Boosting VO2 Max: A Guide to Cardio Health

Cardiovascular health is one of our pillars for a healthy lifestyle here at Hyatt Strength + Wellness. As we age, there are different physiological changes that happen to our body—from stiffening of chamber valves to changes in heart rhythm—which can lead to issues like high blood pressure, heart failure, coronary artery disease, and stroke. Training your cardiovascular system isn’t just about “cardio”; it’s about building a resilient engine for a longer, more active life.

Whether it is for heart health, improving body composition, stress management, or finding other ways to improve training programs, cardio is a necessity for all of our lives. There are many ways to train: inside or outside, on land or water, surrounded by trees or on a track. The intensity can also be adjusted to match your goals. While this should all be done to your preference, there should be a healthy combination of high intensity and low intensity cardio in your program.

High Intensity Interval Training (HIIT) is great for shorter training sessions where the demand is elevated. It will require a longer recovery period due to the effort given, but it is excellent for getting the heart rate up and working. Circuit style training, sprinting, and airdyne tabatas are just some examples of HIIT.

Low Intensity Steady State (LISS) is great for longer sessions where time may not be a factor and demand is lower. This benefits those already training, but it is also great for those just getting started or returning from travel, injury, or time off. Because the demands are at a more comfortable pace, the recovery period is shorter. Walking, hiking, and light cycling are just some examples of LISS.

What is VO2 Max and Why Does It Matter for Longevity?

To know if there has been any improvement in cardiovascular health, we must look to VO2 max. VO2 max is the maximal volume of oxygen that the body can consume and is widely regarded as the best measure of cardiorespiratory fitness. A higher VO2 max is correlated to lower cardiovascular disease and increased longevity. This is a useful measurement for us to see where we are and how much improvement is needed.

How to Measure Your VO2 Max

To improve your performance, you must first establish a baseline. We recommend four primary ways to track your cardiovascular capacity:

Wearable Tech (Apple Watch & Garmin): Most modern wearables use heart rate and motion sensors to provide an estimate of your VO2 max. While not lab-perfect, they are excellent for tracking trends.
Standardized Field Tests: These are repeatable benchmarks we can perform right here in the studio. These tests involve recording heart rate, distance traveled, or time of completion to find your category, from poor to excellent:
- Rockport Walking Test: A 1-mile brisk walk where HR is measured at completion.
- Cooper 12-Minute Run: Covering as much distance as possible in 12 minutes.
- Cooper 1.5-Mile Run: Measuring the time it takes to complete 1.5 miles.
The Gold Standard (Lab Testing): This involves a treadmill or cycle ergometer and a metabolic mask to capture exact oxygen consumption.
HSW Performance Standards: Here at Hyatt, we use specific benchmarks to help you gauge your cardiovascular endurance relative to our programming levels:
- Mile Run: Base level <12 minutes; Advanced <10 minutes.
- 2-Minute Airdyne: Target >100 kcal (Base) or >150 kcal (Advanced).
- Resting Heart Rate (RHR): Aiming for <60 bpm as a sign of elite efficiency.

How to Incorporate and Track Over Time

We believe in a sustainable approach—no quick fixes. Here is how to integrate these measurements into your Hyatt Roadmap:

Log Your Data: Use the Hyatt Strength + Wellness app to view your long-term roadmap and track your session results.
Consistency is Key: The American College of Sports Medicine recommends a minimum of 150 minutes per week of aerobic exercise. This can be broken down into five 30-minute sessions or three 50-minute sessions.
Regular Check-ins: Use your quarterly goal updates with your trainer to review your VO2 max trends and adjust your HIIT and LISS balance accordingly.

By focusing on a higher VO2 max, you aren’t just training for a better workout; you’re training for a longer, healthier life. Be flexible, do the best you can, and let the data guide your journey.

Ready to maximize your engine? Email Jeremy at Go@HyattGym.com or book your Portland fitness consultation + office hours spot.

Author Steven Martinez, BS, CSCS is a personal trainer at Hyatt Strength + Wellness. He believes personal training is not one size fits all. All clients are unique and adapt differently. Steven loves helping clients reach their weight loss goals, build strength and muscle, build confidence, and resolve specific joint issues.