How to Improve Your VO₂ Max with Dr. Greg Grosicki

Whether you’re training for a marathon or want to improve long-term health, building your VO₂ Max can boost your endurance, support your heart, and help you live a longer, healthier life. WHOOP Senior Research Scientist Dr. Greg Grosicki breaks down why VO₂ Max matters — and how to improve it in a way that sticks.

What is VO₂ Max?

VO₂ Max is a key indicator of cardiovascular fitness. It measures how well your body uses oxygen during exercise. You can think of it as a gauge of how efficiently your heart, lungs, and muscles work together. 

It’s not just about performance. VO₂ Max is also a strong predictor of longevity.

“If I’m trying to predict whether someone’s going to win a gold medal, VO₂ Max is going to predict it better than almost anything across sports,” says Dr. Grosicki. “But it’s also perhaps the single best predictor of whether or not someone needs a heart transplant or may not live a super long time.”

Why It Matters for Your Health

Even small improvements in VO₂ Max can lead to major health benefits. Research shows that for every 1 MET increase (about a 3.5 ml/kg/min rise in VO₂ Max), survival rates increase by 12%.

“Going from doing nothing to doing something, you’re robustly going to increase your odds of living a longer, healthier life,” says Dr. Grosicki.

A high VO₂ Max provides significant protection against cardiovascular disease and cancer.

How to Train Your VO₂ Max

Dr. Grosicki recommends a science-backed, sustainable approach:

1. Build your foundation first Before diving into intense intervals, make sure you're sleeping well, eating enough, and managing stress. Without this foundation, your body won’t recover properly and adaptations won’t stick. 2. Prioritize intentional intensity VO₂ Max is best improved through high-intensity intervals. Try including these workouts in your routine:

• 4x4-minute intervals at 90-95% max effort with equal rest
• 30s on/15s off (Tabata-style), repeated 13 times, for 3 rounds
• 5-minute efforts near your threshold with 2-3 minutes of rest

Just 1–2 sessions per week is plenty. Focus on quality over quantity. 3. Spend time in Zone 2 Lower-intensity cardio helps build your aerobic base, and is a great form of active recovery. Try to spend 80% of your training time in Zone 2, and 20% in higher zones for VO₂ Max.

4. Strength training counts Strength training improves stroke volume (the amount of blood your heart pumps per beat), a key component of VO₂ Max. Aim for 2 strength sessions per week.

VO₂ Max is in your control, no matter your starting point.

The Bottom Line

• VO₂ Max is a holistic, powerful marker of health and performance
• It’s trainable at any age and fitness level
• Even small gains yield big returns
• High-quality training and recovery are key 

WHOOP estimates VO₂ Max through a proprietary algorithm that incorporates a wide range of data points. With WHOOP, you receive a weekly VO₂ Max estimate with trend views to see how you’re progressing — as well as personalized coaching to help you improve. Listen to the full conversation between Dr. Greg Grosicki and Dr. Kristen Holmes on the WHOOP Podcast to learn more.