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
🎵 Music - licensed by Epidemic Sound 🎵
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Fire And Ice (Instrumental Version) - Gaillardia
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I Can Feel It Coming - FLYIN
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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.

[@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?

[@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. 😃

[@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!

[@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

[@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‼️♥️

[@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?

[@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!

[@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 🙌

[@rjbartz7957]

I'm 64 and started cycling in 1999 and competing in mountain bike racing shortly after with success at the amateur level. I do only a few big races a year now. My VO2 max is currently 61 with a hematocrit level of 48.7. I have commuted 22 miles round trip by bike since 2007. When I started riding seriously, I was in average shape, and I was drinking way too much. Cycling changed my life. I do push-ups and abdominal exercises twice a week also. I have the fitness to do all that I want, and still can give the young guys all they want on the trails and gravel. Start riding it will change everything for you, body and mind!!

[@gcn]

thanks for the comment and sharing your experiences!

[@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

[@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

[@hbg501]

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

[@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

[@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!

[@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

[@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! ❤

[@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.

[@edrcozonoking]

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

[@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?

[@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.

[@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!

[@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

[@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".

[@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.

[@ianrichardson3888]

I shall be 75 in Novermber and started road biking at 65. It powers my spirit and my day. When I am not riding, I walk, usually at least 8km at one outing and often much more. My point is that your excellent videos on the VMax theme offer insight, a metric of progress/decline as well as encouragement. Great presentational skills, Dan.

[@gcn]

thanks for the comment and keep up the great work!

[@nigelwatson1120]

Really important to understand what is needed for a long HEALTHY life…thanks

[@richiejames928]

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

[@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.

[@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 🙌

[@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.

[@ElSantoLuchador]

I think quality of life in old age is so much more important than longevity as a number. This isn't just VO2 max, it's also strength and mobility.

[@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?

[@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.

[@justinschultz4325]

I'm in my early 40's. I've been on a similar journey to be healthier for the past 5 years. I'd say it's a lifestyle now. Something that bothers me, though, is how many people in my life don't take care of themselves. They might even complain about being overweight, but they don't want to put effort in. I've discovered that being healthy sometimes puts you on an island.

[@StuClifton]

My father-in-law is a lifelong cyclist and MTBér and in his mid-70's. He still rides MTB with my kids. My dad is still able to play cricket with them too and is about to turn 70.

[@jdoe836]

I just had a birthday, am in my late 50s ($H!T I'm almost 60!) and my VO2 Max (predicted) is 45. I'm a Polar HRM user for 30 years and swear by their HRMs, it's been a game changer for me. Especially since I received a lung injury while serving in the U.S. Coast Guard. I can no longer run sub 7 min/miles, more like 10 min/mi pace, but can complete marathons and group pace rides at 20+mph for 30+ miles. It's taken me YEARS to get to this level.

[@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.

[@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.

[@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.

[@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.

[@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.

[@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!

[@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.

[@NickHadwen]

This his the best episode I have ever seen on GCN and I wish everyone could see it and act on it. Roll that 101 race!

[@wemorgan]

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

[@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).

[@wjeurs]

This definitely resonates. I used to be so fit 4 to 5 years ago, gained over covid and now i am lazy af.... I am starting to think I am being bombarded with these kinds of videos for a reasom 😅

[@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 ❤

[@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!

[@larryfinke6133]

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

[@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.

[@chrisridesbicycles]

Great start Lloydy. Now that you have a recent lab test, could you look at what your cycling computer calculates as VO2max? I often wonder if the estimates done by these devices are any good.

[@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 😄

[@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.

[@chrisboyd6927]

Thanks for the inspiring videos Dan. I started down a similar path in 2015 when my wife got me an Apple Watch for my birthday. It forced me to realize how inactive I really was, and got me moving again. Walking first, then back into cycling. Had a Vo2 test done at my GP's office, and I hit 46 at 60 years of age. Now, I really need to get out the weights and get stronger so I can use that. Looking forward to the gym video.

[@jhoff80]

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

[@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.

[@Mattioman44]

Fair play Dan for being so honest about your alcohol units - I'm sure the doctors here are proud!

[@janjordens7343]

I picked up tennis after my accident. This sport helped me with my mobility and flexibility. The intensity is rather low during beginner lessons and I regained range off motion in my back. As a triathlete I tried swimming at first,but the pain and recovery set me back every time. The heavy painkillers I had to increase afterwards had a negative effect mentally. Tennis got me back on the bike and running again. Not the volume and intensity as before - but with the inclusion of tennis in the routine I am getting back there as a 42 year old. The only thing I can do to improve comfort on the bike. So I am hoping to save up for a better bike with more tire clearance and a good set of wheels ❤

[@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.

[@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!

[@davemoore843]

Well done on the no smoking. It seems hard at first but you don't need it, it does absolutely nothing for you. Nice one Dan. Total respect from someone who has done it.

[@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.

[@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!!

[@johnrwilker]

59 and recovering from an injury where I gained about 30 pounds. According to my watch, I’m about 32.8 now, by this time next year I’m expecting to be back where I I was last year where it was about the mid 50’s. Good series.

[@pglick123]

Thank you GCN, thank you Dan! I'm 70, still working, but I have to get off my *ss after COVID and some injuries. I think this has inspired me to do that.

[@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.

[@ausbrook]

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

[@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.

[@marcelschlebos3975]

Great news Dan. Quitting all the bad habits. I reacently dropped my alcohol consuming to almost zero max 2 units per week like a glass of wine during diner.

[@Joshuavoice29]

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

[@andydt82]

Great to see Dan’s journey and for GCN to be branching out into more general fitness for everyone

[@AlistairLattimore]

I adopted a simple motto a few years back - “Consistently Good, Not Periodically Great”. That’s lead me to do something active 5-6 days a week whether ride, run, hike - I’m not too precious about it.

[@rcaballero3375]

Keep it up Dan! I’m following your progress and doing the same. My goal is to be fitter and healthier by the time I turn 50 next year.

[@matthewmcconnell2255]

This series inspired me to go and get a test, I’m fit now but so surprised about what I have learned and thinking about how it will evolve my training and hopefully extend my life!

[@nayrdrumr]

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

[@jonbroome9049]

Dan, here’s something for you to think about and perhaps extend the series: whenever I see you facing the camera, I can’t help but notice that (a) you’re right shoulder seems to be lower and probably more forward than your left. (b) you’re back appears to bow as in it is not straight. I’m not a medical professional but had similar issues and got them fixed via a physio type person setting me specific exercises and am much better for it: less aches &pains generally and fewer niggly injuries which allows me to train harder and, above all, more consistently. I’d imagine that will have benefits when I’m older ! BTW loving the series.

[@johnb5482]

This is a fantastic series. I appreciate Dan’s honesty and candor. I wish him all the best. Also, having Bath as a backdrop is pretty nice. May GCN could get the Bath/Somerset Tourism council to help sponsor.

[@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

[@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.

[@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!

[@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 🙏

[@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?!!!!

[@deathgogOG]

I've never had a VO2 Max test, but after seeing this video, I am going to get one done.

[@simon.voggeneder]

Thanks for this important video series. I can only recommend everyone to read or listen to Peter Attia's book Outlive. I listened to it during a couple of long bike rides and it has shaped my perspective on training and longevity more than most that I have ever read.

[@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!

[@DCBuilds]

Hi, I’m 60 and my partner is 51, we are both cyclists averaging about 200km/week. We are not only following your series and progress but be have planned to do the same. In our case, we will benchmark with a professional VO2 test in about one month and then again in November. At the moment, looking at Garmin Connect, my VO2 is 44 and Adele’s is 43. Really appreciating your series.

[@pxduffydc]

Thank you so much for this, Dan'l! We share a history of letting ourselves go a bit after being rather athletic (I was never paid for it) as younger men. I'm about to turn 56 and COVID provided me the luxury of early retirement. It's proven to be a mixed bag, however, as I have more time to ride, but also a lot more time to sleep in and drink and I've taken much more advantage of the latter two. I think of your posts often as I recommit to my fitness. Cheers!

[@j00sth22]

Great series. I turned 40 two years ago and decided to also take a more structured approach to training and food. I always did sports but also liked the good life. After a family picture after which I realized my self image and reality did not align anymore I went to a nutritionist, read ‘outlive’ and did Vo2 max testing and mapped my heart rate zones in a lab. Since then I went from 99kgs to 88kg. Body fat mass on average 8-10% and gained 3kg of muscle mass. My vo2 max increased from 55-57. And more importantly. I feel differently and have more balance. Great that you bring this knowledge to the masses. It’s not about training hard. But training consistently and with the right balance between strength, endurance, high intensity and balance / flexibility. Good luck to everyone joining you on this journey! Interested to know what your decathlon goals are!

[@user-pb5ti9ye6x]

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

[@jersut]

All the best with your fitness journey, Dan. Next year, I want to see you take on the Taiwan KOM challenge like Simon and Oli did. That would make for an awesome documentary, showcasing how you train and tackle the challenge. 👍