About Dr. Phil Batterson
Dr. Phil Batterson is the head physiologist, coach, and founder of Critical Oxygen. Critical Oxygen is a personal coaching business that provides education, coaching, and physiological testing to help time-crunched high-achievers maximize their health, wellness, and performance through practical science.
He has a Ph.D. in molecular exercise physiology, where his research largely focused on how skeletal muscle mitochondria adapt to various exercise and dietary interventions. His master’s degree is in biology, where he focused on the physiological factors that predict endurance performance. His current research is on practical applications of near-infrared spectroscopy (NIRS) for endurance performance.
Phil has over a decade of coaching and physiological assessment experience. He has worked with athletes of all skill levels from nationally successful high school and junior college cross-country teams, to Olympic hopefuls and medalists.
He has competed in endurance sports from cross-country and track to rowing, triathlons, and trail running.
What is VO2 Max?
VO2 max measures the volume of oxygen your body can use during maximum effort. It can be compared to the "size of your engine”—an indicator of how effectively your cardiovascular and muscular systems utilize oxygen. A higher VO2 max suggests greater cardiorespiratory fitness, which correlates with lower risks of mortality and cardiovascular disease.
“VO2 max is one of the best markers for longevity. Research consistently shows that improving VO2 max reduces the risk of all-cause mortality and cardiovascular disease.”
The Science of Longevity and VO2 Max
A meta-analysis of 42 studies involving over 3.8 million adults found that every 3.5 mL/kg/min increase in VO2 max correlated with a 14-16% reduction in mortality risk.
“Moving from the lowest to the next VO2 max category can cut your risk of mortality in half. It’s a game-changer.”
How VO2 Max is Tested
Testing typically involves exercising on a treadmill or bike while wearing a mask to measure oxygen consumption. The test starts easy and progressively becomes harder until maximum effort is reached. Phil describes it as grueling but rewarding: “The last few minutes are tough, but they’re where you find out just how capable your body is.”
For those hesitant about going to maximum effort, submaximal tests can provide estimates, but Phil emphasizes the value of true VO2 max testing for precision.
Age, Genetics, and VO2 Max
While age and genetics play a role, Phil is quick to dispel myths. “VO2 max declines with age if you’re sedentary, but regular training can maintain and even improve it well into your 70s,” he says.
Genetics may set your ceiling, but training determines how close you get to reaching it.
Using VO2 Max to Inform Training
Beyond VO2 max, the test identifies other key metrics like lactate threshold and Zone 2 intensity. Phil uses these numbers to tailor training programs:
VO2 Max Workouts: Build the “roof” of your fitness house with high-intensity intervals, such as three-minute all-out efforts with equal rest.
Zone 2 Training: Sustain low-intensity exercise to develop aerobic efficiency and recovery capacity.
Lactate Threshold: Target performance at intensities sustainable for 30-60 minutes.
Phil likens these metrics to building a house: “VO2 max is the roof, lactate threshold is the second story, and Zone 2 is the foundation.”
Applications for Everyday Fitness Enthusiasts
For non-athletes, Phil recommends focusing on basic habits:
Move More: Even walking contributes to cardiovascular health.
Incorporate High-Intensity Exercise: Short bursts of effort provide the most bang for your buck.
The Future of Exercise Testing
Phil is excited about advancements like near-infrared spectroscopy, which allows real-time muscle oxygen monitoring without invasive procedures.
Key Takeaways
VO2 max is a powerful marker for health and longevity.
Improving VO2 max reduces mortality risk and boosts performance.
Personalized training based on physiological testing yields the best results.
Consistent movement, even at lower intensities, is vital for long-term health.
Phil’s final advice: Invest in your cardiorespiratory fitness now. It pays off in every aspect of health, from daily energy levels to long-term resilience.
If you live in the LA area and want to learn more about VO2 max testing that Dr. Mary offers to her concierge patients learn more here and set up a complimentary meet and greet today.
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