I am 61 How I Achieved The VO2max Of A 20 Year Old
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- เผยแพร่เมื่อ 24 พ.ย. 2024
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In this video we talk about why VO2max is important, what my current value is and the exercise that I do to improve it.
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📃Papers in this video
Effects of different protocols of high intensity interval training for VO2max improvements in adults: A meta-analysis of randomised controlled trials
pubmed.ncbi.nl...
Comparison of the Polar V800 and the Garmin Forerunner 230 to Predict V̇o2max
pubmed.ncbi.nl...
Assessment of Peak Oxygen Uptake with a Smartwatch and its Usefulness for Training of Runners
pubmed.ncbi.nl...
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#vo2max #nmn #caakg
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Remember to ALSO train strength. Vo2 max is great, but you need strength and muscle mass as you age. Weight training is even more important as you age.
lets go
Definitely. So many people just run/cardio and are stick figures. Vo2max is great, but not if you don't have good strength and muscle mass.
Recap ,stress,magnesium,meditation,green leafy vegetables instead of supplements,grow your own ,organic,HIIT,less than 5 minutes,15 minutes,4/4/4 minutes,outside in nature,once a week,walking 10 K/ day/resistance training,.
The guy looks wasted.
I bet he's loaded with visceral fat.
At age 57, I'm 170 pounds, and I can run several miles, perform 100 clean push-ups, and look around 45 years old. At work , I'm never believed when I'm asked my age.
The point of all this is I've never stressed myself out with any particular type of exercise regimen. I don't follow any particular diet, but I do try to eat a balanced diet and get some form of exercise 4 to 5 times a week. Everyone else in my family is overweight and out of shape. Also, I made a life choice not to get married, which has saved me no end of stress and money. The only other thing I do is a 16/8 fast eat schedule which has been invaluable at maintaining my shape. God bless 🙏
@@persico9017In my case, getting married was the best thing I ever did. The love and support I've received from my wife of 35 years is worth more than I could ever quantify. Now all I have to do is figure out how to improve my fitness level.
Marriage and kids are stressful.
@@persico9017Married folk live longer
I am 66. A road cyclist and occasional racer. Peak VO2 Max last year was 68. My VO2 max has been 65- 68 for the last 10 years. My training plan is quite simple. Year round, each week I do at least one and as many as three base rides of three hours or longer (Zone 2 in the 5 Zone model). In addition, each week I do one VO2 max workout. For six weeks in the spring I do two VO2 max workouts per week. That 6 week block of 12 workouts really gives my power a boost heading into the outdoor riding season. During the riding season I add one very hard group ride each week. The race like intensity of the ride is what I train for. That's it.
Looked to me like you missed a professionnal cycling career alongside with Greg Lemond and Sean Kelly. I would having some regrets if i were you 😊 !!!
That is phenomenal! I wished I had the Garmin Fenix 6 watch 5 years ago when I rode like that at 60-ish. Now at 66 my current calculation is 41. While my rode riding went in the toilet after the scam-demic, I do walk 4 plus miles a day in a hilly neighborhood with my K9 with occasional short runs on the uphill. Recently starting using Zwift as I'm enjoyed rode riding immensely. Would like to see my VO2 max in the high 40's.
Can you share more details what a VO2 max workout looks like? I do know that overdoing it too soon can have a negative impact.
Thanks for the share.
That’s a beast VO2 max at any age.
That is great! I am 56 and interested in increasing my vo2 max. I do my zone 2 exercise by jogging. Once a week I do four 4-minute intervals on the stationary bike with three minutes' rest between intervals. I try to hold 300 watts for the intervals, but often fail to manage this. In your opinion, what would be better: One interval workout per week as I just described (four intervals with three minutes' rest in between), or two intervals workouts per week, but in those two workouts, do three intervals instead of four? .
Do you do any resistance training at all four muscle strength
I was sceptical on my garmin vo2max measurement till I got it tested in the lab and got exactly the same number!
Which Garmin?
you alive bro? which model
@@konnapoeg I agree with Les. My lab tested VO2 max and Garmin's are virtually identical. Any Garmin computer for a bike will calculate your VO2 max. You need both a power meter on the bike and a Hr strap
2:10 "The device used to measure my VO2 max" - there's your error. Garmin watches don't MEASURE your VO2, they estimate it. More correctly, they over-estimate it. My Garmin watch estimated I reached 57. Great. A lab test showed 50. The lab technician before the test even said they expect it to be over-estimated based on their industry experience. I have very accurate power meters on my bicycle so I know my FTP, which lines up with my lab measured VO2 max (and estimation tables), not my Garmin over-estimated figure.
Nice to meet another "super senior"!!! I am almost 66 years of age and cycle 80 to 100 miles/week. I include HIT training in my weekly cycling plans. My VO2 max is around 50 - 51 at the moment. It seems to have peaked here for the past year.
Running vo2 max is higher than cycling v02 max
I am 67 and I improved my VO2 max by switching from Polar to
a Garmin FR965.
Polar GritX regularly estimates my Vo2 max around 36 compared to around 50 on my new Garmin 😄
Get a real Vo2 max test and just use your watch to look at your delta/changes. My Iwatch was totally unreliable on the low side which prompted me to get tested. So many confounds with an algorithm. The vo2 test captures max o2 metabolization at peak output which is easily measured with the proper gear. This TH-camr probably has a much lower number than 52.
abarr, yup
Wow! That’s quite a bit of difference. I use Polar and Apple Watch and they come in at about the same results.
I have four separate Garmin 945xt watches (picked them up cheaply as people upgraded). Each one gives a different VO2 max, there is about a 10% difference between highest and lowest. However they are consistent in measuring changes in VO2 max, so are very useful in assessing effectiveness of my training routines.
Yeah new ones are much better
I am 58 and recently crossed into the HIGH category as defined by apple. When I got COVID, it went down to 28.5 and 2.5 years later it is 41. I alternate between doing a hard swim for 800 yds, swim intervals for 900yds and do a paced swim for 1500yds trying ot make every 100yds the same or speed up towards the end. I do this 4 days per week and I will walk the dogs for 3+ days per week. when I hike in mountainous areas, I can walk quickly with ease on trails with 1000' vertical gain and 8 miles long. While throwing walking into the training regime may seem kind of lame, I find it really helps with general joint strength and will serve into my 60's, 70's and beyond. My end goal is to be able to hike to base camp of Everest in my 60's. I consider a 41 V02max to be one of my biggest achievements. Now that I am here, I am ready to take it to the next stage!
Thanks for doing all this research. The links to the PubMed articles are extremely helpful and encouraging. I'm 68 and am training for my first marathon. According to my Garmin, my VO2 max has been parked at 44 for the past several months. After watching your video and reading the articles, I'm convinced I can improve it by incorporating HIIT once a week in my training schedule. I'll report my progress on May 6, the day after my marathon 😉. Be well.
Best of luck on your first marathon journey. A good marathon schedule has V02 max workout incorporated, but a bit of cross training is always good
Good luck! ❤ Definitely tell us how you do.
As a competitive runner, it is common knowledge that "VO2 Max" training means a track day with some combination of 400m or 800m repeats. The ironic thing is other psychologic adaptations such as lactate threshold or running economy are much more responsive to training. Elite marathoners are born with higher VO2 maxes, and we mere mortals can never train to their level. However this shouldn't discourage us as we should seek to maximize our own potential. I would argue too that the goal is the doing the hard workout and not worrying about the number.
And marathon runners tend to have higher mortality than mid distance runners. VO2max above the 75th percentile has very low added effect size, about 3% of the effect of going from 25th to 75th. I worked at a major sports research university and we found no health benefits from running more than about 30 miles in a week on average, and a downslope after that, and at 60 miles per week the mortality rate had risen back to that of a sedentary individual. This was a meta analysis with over 300 elite runners.
@@mertonhirsch4734 For elite runners, I'd believe the higher mortality, but a meta analysis of 300 elite runners being applied to all marathoners is a big stretch. Elite runners aren't too different than other elite athletes, who also have relatively high mortality rates, since they push themselves really hard, a lot harder than the vast majority of those who run and complete a marathon or two. Even among those I know who have qualified for the Boston or New York Marathons, they might peak at a few 60 mile weeks in their training buildup, but that is just a base week for the elite crowd who may run up to 90-110 miles per week for months.
@@takatsu5 To clarify, these were average weekly mileages for 6 months. Average mileage of up to 30 correlated to better health, and then started to have a negative correlation. I knew some elite 10K runners who ran up to 60 miles a week.
@@mertonhirsch4734 makes sense, thanks for the clarification!
@@mertonhirsch4734 damn excellent!
Man, I'm 44, recently hit the 50 mark and thought that this was good.
You da man!
Like many seniors, I retired at age 65. During my first year of retirement, my goal was to improve my overall health, and maximize my fitness level.
I never set specific markers to measure both my progress, and ultimate achievements. Like most of us, I considered both feeling better, doing more without fatiguing, to be adequate measurements. I also thought an improved overall appearance would be a good indicator.
I just had my 66th birthday. Did I succeed?
I do feel better. However, I started the year, in critical condition. And a few people have said I look better. However, I interact with only a handful of people.
Luckily, I purchased a Fitbit to measure how much walking I was doing.
I began walking a lot. Then incorporated resistance training into my routine. I averaged five gym workouts per week.
Ultimately, now the most important question is.........can I perform physical activity, both better, and longer? Another question is....... will I live longer?
It seems to me, that a slim waist, bulging muscles, explosive strength, and blazing sprinting speed, are not definitive indicators.
Because, I have none of the above. Although, I have a bit of each.
What I do have, is what I consider....... SCOREBOARD.
Both my Resting Heart Rate, and VO2MAX, are .....52!!
It's no surprise, hi I can complete an ultramarathon on a whim, and almost never get sick, or fatigued.
I just don't understand why so many non athlete people, particularly seniors, get caught up in total weight lifted, speed, calories, steps, appearance, etc.
It's logical those could be great motivators. And ultimately, it will improve their own scoreboard.
Nevertheless, I just feel those things don't guarantee better health, and a longer life.
Whereas, the scoreboard I mentioned, are probably the most relevant factors.
In my 66th year, I plan to focus solely on the scoreboard. I will continue to target factors like focus, form, efficiency, consistency, and most importantly, maximum effort during every workout.
All adjustments to my speed walking, and HIIT resistance training will be toward improving my scoreboard. Not winning races, competitions, or looking better in a mirror.
I wish there were more YT videos, and podcasts focused on individual scoreboards. Unfortunately, our society seems to be caught up in appearances, rather than effectiveness.
What's your goal? What are your tracking indicators for measuring progress? And what's your scoreboard?
Here's a link to charts for both RHR, and Vo2max. Look up where you're at. Thereafter, I'd appreciate your thoughts on this topic.
**Update edit. I just had my 67th birthday. My vo2max improved to 55 and my RHR improved to 50. This may be my lifetime peak. I hope not.
www.tres.in/health-insight/resting-heart-rate-rhr-and-why-it-is-important/
runninforsweets.com/vo2-max-chart/
Thanks for the links. The VO2max link was very interesting - though the calculation for VO2max (max heart rate / resting heart rate)x15,3 gives results that are completely at odds with what my Apple Watch tells me (which also is the source of my average resting heart rate). My watch tells me I am as good as dead (VO2max in the very poor category) while the above calculation puts me at average VO2max. I wonder how the difference arises. Luckily, my stamina when doing sports suggests the latter value to be closer to the truth.
@@lollorosso4675there are so many different devices and methods to measure vo2max, that it's difficult to get the true measurement. I think it's best to stick with the same device and method, and then concentrate on both the changes, and improvement. Then see if it matches how we feel, and our performance levels.
I like your approach and makes a lot of sense. Thanks for sharing your insights 🎉
I like winning thou
You don't understand why young people want to look good? You don't understand why people who are weightlifters want to beat their records? Isn't that obvious?
I’m 64, 65 this October. My Garmin watch thinks my VO2 Max is 55. Interesting improvement of almost 3 points occurred when I began a vitamin regimen of methyl folate, riboflavin, benfotamine and b6.
Very impressive!
No problem, with a weight loss from 150 down to 140 lb it’s done, no more no less. You only have to eat a bit less!
The only way to accurately measure VO2 max is at a hospital or professional sports facility. Portable devices such as those being utilized are woefully inaccurate for a multiplicity of reasons. Some detailed research will elucidate my statement. The results achieved are very, very generous. I am sure most people take their health seriously and do not wish to be deluded. As such, I would suggest doing the testing correctly. The numbers I see cited here are quite out of the usual range for most people, when factoring age. Don't trust an anonymous TH-cam commenter, however. I encourage you to take the initiative. The more accurate result may be quite sobering.
Actually Garmin watches have been shown to be very accurate in their estimated VO2MAX scores providing you have been using it for a while and with a cheststrap. Say what you will. Most of us don't need anything else anyway.
It seems to me there are two factors determining VO2max: metabolic efficiency, but also weight (given the fact that it is measured per kg of body mass). So, logically decreasing bodyweight will impact VO2max quickly for certain people without necessarily improving the aerobic fitness. Not saying it's not a good measure, but always need to look at the totality of metrics. And of course, losing weight is a good objective for many people.
I think bodyweight has no bearing on the VO2Max, but it does influence indirect tests used to measure it, hence they are imperfect.
@@jb_1971 VO2Max is absorbtion of oxygen per minute per kg bodyweight. They say that a bigger body absorbs more oxygen, but I doubt that the relationship is linear, so I guess that the metric is intrinsically biased towards low bodyfat and probably against high muscle mass.
@@jb_1971 it all depends on how you measure it. Most vo2 figures are given using a persons weight. Total oxygen uptake can be higher in heavier individuals but the dont have a high number.
@@jb_1971 Bodyweight does directly impact VO2Max, since its intrinsic to the formula used to calculate it. VO2Max is the measure of oxygen consumed at peak effort divided by weight.
@@Magnulus76Now I know, sorry for the confusion
My watch says Vo2 Max. 34. Which seems low for my age. I cycle ALOT for years, mostly in zone 2(100-120bpm). But my watch only measures Vo2Max while running for a certain amount of time. I started running for the first time and it felt hard because it was new for me. I wonder how accurate these watches really are. I've also seen a youtube vid. of guy who had 61 on his Garmin, then went to lab with oxygen mask on a treadmill and he had exactly 50! That's 11 points difference. You should really do a Vo2Max test at a lab.
Hi Mark, thanks for sharing. I would be interested to do that, as a check on how accurate my current reading is and also for the experience. But so many other things to check, not sure when I will get the time!
I worked in a human performance lab at my university during undergrad and own a Garmin Forerunner 935. So I've compared both. My watch usually underestimates my VO2max an average of 5pts from my actual VO2max. I'd say the higher end sport watches ( don't use apple and Samsungs) do an adequate job. The quality of the estimate can be improved if you use a heart rate monitor chest strap and perform workouts specifically to test you VO2max instead of just going by what your training volume and performance tells that watch. Also, there are behavioral factors that reduce the reliability of a VO2max on a watch. If a person pauses their run on the watch to artificially maintain a avg pace, that likely introduces errors into your results over time. If your bmi changes and you aren't diligent about updating that parameter in the app, then you'll introduce error because the calculations factors your mass in kg.
The watches lie
@@periklisspanos7185 eeewwww! lol
Get a real Vo2 max test and just use your watch to look at your delta/changes. My Iwatch was totally unreliable on the low side which prompted me to get tested. So many confounds with an algorithm. The vo2 test captures max o2 metabolization at peak output which is easily measured with the proper gear. This TH-camr probably has a much lower number than 52.
Another option is focused in develop the aerobic resistance that could improve the VOmax2
Peter Attia also expresses a great need for Zone 2 training to establish an aerobic base as a foundation for training VO2 max and Lactic Acid thresh hold. You obviously had a good base to work from - so that is commendable! Great work
Got my VO2 max to 54 last year, just after I reached 60. This was surely the result of a bit more focus on high-intensity running - mile pace or faster.
I do these things as well! excellent results
I believe age and weight determine everything in all aspects of activities.thanks brother for your encouragement.
When I was 18, I ran cross-country and I had a resting heart rate of 60. Now I'm 72 and I bounce on a trampoline and my resting rate is 50. They say that your maximum heart rate is 220 - your age, but I've never found this to be true, my max is higher than it should be for my age. So I conclude that age should not be as big a factor for VO2 max as the charts say for the active senior who has exercised all his life. My heart has not aged as much as my knees have, requiring that I use a trampoline instead of running.
Nobody with a clue has taken 220-age seriously for a very long time.
Look up the knees over toes guy.
The way VO2 max is measured is flawed. I was placing and occasionally winning bicycle races while the measurements were showing me at 60% VO2 max of my competitors.
This is fascinating. I’m a 56 year old runner and recently got mine to 48! I hope to increase it more!!!
The bad news is Garmin always over estimate vo2 max . Your likely 10 below what the Garmin watch estimates .
Encouraging! Thank you for sharing, u proved never too late to be younger. I will share the video to my dad who's like running as well.
Hi Susan, thanks, yes never too late!
Those watches overestimate energy expenditure. And apps often are not accurate for biking effort.
Excellent results Richard. Stay young and continue producing terrific content.
This may help those who, for what ever reason such as lower limb disability or arthritis, cannot just go out for a run. I'm 63, and am now paying for a miss-spent youth on motorcycles, Karate, HM Forces, then Farming, that all involved heavy physical work and a lot of lower limb and other damage. So, I can just about hobble around, but running is simply not on the menu. To get around that, I use a Static Rowing Machine, and row well for around 15 minutes a day, broken down into 5 minute sessions, with a 30 second HIT at the start. When younger, I used to do intense 30 minute sessions, so am aiming to pick things up again to manage that time. Last year I needed major Colon Cancer surgery, so had to get as fit as possible ahead of that. The Rowing did the trick, and when I went in, or should I say, hobbled in, for the NHS Pre-Surgery Fitness Test, I surprised the anaesthetist who conducted the test by producing a surprisingly good result on all fronts. The NHS Test is effectively a super VO2max Test, so uses a variable load Static Bicycle, as well as an ECG, Finger Tip oximeter and also an Oxygen/CO2 Measuring Mask & Pipe, all linked back to the controlling PC. You have to cycle for around 15 minutes, keeping up as steady a pace as you can, as the equipment gradually increases the load. At the end, you get to see a variety of graphs, and they can see things like the Aerobic to Anaerobic conversion point, and also how heart rate coped as the load increased. Anyway, my point here is, even if quite disabled, look for any equipment you can manage, that will allow you to do around 15 minutes a day, without extreme pain. Then add a HIT push at the start of every 5 minutes, and keep that up for 30 seconds. If you can, wear a chest strap and monitor your heart, and stick to set heart rates based upon age and start fitness. Such as a maximum during a HIT session above which you must not go, and then a good coasting rate for the other 4.5 minutes. At the start of each 5 minutes, push hard and keep that up for 30 seconds, but if your heart rate goes above the maximum, then back off until it comes down, and then next time, try to keep below the maximum. Then in the 4.5 minutes, back right off until your heart rate drops to your target rate, then row steadily trying to keep your heart at the rate. By working to your own heart, this is self-regulating and safe. Over time, if you can also monitor your average heart beat for the whole 15 minute session, and if the Rowing Machine can also count Calories burnt, you should see a gradual improvement. After a few week, I was burning more Calories, at a lower average Heart Rate. That is fitness in effect, and should be reflected in your VO2max, if that can be measured. Thankfully, I survived the surgery!
I love this, thanks for reporting! I'm starting this exact 4x4 training, will do that 3x a week and we'll see the results 💪
Ditto
Good luck to you both
How did it go?
@@konnapoeg I died
Richard, you don't look 60's at all. Something definitely is working. I subscribed your channel just when you started. I'm happy to see your progress.
Hi Ray, thanks for your kind comments!
I'm not saying this to be a jerk, but rather to be objective: I think Richard DOES look like he is in his 60's. Maybe 55 at best. I'm no expert, but maybe your physical appearance at a certain age isn't necessarily a good indicator of your current health or expected longevity of life. Maybe it is; I don't know.
Point is, he looks like he is in his sixties. Don't try to flatter him or encourage him through white lies; rather, give him an honest depiction of what he is/isn't or just say nothing.
I'm 62 with a 62 Vo2 max. I have run all my life but don't do Vo2 max sessions mainly just easy/steady runs. I don't take any supplements it's just genetics.
Congratulations! You are the first comment I’ve read that admits GENETICS are the primary determinate of VO2 Max. I’ve been an elite endurance coach for over 30 years. Research has shown that some athletes do not increase their VO2 Max number at all regardless of training. But they do increase their work capacity and endurance at VO2 Max (actually much more important). Generally, VO2 Max is hard to move at all, whereas for example you can greatly increase sub-max (threshold or endurance) quite a bit with training. And even lab testing isn’t necessarily accurate as real VO2 lab people will tell you. Some people are bad test takers. So again, thanks for stating the elephant in this room. Magnesium? Doubt there’s any study showing how it affects VO2 and I seriously doubt it does. Training at VO2 Max is important, but there’s no reliable way to measure its effect. For instance, this person claims a VO2 over 50. I’d like to see his TIMES. Running times. For example, his mile time. That is, output at VO2 Max. That would help us understand a bit better where he is in terms of output or wattage at VO2. 😊
I would like to see mile times with the VO2max numbers. Mile times are an excellent indication of fitness. @@tommyrq180
I’m 59 and my vo2max is 57. It fell down to 49 when I caught Covid and one full year was needed to get it back to its highest. I don’t do track repeats because I find them too exhausting. I rather do two threshold trainings per week.
Thx Richard for this excellent and comprehensive presentation .Your good results are an inspiration not only for your wife but also for all of us.
Hi Abdelilah, thanks for your kind comments!
I don’t uses NMN, but found that NAC greatly increased my VO2Max. I stopped it for a month to see what would happen and my VO2max gradually declined back to pre NAC levels. The improvement and drop was 36 to 39+. I also take Magnesium and didn’t stop that. I did not change my training. 58yo woman running 3-4day per wk 4-5 mi each day. My pace never changed much on NAC. I also weight train, swim and bike on other days.
Hi Kathleen, thanks for sharing your protocol, that is very interesting. I don't take NAC though I do take liposomal glutathione.
How much NAC are you taking? Thank you!
you are awesome gurl! Love to train with you some time! Take your NAC with glycine or plain gelatin I believe I'm correct here.....NAC/glyn Siim look him up
Dr osborne takes 2000 mg a day i was taking 1200 with 4 grams of glycine divided by 2
@@maodanz1672 Thank you.
Magnesium Breakthrough - there are a lot of things wrong with it. First it doesn't have Magnesiul L-Threonate which is the only magnesium that crosses the brain barrier and this is excluded. The other 7 magnesium ingredients it's hard to tell exactly how much percentage wise one is getting and plus not all of the 7 magnesium are necessary. It's not about quantity but quality. They just needed at least 4 different types of magnesium and L-Threonate should always always be included. Magnesium Breakthrough is extremely expensive also £29 (for just a month!) and because of these points not addressed I'm no longer optimistic about the product and am not purchasing.
threonate is what I read was the best from Mercola
I don't have an idea what is this VO2mas but I can tell you I'm 75 years old, I lift weights every day including sundays, I have ran 5 marathons
and my boy non of the two can run faster than I do.
Looks like you could benefit from less focus on v02max, and more on moving some iron.
Looks ok to me. Not everyone needs to look like Charles Atlas. Moving iron sucks anyway. Yes, it's beneficial no doubt, but the process is soul destroying. I tried it in my 20s. Lasted 4 months. Hated the whole gym culture and the boredom level was unbearable.
@@toby9999 👍
@@toby9999As you get older it’s very important to prevent muscle atrophy and keep bones strong - nothing to do with appearance
@@marcdaniels9079 Exactly why this guy needs to take my original advice. Focusing on LSD triggers muscle loss and speeds aging.
@@toby9999 It's not about looks. There's many different ways to strength train. You mentioned Charles Atlas (Angelo Siciliano). His was a simple at home program.
I am a 60 year old that tries to stay in good shape. I am a road biker and have a garmin watch with my garmin app. My VO2 max is 65 and 66 cycling. I am not a gifted athlete, but I do train hard and ride up hills when ever possible.. I was told that I have a higher than normal red blood cells.
On my 61st birthday in 2022, according to my Garmin Edge, my V02 Max was 72 (over several weeks). Last year it went down when I caught Covid and even further when Coeliac disease severely reduced my iron level. Only now is it creeping back up.
Many jealous TH-camrs accuse you of being a liar, if you claim to have a high V02 Max. I just refer them to Garmin, the company responsible for making the claim.
@@dpstrial Do you think it is genetic? I was told that I have extra red blood cells which is why my VO2 is better than average.
@@SteveHofsaess No doubt there is a genetic component to this, just as there is in a high haematocrit level and a large lung capacity, both contributory factors to a high V02 Max. Training advances it to its phenotypical maximum. Regards.
Associating longevity with vO2 max is the result of post hoc fallacy reasoning. Healthy people have higher vO2. Cancer patients and heart patients aren’t out there doing cardio.
Same as having high grip strength is associated with longevity. It's not that having a strong grip helps you live longer, it's that people who are sick, tend to have weaker grips. Same with this. Anyone with a high Vo2 max is probably pretty healthy.
I am a 63 year old Triathlete, my VO2 max according to my Fenix5 is 49 and rising. Off season at present but I trail run, cycle, HITT and do Pilates daily.
Pretty much agree with all you have said and it’s a great place to be.
Good day . Quick question. My vo2 doesn't seem to change on my Fenix 3 or it's taking a long time to change lol. Is it normal?? 🍺🚲
A lot of good information presented here Richard. Thanks for covering all the aspects of your tracking including research papers, how you measured, benefits, and reliability of the data.
Hi Armando, thanks! I hope that the video was helpful!
For a couple of years my Garmin Forerunner 245 has estimated my Vo2Max at 48. I recently had it lab tested with a result of 51. Decent evidence that the watch is doing a pretty good job of estimating it.
Unless you do multiple VO2 max tests in a lab with equipment that is calibrated correctly, the VO2 max values that you are claiming are very suspect..
The algorithms built into the watches produce reasonable approximations on average across the population. Good enough for most people.
I'm 66, and got up to a Garmin V02max estimate of 61. This was based on doing EIM (Easy Interval Method) training 3 or 4 times a week with steady recovery runs on the other days. One is very similar to your 4x4 minutes - it's 6x1000m with 800m steady/easy run recovery (if on track) or 6x4 minutes with 4 minutes steady/easy (if on road). Other sessions are 3x2000m with 800m recovery (or 3x10 min with 5 min steady recovery), 12x400m with 400m easy/steady recovery and 16x200m with 200m steady/easy recovery. I also did the occasional session of hill sprints. Recovery days were 3 or 4 miles in the 7:50-8:15 per mile range. Overall it looks not too dissimilar to what you were doing.
Very impressive,, my vo2 max has me at 65 and 66 cycling . I have no training plan, but I ride hard and dont avoid hills
VO2 MAX is a very good measurement but has one flaw:
If you gain weight due to more muscle you will theoretically have a higher VO2 MAX than if you gain weight due to fat.
Not part of the equation similarly to the BMI index.
A slim person will thus have a correct high VO2 MAX as compared to a rower/martial artist etc where the VO2 max will erroneously indicate lower.
Musclemass is good for longevity, so a more muscular older person could hence theoretically be healthier than a slimmer person with a slightly higher VO2 MAX.
Minor detail to your excellent video😊
Musclemass is good for longevity, so a more muscular older person could hence theoretically be healthier than a slimmer person with a slightly higher VO2 MAX.SWEET!
I would absolutely love for you to do an actual VO2 max test in a facility. If you can’t afford one, please set up a patron or the like so we can donate enough for you to do it. Would love to see you shred up the test and show how accurate your watches guess is. Thank you!
I am 67 and I improved my VO2 max by switching from Polar to
a Garmin FR965.
Polar GritX regularly estimates my Vo2 max around 36 compared to around 50 on my new Garmin
Good job. But the way you are measuring your VO2max is not representative for a real breathing / gas analysis. It's at least 10-12% too high in my experience with similar devices.
I used to be a recreational runner. For me VO2max correlated with resting pulse. the lower the pulse the higher the VO2max. HIT training was the keye, slow easy training had no impact, no matter how much. Believe it is all related to the size of the hart, it grows significantly with hard hit training.
Good Insight
I just watched The Running Channel Video called, "How to Improve VO2 Max at Home". It shows 4 workouts to do at home with little or no equipment (one has some hand weights). Looks like 4 great HIIT workouts.
Great achievements, yes, my only comment is about “with a reasonable investment of time.” It mentioned walking 7-10k per day, that can be 90-120 minutes depending on pace obviously. Walking does have huge benefits so this may play a big part too, I wonder how much. Because I do not have that much time for that plus strength training plus hiit.
HIIT is strength training. You could try sticking to just the hit workouts and throw in some 30-60 min runs. It might take longer but you will still see improvements
It’s not about having time, it’s about making time
I find a good walking pace of 8000steps in 60 mins which includes 3 moderate inclines within each 15 min circuit.,I’ve never measured VO2 ,would be interesting,also do weights and 1/2 hour cycling at decent for me pace.resting HR 53 at 73 yrs.trying to stay well.
I was 57 VO2 max at 57 yo last year. Then I had an injury and couldn't run or cycle for 3 months. I've now been cycling for 5 months and just started running but it's a slow and tough road back. Currently 58 with VO 2 max of 51. Hope yo get back to 54 at least sometime in next fee months.
At 2:19 : You can view further into the past by clicking the arrow on the top left corner (Next to the 'today' button). Your VO2 is simply impressive! Cheers.
Resting heart rate is a very close, age relative estimator of VO2max. In your early 50s and with a VO2max of around 50, your resting heart rate should be in the high 40s, about 48. Also, being in the top 25th percentile for VO2max is a good predictor of longevity but there isn't any additional predictive benefit of being above the 25th percentile that I have seen. That would be at about 40. At above 40, muscle strength make up all of the lifespan predicted margin which may be why there is not any benefit seen for people above about the 75th percentile in VO2 max, because they may be trading strength for higher VO2max. At above about a 40 VO2max, it is more important to be able to do a deep squat, for example with at least up to 1.5 times your bodyweight on your back than to further raise your VO2 max. Upper body strength is also helpful for longevity. On standard is to be able to perform 50 pushups in a minute and to be able to do 10 pullups with an overhand grip to get the chin over the bar. These have much more marginal predictive power once you reach the 75th percentile in VO2max.
That harms of having a low VO2max is much more profound than the benefits of going from above average to high, and going from high to elite is significant, but has a tiny effect, like 6 weeks EASILY outweighed by factors like upper body strength and lower body strength.
I say just get tested and use the peripheral gear for delta. My IWatch was way off. I agree with your strength point above cuz body weight really changes the score and as sarcopenia sets in strength efficiency also goes down. I'm 190, 5 10' and wear a 34' pant and a huge MTN biker (300 moving hours in 2022) and I lift and do yoga too. Seems my performance in those 3 realms is not that great and maybe I should be happy with that at 58? Lab measured vo2 is 38, I can do 6 chin-ups and can maybe bench 190lbs. Record at 26 was 305lbs.
That’s a lot of claims right there… seems like you have swallowed all of Peter Attias patter. None of this is well enough researched or understood yet to make the claims you have with any level of confidence. The only actual predictor of longevity so far agreed by the scientific community is calorific restriction which modifies the DNA.
I am not a gym goer but from my experience what % of men over 60 can do 10 pullups with overhand grip straight? Less than 4% probably. 50 pushups in a min is easier to accomplish but over 60 less than 10%?
At 52 my Vo2 max was 59. A lot of cycling. Now I'm 62 and suspect it's in upper 40s since no longer spend a ton of hours a week cycling. Mostly doing interval training at the gym with some zone 2/3 MTB rides here and there.
Lab preformed test.
I am using an Apple Watch latest series for tracking VO2max. I’m in the reported average range with a slow but steady VO2max improvement over the month. I think the reported trend is more important than the specific number, therefore any per cent inaccuracy doesn’t matter so much. Just keep an eye on the trend during training.
Not sure you can trust VO2max estimation from a Garmin watch...
GOOD ADVICE AND AS ALWAYS DOING A VARIETY OF INTENSITY AND DURATION MAKES SENSE.
ANOTHER WAY TO MEASURE IMPROVEMENT IS IF WE CAN RUN 800M FASTER TODAY THAN YESTERDAY FOR THOSE UNDER AT 35.
IF WE CAN NOW RUN 800M AT AGE 75 AND ARE SLOWING DOWN BY ONLY 25% (FOR EXAMPLE A 2:30 AT AGE 35 TO A 3:20 AT 75) WE ARE DOING QUITE WELL.
THAT USUALLY REQUIRES A BODY WEIGHT REDUCTION OF ABOUT 20% FOR MOST OF US.
it would be interesting to know if you were to run a 4 minute km what your heart rate was and other times as well say 4 min, 4min 30, 4min 45, 5min, 5 min 15, 5 min30 etc on a flat running surface (possible future video?) Interesting to see what you do however in terms of intervals, thanks for sharing 🙏❤
Yes, one's VO2MAX will be one pace but it is great to make improvements at all your possible running paces. It would be interesting to see how the lab results and watch compare to the Cooper's Test (12 minute run). I can currently manage about a 4 minute km but this is above my VO2MAX pace as I am not yet able to maintain for 12 minutes. I'm somewhere between 4 minutes and 4 min 30 secs kilometer pace. About time for me to test again.
I have a polar watch. It kind of assess VO2 max. I compared it to a sports labs test. Polar 55 ja Sports Lap 43. Watch is not very accurate.
vo2max is based on bodyweight. oxygen consumption is almost entirely through muscle. if you simply gain more muscle at the same weight your vo2 should rise. that aside, i agree with much of what you say. your 4x4 can be improved by reducing the recovery to a more dynamic one, you'll probably find that your muscle oxygen recovers in about 90 seconds and if you wait much longer your will stimulate hypertrophy which you might well not want
FYI - it looks like you're using Garmin, and you can see VO2 max history for more than the current year by using the left arrow in that top left section of the reports screen for V02 max to go back to the previous year. The "Most Recent, 4 weeks, 6 months, 1 year" selections just give you the scale. The arrows in the top left let you move forward or backward in time segments of that size.
Nose breathing is absolutely critical focus on slowing your breathing while resting.While walking or sprinting yes sprinting!
I am 72. My VO2max is now 49. Last year I had Covid and it dropped to 44. Normally I run 35 km a week. Because I am training for a half marathon end this month, I run now about 50 km a week. I hope to come above the 50 VO2max.
Peter Attia also said that to improve VO2 max, 80% of your training should be in Zone 2; 20% should be HIIT (preferably the 4x4 protocol). This needs to be done so that you get to HIIT at least once a week.
Hi Goyo, thanks for sharing. Yes, he does (not sure he had said that before I released my video). I am now doing Zone 2 as well and will release an update, hopefully soon!
Nice video. With your Vo2max of 54 your 10k running time should be around 40 minutes.
Couldn't care less what my Vo2 max is so long as I can run a sub 37min 10km!
Even sub 40 is awesome esp as you age. VO2max isn't that fast!! lol........
My Vo2 Max was down to 26.5 when i first got an apple watch, its taking me 2 years to get Vo2 max to 34, I am 52 years old.
Great video! Many thanks for sharing. You are a real inspiration. FWIW, when I consistently practiced meditation and vmonkeyed around with various deep breathing exercises, without any H.I.I.T but combined with regular and consistent resistance training for 3 days, Low intensuty steady state cardio, and healthy eating, I got pretty much the same result as you. But when I gave up just the deep breathing exercises, my V02 nose dived back down lol. So your video sparked my intersest in starting a combined protocal of H.I.I.T of 4 minute high 4 minute recovery and combine that with reintroduction of deep breathing exercises to see how high I can push up my V02 max as per my Garmin watch. Then once I max it out, I will get my V02 Max Lab Tested. This will becmy New Year’s Resolution Project 🙂
My VO2 max as shown by my Fitbit is 45-49 range, which for my age 52 is shown as Excellent. I play squash 2 times a day. Can’t play during the week, but have started going for a 10k steps walk(over and above what I anyways add during the day).
I have a nations squash tournament (men over 50 category) coming in August…need to lose 5-7 kgs without losing strength and stamina…
Antioxidants usually reduce the adaptation to training, but despite the fact that you take quite a lot of antioxidants, your result are very good. That is interesting. Excellent Richard, thank you for sharing this!
Hi Thanks for sharing. WRT anti-oxidants, I don't take the supplements after the exercise but I should look into the possible impact more.
Nice presentation and literature review skill
Why thinking if the number is right? Why not do a real test in a lan and get a true result?
This is awesome man Keep posting content to show others it can be done
The 4x4 protocol 5:35 is one the best checked scientifically.
Great numbers Richard. Thanks for sharing.
Hey Ron, thank you!
I also found “high intensity” strongman circuits really helped with VO2Max.
The peoblem with claiming an older petson has a vo2max higher than a younger person, is our individual levels are very diferent, someone with athletic ability even if theycwere never an athlete coukd be double that of a normal person, my Vo2 max as a young athlete was tested in a lab in the high 70s, if it is now 50, at 60 years old I would still be seen as very good, but im actually a third less than I was and clearly less in my older age!
I don't take any kind of supplements, running once a week very slowly. Need 3 hours to complete 21km. My VO2 max is 50 done my medical laboratory. I'm 60
My experience is that Garmin constantly over values your V02max by 15-20%. I have had doctor supervised treadmill tests. The last test had me at 38, but the Garmin says 45. It would be great if Garmin had a way to let the user calibrate the V02max.
It seems like it would be interesting to try and compare this to simple tests like Cooper's 12 minute run test, The Rockport walking test and perhaps other simple tests.
The Rockport walking test compared favorably with the Air Force 1.5 mile run test in a study.
I think it would be an interesting thing to explore.
You can look longer back then 1 year. on the top left, next to the date press the left arrow and you will go a year earlier, Great job tough! i hope i will be as healthy as you when i reach your age
Did you use an actual chest strap to get your HR or just the wrist based HR from the watch? Wrist based HR can be highly inaccurate due to movement of a watch, skin tone, moles, tattoos, etc, Every video on validating watch based versus in lab tests i have seen say you need to use a chest strap.
about 8 years ago I compared my Garmin 915 to the treadmill and they were unexpectedly within 0.1 value. This video has motivated me at 64 to start up once again. I will use the formulas you have laid out and see what happens.
5:36 thanks for clarifying the "4 minutes AT A PACE YOU CAN MAINTAIN FOR 4 MINUTES" I was aiming for the 4 minutes when i tried it the first time but was exhausted after 2 and then ended up doing only 2 rounds of 2 minutes each. Now I'm upto 3 rounds of 2 minutes but might lessen the intensity and aim for 4 minutes.
2:30 idk if you found this eventually but you can click the black arrow next to the date and keep going back more than 1 year. I think Garmin does cap it at 4 or 5 though so always make a backup!
You can also use the Cooper test for an estimate for vo2max if you don’t have these devices, all these are rough estimates.
Subscribed. ❤ You make awesome Longevity content
I take Magnesium Glycinate most evenings before bed. Its very beneficial, especially if weight training or exercising in general...other forms are excellent too, Malate, Citrate etc ... magnificent Magnesium, im so glad I became aware of how beneficial Magnesium Glycinate is to the body and mind...😊
I do hope that your VO2 is what you say, but I don't trust apps at all.
I would recommend either a proper lab test or a Coopers 1.5 mile or 12 minute run test to get accurate results.
As a very unfit but strong 60yr old my HR app tells me my VO2 is 42 whereas in reality when testing it is only 20!
I know 20 is nearer the mark for me as I start my fitness journey. Please do the Cooper test and let us know how you get on..
health always comes back, one way or another to, exercise and diet.
You have to do a lab test with exhale gases analysis under load. All wearables’ approximations are sadly rubbish . My latest lab test shows VO2Max at 64.6. I am 47 y/o. Whereas the wearables from polar and Apple were giving me 48-52… also, the best vo2max regiment is 80% in zone 2 steady state 5 hours a week plus 20% intervals. You need to do LT1 lab test with blood analysis under load to get your lactate readings and zone 2 right. All other approximations are irrelevant for a trained individuals
Whew! That's a lot of work! LOL
@@nickmacaluso6585 sadly longevity is really a lot of work . Shortcuts are usually gimmicks
Since you have determined your VO2 max in a lab, you would be a perfect person to test something.
A U.S. Air Force doctor, Dr. Kenneth Cooper, used thousands of military men in the 1960s and discovered the following test which closely correlated with VO2 max.
1. Go on to a running track.
2. Warm up by jogging five to eight minutes.
3. Run as far as you can in 12 minutes.
4. Take note of the distance you ran, in meters, during those 12 minutes, then use this formula:
VO2 Max = (Number of meters run - 504.9) / 44.73
Because your VO2 Max is a known 64.6, that would equate to running 3,394 meters in 12 minutes. So on a 400 meter track that would be eight laps plus 194 meters.
It would be interesting to see if what is valid with young military men also is valid for members of the general population. Since the military men he tested weren’t dedicated runners, their fitness came from their required calisthenics and physical training. And in the 1960s they didn’t have running shoes like today’s. I suspect that trained runners have better running mechanics which improves running efficiency. So if you are a runner, it may be you will achieve more than 3,394 meters in 12 minutes. But it would be interesting to see how close your lab results correlate to Dr. Cooper’s research.
@@kevinkasp Damn thats like 17km/h. Quite a pace, although only for 12 minutes i guess.
@@schraderclemens6122 Yes, his fitness level is extremely high, as indicated by what he wrote about his workouts. Having a VO2 Max above 45 for his age group is considered excellent and he reports greater than 64.
Wow. You must be a world class athlete. Congrats :)
i feel like your mile time is a better data point to track. no opaque algorithm to calculate like vo2max.
if i reduce my mile time from 6min to 5, my oxygen efficiency has clearly increased.
Pretty happy with my fitbits estimate of 57 for me at 47yo. I don't do much cardio but i walk and cycle a bit. There's many things i dont do right so, room for improvement still too.
With your vo2 of 54, how fast can you run a 5k or 10k or mile or any given distance? Vo2 doesn't mean anything to me.
You can have excellent Vo2 Max at any age. I’m a 44 year old cyclist with a VO2 Max if 73.2 at 63.2kg/4-5% body fat. The secret? Train hard!
How do you train hard without injuring yourself? Everything I do seems to pull a muscle or have some negative side effect. Right now I'm recovering from a plantar fasciitis flare up, I have sore patella tendons from walking, a pulled hamstring after running to catch a train, an arthritis flare up in my right hand, back problems and chronic neck pain. It's almost comical.
So 1. With that VO2 Max you are in pro peloton territory
2. If you are claiming you maintain 4-5% BF year round you are in Olympus bodybuilding territory and clearly deluded. To get to 5% for a single night these guys are juiced to the gills on PEDs and diet horribly for 6 weeks.
So I don’t believe either of your claims. 😅
Oh and by the way reaching either of these numbers requires a lot more than your secret train hard
@@marcdaniels9079 part 2: Mark, I averaged 23 hours a week riding , made up of work weeks that were 18-30 hours long (750-1500 TSS), with a 12-16 hour/600 TSS rest week every 4-5 weeks. I am fanatical about my diet and eat food as medicine. It took over my life.
In the end, it really isn't that important what your VO2Max is, but what you do with it... Just ran Boston 26.2 @ age 60 and BQ'd by 13 minutes...
Didn't realise you were in HK: I'm also British, but across the strait in Taiwan. Thanks for the interesting content, I've just finished Outlive myself, long time fan of Peter Attia.
Hi great hear from you. Peter Attia is a great resource for information and perspective of longevity. Does your TH-cam name come from the 70's Hammer Horror flick? I remember watching that!
@@ModernHealthspan It does! I remember staying awake while the rest of the family slept so I could watch it.
The Drive and Found My Fitness are my two favourite podcasts about longevity: I listen to your's sometimes, but it's in short pieces and I like long podcasts while I exercise so I usually just catch you on TH-cam.
Just reading about NAC yesterday. Have you considered taking it?
@@houndofzoltan Re: NAC, I did try it once but now I am taking liposomal glutathione which hopefully will do the same thing. We did talk with Dr Alan Green about rapamycin and he also talked about taking NAC and Glycine to boost glutathione but he was taking a lot of it. Are you taking it with glycine?
@@ModernHealthspan I'm just considering getting some. What's the advantage of liposomal glutathione?
@@ModernHealthspan I think you can take NAC with unsweetened gelatin(gelatine) so says Siim.........