How Concerned Should You Be About VO2 Max as You Get Older?
Runner's World
February 20, 2026
AI-Generated Deep Dive Summary
As we age, maintaining our physical health becomes increasingly important, and one key metric to monitor is VO₂ max—a measure of cardiovascular fitness that indicates how effectively your body uses oxygen during exercise. While VO₂ max naturally declines with age, there are steps you can take to slow this process and keep your levels strong. Understanding what VO₂ max is, how it changes over time, and the strategies to maintain it can help you stay fit and active as you get older.
VO₂ max, or maximal oxygen uptake, reflects the body’s ability to transport and utilize oxygen during intense activity. It’s a crucial indicator of cardiovascular health and endurance. Research shows that VO₂ max tends to decrease with age, but this decline isn’t inevitable. Regular exercise, particularly running, can help offset this loss. The article highlights that while there are average ranges for VO₂ max based on age and fitness level, individual scores can vary due to factors like genetics, lifestyle, and overall health.
To maintain or even improve your VO₂ max as you age, diversifying your training is key. Incorporating a mix of high-intensity workouts, strength training, hill sessions, and low-intensity runs can keep your body challenged and prevent stagnation. Additionally, zone 2 runs—easy, sustained efforts at a moderate pace—are particularly effective for
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Originally published on Runner's World on 2/20/2026