Fitnessml/kg/perc
VO2max
Optimal
Top 25% for your age and sex (e.g. man aged 50 > 42, woman > 34)
Why
The strongest known mortality predictor; a fivefold mortality difference between “low” and “elite” fitness.
How often
Yearly (lab CPET, or smartwatch estimate / Cooper test).
What moves it
Zone 2 volume plus one VO2max interval session a week; weight loss (it's per kg).
Last reviewed: 6 September 2026
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