How I increased my VO2Max and HRV -- best leading indicators for longevity
Interval running improved my VO2max by 10% in 2 months
Scientists are looking for a magic longevity pill that will increase maximum lifespan, but none has yet been found for humans. Still, there are some solutions to stay healthy for longer. Recently, I discovered that interval running is a zero-investment way to significantly improve VO2Max and HRV, the leading markers for cardio health and longevity.
My results over 2 months:
VO2Max: [February - 46.6; April - 51.3]
HRV: [February - 50 ms; April - 69 ms]
I used my Apple Watch for tracking, which is less accurate than chest monitors or medical lab tests. Still, Apple claims it has a 3% error margin. But I believe, that the trend is what’s really important.
Honestly, I was quite surprised that interval running can improve VO2 max by 10% in 2 months given that my fitness level starting point was already high.
What VO2Max and HRV mean and why they are important
VO2Max stands for maximal oxygen consumption and measures the maximal rate at which your body can use oxygen. High VO2Max correlates to better physical fitness and is associated with a lower risk for cardiovascular disease and increased longevity.
On the cellular level the use of oxygen occurs within the mitochondria of the muscle cells. Maximizing VO2Max also means improving quality of mitochondria in density and function — and high quality mitochondria goes together with healthier, longer life.
HRV stands for heart rate variability and refers to the variation in the time interval between consecutive heartbeats. Your heart doesn't beat like a metronome; the intervals between each beat naturally fluctuate. A higher variability indicates that your heart is more adaptable to different conditions, including stress. There is some evidence that high HRV also may play a role in exceptional longevity.
How high is sufficiently high?
There are VO2Max ranges to check whether you are in a poor or superior cardio fitness state — it is trainable.
There are also average HRV ranges but HRV is more determined by genetics — individual trend is more important.
You can find these metrics in Apple Health app if you wear Apple Watch. Both HRV and VO2Max tend to decline with age, so if you manage to increase them, it is very good for your health.
How I improved it
I added interval running to my sport routine. I wrote a post on how I started running after a 10 year break. Since September 2024, I have been running regularly 3 times per week: 45-minute runs at a moderate effort, mainly zone 2.
In February, I deliberately added interval runs, so my routine became:
Monday (45 min total): 30 min warm-up; 4 cycles of 15 seconds of fast running followed by 45 seconds of slow running; 11 min cool down.
Tuesday (~55 min total): 20 min warm-up; 5 cycles of 400 m fast running followed by 400 m slow running; 10 min cool down.
Wednesday (~1 hour total): Long run starting with 1 hour of running at a comfortable pace.
I also did 1-2 strengths trainings or/and 1-2 yoga classes on other days during the week.
Bonus beyond improved cardio fitness
I started to feel an elevated mood throughout the day, experienced minimal mood fluctuations related to PMS, and noticed an improved ability to concentrate after my runs.
Final thought
Many companies now offer complex and expensive blood marker panels and then offer you tons of supplements to consume. While I agree that tracking blood biomarkers might be useful, many blood biomarkers are lagging health indicators.
VO2Max and HRV are more informative and actionable. I think of them as leading indicators for my health—if I improve them, then other biomarker metrics are likely to improve as well (e.g., cholesterol, CRP). And interval running has turned out to be the simplest and the most effective way to improve them that I know so far.
P.S. Below are the snapshots from my Apple Health and Apple Watch
