4. VO2 MAX (MONTHLY)
WHAT IT MEASURES: The maximum rate at which your body can utilize oxygen.
WHY IT’S KEY: Use it to test aerobic and cardiovascular capacity. “The more you train, the better you get at using oxygen to work your muscles maximally,” Spar says. Basically, a higher number means you can go harder, longer. But it’s not just a fitness tool: Poor VO2 max is correlated with diabetes, depression, and even earlier death. Get a reading at a performance lab, or use a wearable device while exercising.
AIM FOR: 50 to 60 milliliters of oxygen per kilo gram of body weight per minute of consumption (mL/kg/min).
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