AI-generated imageVO2max as a longevity marker, and how to systematically raise it
Of all the markers we measure, VO2max has one of the strongest links to all-cause mortality. It is also one of the most trainable.
Weekly structure
The base is a large share of low-intensity work combined with a small but consistent share of high intensity.
- 3–4 low-intensity sessions (conversational pace), 150–200 min total.
- 1 interval session: 4 × 4 min at 90–95% of max heart rate.
- 2 progressive strength-training sessions.
Adjusting for recovery
The interval session is postponed if morning HRV is below personal baseline for two consecutive days, or if deep-sleep share has dropped sharply. The program adapts to the data, not the calendar.
Relating the program to your baseline
The professional team can help select appropriate measurements, monitor change and assess the effect in the context of your data.
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Results are individual and vary between people; they do not represent a promise of a specific outcome. HUMAX organizes and coordinates measurements and consultations carried out by independent licensed specialists, and does not perform healthcare activities.
This program is a general starting point. What makes sense for you is determined at an initial triage consultation (€150, 45 minutes) — resulting in a written proposal for your measurement scope, with no obligation.