Exercise insights
Peer-reviewed exercise research, translated into plain English.
What does VO2 max mean? The oxygen your body uses at full effort
The most oxygen your body can use in a minute of all-out exercise, per kilogram of body weight. What VO2 max means, and what sets the ceiling.
How to measure VO2 max at home: estimates, not measurements
Every way to measure VO2 max at home - a timed run, a step test, a watch - gives an estimate, and validation studies put individual errors above 10 points.
Is grip strength an indicator of longevity? What 500,000 adults showed
Grip strength is an indicator of longevity in cohorts of half a million adults: each 5 kg of weaker grip tracked 16-20% higher death rates.
How accurate is Apple Watch VO2 max? About 6 points below a lab test
Apple Watch VO2 max accuracy, measured against lab equipment in 30 adults: the watch read about 6 points low, and single readings missed by more.
How to improve your VO2 max: about 5 points, intervals or steady
Controlled trials in 723 healthy adults: intervals and steady endurance each improve your VO2 max by about 5 points. Intensity decides the size.
What is a good VO2 max for a man by age? The bands from 15 to 74
A good VO2 max for a man by age, set out as five graded bands from 2,837 Brazilian treadmill tests, so you can place your own score at any decade.
What is a good VO2 max by age? Ranges for men and women
A good VO2 max at 40 is about 43 to 48 for a man and 33 to 37 for a woman who exercise regularly. The ranges for every age band, and how to read your own.