are older and competing against 20 year olds you tend to underestimate your fitness. Many people comment how healthy I look but I always reply with the same response: "nothing a bus cant stop. lol"

[@WhyIexercise]

Wow that’s fantastic! Looks like you found your best way to stay fit and healthy-keep it up! That would be interesting to see how your friend would score. More and more seniors seem to be breaking barriers in fitness. 😆 😆 Maybe tell them what you do to be so healthy too-they may need some inspiration!

[@vietnguyen4312]

@@WhyIexercise To share some experiences: What is more inspiring is that my 76 year old cycling friend had a stroke at 50yo. Now he rides approximately 80km per day and if he needs a recovery day he goes for a 4 hour walk instead. lol I love watching the looks on the faces of the 20year olds when they realise that they just got beaten by their grandfather after an event. Lol There is no science to his diet, he eats what his wife cooks for him (home cooked meals). George would be no more than 10% body fat. As for me, i think it is the fact that I have never stopped exercising since childhood. There are many 54 year olds and 60 year olds who I compete with who would have VO2 max over 60, In my opinion interval training is great for building your VO2 max.

[@WhyIexercise]

Comeback stories are the best...never give up! 😎 Your friend is a great forerunner for others! It's a great learning moment seeing people performing at a high level late in life. Once you see what's possible you can imagine doing it yourself. I agree on the interval training, and the science backs it up. I also like sustained hard efforts for improving VO2 max. Thanks for sharing!!

[@vietnguyen4312]

@@WhyIexercise Racing is the best at producing sustain hard efforts. It is not unusual for me to average 170BPM fpr 1.5 hours in a race. I think George at 75YO can still average in the 150's maxing out at about175BPM off memory Anyone can do it and many even start in their late 50's. Enjoy and thanks

[@WhyIexercise]

Very cool. It would be great to connect with your friend George if he were up for it!

[@user-cy3kb2vn8s]

Im 67, Fitbit indicates 55 vo2max and 50 RHR.

[@hansschenker]

What is your 10k runtime?

[@MrCabimero]

Where and when can I find the Why I Run calculators and where can I find the converter for the run to VO2 max?

[@WhyIexercise]

whyiexercise.mykajabi.com/fitness-calculator

[@charlesbradford7233]

I don't run but cycle so what is the vo2 max for cycling.

[@WhyIexercise]

Hi. There are cycling protocols, but they require a trainer or exercise physiologist monitoring your heart rate and workload throughout the test. If you're a serious cyclist, you'll probably want to take a lab test on a bike. If you want to get a good estimate without running, I'd recommend the Rockport walking test (1 mile). Walk at your top speed for best results. Get more detailed instructions here: kzbin.info/www/bejne/iKXCaZKqaMeBd9E

[@WhyIexercise]

Another option is the Three-Minute Step Test. Your one-minute recovery heart rate after the step test serves as a reliable benchmark for comparison in the future, though the test itself will not give you a VO2 max estimate. For more info, see: kzbin.info/www/bejne/oKe2n4qNfNmArM0

[@And-rc9yy]

I was 66 ml.kg/min aged 33, then 72.5 aged 52 but I wasn't weighed when I was 33, I don't see how they could give a reading per kg without weighing

[@WhyIexercise]

Hi, thanks for the comment. The Cooper Test provides VO2 max estimates based on performance, so weighing is not required. The Rockport Walking Test does require body weight to estimate the result. Research has shown the tests in this video correlate closely to lab testing, so they are sufficient for most people for health and fitness purposes. A pro athlete looking for exact results would want to take a lab test instead.

[@WhyIexercise]

Sounds like you're in exceptional condition, by the way! What's your training like?

[@And-rc9yy]

At my age I suffer intermittently with injuries but on the whole not too bad. I just returned from three months altitude training in Kenya. I love it there for a multitude of reasons. ​@@WhyIexercise

[@highlanderthegreat]

if you cant run , is there a way to do the VO2 test on a rowing machine or walking. ask that for people who are 70 or older

[@WhyIexercise]

Hi, thanks for the good question. I’ve gotten mixed feedback from active seniors who feel the Rockport Walking Test must be underestimating their VO2 max. Looking at the research, there is a study that observed low Rockport scores in fit seniors compared to lab results, though two other studies had good results. (1) I would try taking the Rockport Walking test. Make sure you walk at your best pace and get an accurate pulse after the walk. You might even take the test a second time to make sure your score is correct. Follow the instructions in this video: kzbin.info/www/bejne/iKXCaZKqaMeBd9E (2) If you don’t have trouble with your balance or knee issues, you could use the 3-minute step test to confirm whether your Rockport score is accurate. The step test gives you a reliable age-group cardio fitness score, though it’s not VO2 max. Check out this video for more info: kzbin.info/www/bejne/oKe2n4qNfNmArM0 (3) There is also a great deal of evidence connecting walking speed and health outcomes in seniors. 3.0 mph is a good minimum standard and faster speeds have been associated with better outcomes. The chart is in this article: www.whyiexercise.com/walking-speed-for-seniors.html You can follow along using this video: kzbin.info/www/bejne/rYWndHmomb52e6s Hope this helps!

[@francismitchell9226]

I run 5km on Saturday. My best time is 26.30. Can u work out what vo2 max is.

[@WhyIexercise]

Hi Francis, thanks for the question. Using a formula by J. Daniels and J.R. Gilbert (1998), your 5k run comes out to a VO2 max of 35.8. If you gave your best effort in your 5k on Saturday, 35.8 is a reasonable estimate, but your score would be more accurate using your best effort for 1.5 miles. The formula to get your VO2 max from the 5k is fairly complex: VO2 Max=(-4.60 + 0.182258 * velocity + 0.000104 * velocity^2)/(0.8 + 0.1894393 * e^(-0.012778 * time) + 0.2989558 * e^(-0.1932605 * time))

[@francismitchell9226]

@WhyIexercise . Thanks for the reply. I recently did a 10k and it was 63.45. In preparing for it I had to do 3 miles and 5 miles preparing for it. So I can tell u 3 laps was 1 mile around this pitch. I did 1 mile in 7.30 to 8 mins so 1.5 miles 8 to 8.30 on the first day I ran 3 miles and it took 30 mins. So can you work out vo2 max.

[@WhyIexercise]

Hi, I think the best answer for you is a fitness calculator. You'll be able to enter your 1.5-mile run time and get your results any time. The calculator at the link below is a free download from Why I Exercise. You can also use it to calculate other essential health metrics, including waist-to-hip ratio, waist-to-height ratio, and BMI. Enter your weight, height, waist, and hip measurements to calculate these scores. Hope this helps! whyiexercise.mykajabi.com/fitness-calculator

[@anishakapoor4689]

I started running on the treadmill recently after years of being an active individual but my vo2 has decreased from 30 to 28. I’m not sure why even after 30 min of treadmill running when my peak HR climbs to 190 , followed by 25 min of strength training n 10 k steps everyday. i have such a below average level.

[@WhyIexercise]

Hello @anishakapoor4689 How did you test your VO2 max? You may want to try a different test.

[@anishakapoor4689]

@@WhyIexercise I’m going by the data on my apple watch. It’s the old SE model

[@WhyIexercise]

@@anishakapoor4689 how about trying one of the tests from the video? For example, the Rockport Walking Test is easy and accurate kzbin.info/www/bejne/iKXCaZKqaMeBd9E

[@anishakapoor4689]

@@WhyIexercise I did the Rockport test yesterday, walking 1.6 km in 14min 30 seconds. Used the technique you showed in your video. My average heart rate was 140. So acc to the calculator it’s about 34.5.

[@WhyIexercise]

@@anishakapoor4689 34.5 is much better than 28! To be sure your results are correct, you want to check your pulse for the first 15 seconds after you finish. If you want to learn more about what can cause a low VO2 max, this article may help www.whyiexercise.com/low-Vo2-max.html

[@michaelfeicco8849]

Can this test be done on a bicycle?

[@WhyIexercise]

Good question. There are cycling ergometer test protocols, but they require a trainer or exercise physiologist monitoring your heart rate and workload throughout the test. Lab tests can be on a treadmill or bike. Currently, the best self-test estimates are with the Cooper test and the Rockport walking test. This channel covers both tests in detail in separate videos.

[@praneethabeysinghe506]

I run 10k in 60 minutes on the Treadmill every other day I am 62 years old What is my VO2 Max?

[@WhyIexercise]

With that performance at age 62, you are likely at least in the excellent category. If we convert your usual 10k time to 1.5 miles (13:18), we can then estimate a VO2 max of 39.8. To be more precise, we need your best effort at 1.5 miles. Keep up the great work!

[@2cupojoe136]

The 25 year old VO2 max is an indicator? I have a hard time believing that.

[@WhyIexercise]

Thank you for your comment. VO2 max is very well documented as a strong health indicator. “Cardiorespiratory fitness is directly related to the integrated function of numerous physiological systems, including the respiratory, cardiovascular, and musculoskeletal systems, and is widely considered the best reflection of whole body health and function. Low estimated CRF has been associated with an increased risk of traditional cardiovascular risk factors and is one of the strongest predictors of all-cause mortality and noncommunicable diseases, including cardiovascular disease and cancer.” --from Imboden MT, Harber MP, Whaley MH, Finch WH, Bishop DL, Kaminsky LA. Cardiorespiratory Fitness and Mortality in Healthy Men and Women. J Am Coll Cardiol. 2018 Nov 6;72(19):2283-2292. doi: 10.1016/j.jacc.2018.08.2166. PMID: 30384883. also, besides the main study from the video, please refer to: (1) Kaminsky LA, Arena R, et al. Updated Reference Standards for Cardiorespiratory Fitness Measured with Cardiopulmonary Exercise Testing: Data from the Fitness Registry and the Importance of Exercise National Database (FRIEND). Mayo Clin Proc. 2022 Feb;97(2):285-293. doi: 10.1016/j.mayocp.2021.08.020. Epub 2021 Nov 20. PMID: 34809986. (2) Kokkinos P, Faselis C, et al, Cardiorespiratory Fitness and Mortality Risk Across the Spectra of Age, Race, and Sex. J Am Coll Cardiol. 2022 Aug 9;80(6):598-609. doi: 10.1016/j.jacc.2022.05.031. PMID: 35926933. Hope this helps!

[@ChalrieD]

It’s a fact, partially because it’s an old and encompassing metric so there’s much data. Same with grip strength.

[@2cupojoe136]

@@ChalrieD What I’m trying to say is that healthy 25 year old with great grip strength is going to live longer on average than a 25 year old with average grip strength? Seems weird.

[@WhyIexercise]

@2cupojoe136 thanks for your reply. Here's a way you could think about this logically... Grip strength has been found to be a good representation of a person's overall upper body strength. People who are stronger generally tend to exercise more, and exercise has long been associated with numerous health benefits. There are no guarantees of health outcomes for any individual with any of these indicators such as VO2 max or grip strength, but the associations with health are strong and well established. You get to decide whether it's worth training to improve in these areas. 😎

[@ChalrieD]

@@WhyIexercise for sure. I interpret it as muscle and tissue health being as important as good cardiovascular. To have both is the dream. For myself I've always thought of exercise as cardio so my system is ok, but add good bones and tissue and sleep and digestive system, that's the ticket, at least by the numbers. .:). Happy to have made a turn towards health as a top priority; it's really a blessing in middle age to be able to do my childhood sport again.

[@leadimentoobrien1221]

This is so confusing

[@WhyIexercise]

It is a lot of info! I have an article on VO2 max also. www.whyiexercise.com/VO2-Max.html Let me know if you have any questions!

[@-Stop-it]

I googled rockport & made up some numbers. If you have to walk then the process of walking is the limiter.

[@THEUPSTAIRS100]

"This is so confusing" is confusing. Specifically what is confusing? What are you trying to make less confusing?