Why VO2 Max Is The GREATEST Predictor Of Lifespan | Dan's Journey Back to Health and Fitness (Pt. 2)

Join ex-Tour de France cyclist, Dan, in the second episode of his 6-month fitness and longevity journey as he delves into the power of VO2 max and its role in predicting lifespan.

He explores how this vital metric reflects cardiovascular health, endurance, and overall wellness and in what ways VO2 max is key to unlocking a longer, healthier life!

Welcome! 0:00
Why is VO2 max important? 0:21
What is VO2 max? 1:32
How is VO2 max tested? 5:15
What is a good VO2 max for my age/gender? 6:25
Examples of incredible increases in VO2 Max 8:08
What can I do to improve my VO2 Max? 10:18
Dan’s exercise regime so far 11:44
Whoop metrics #AD 14:37
Conclusion! 15:09

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How has your health and fitness journey been going lately? 🏃‍♀️

Let us know in the comments! 💬

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Ain't Over You (Instrumental Version) - Siine
Fire And Ice (Instrumental Version) - Gaillardia
Hotel Lalo - Harry Edvino
I Can Feel It Coming - FLYIN
Love Ka I Barten - Ali Dhaanto
Quicksand (Instrumental Version) - Kadant
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📸 Photos - © Velo Collection (TDW) / Getty Images & © Sirotti Images

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[gcn]

How has your health and fitness journey been going lately? 🏃‍♀️

[TarkaChops]

For the vast majority of us cyclists, this is probably GCN's most important series that they have done. Great work Dan and i'm looking forward to watching your journey.

[whatwelearned]

I wish Dan would go back to presenting more vids; he's a really good presenter and I think that gets forgotten now that he mostly just does the GCN show.

[ClaireL-hiwh]

I'm 42 and have always had a sedentary life and poor diet. I was morbidly obese and struggled to even get upstairs. In July 2023, I overhauled my diet and started Zwifting. Since then, I have lost 105lbs. My VO2 max was low. It's now above average, very nearly high. I'm still classed as obese but I have so much more energy and I sleep better. It's never too late to change your life!

[guillaumej]

I was genuinely quite saddened (though not really surprised) by reading some of the comments on your last video about this endeavour. I know that you probably have a thick skin and that likely most of these people were only trying to make a good ol’ (crude) joke, but still, it says a lot about today’s world... I am 31 and doing a lot of sport, including cycling and running so one might think this series isn’t for me, but to be honest, that is quite the contrary, I find it fascinating. The reason for this is that what you are doing, and doing it in front of a camera for thousands of people to see, is just super brave. And pretty sure that none of these mockers would have the guts to do anything like that, acknowledging their flaws publicly and trying to simply become a better version of themselves. To be honest, there are parts of these videos, especially the first one, that I just found moving. I wish you all the best Dan, and will be rooting for you for the next coming months and beyond because what you are doing is fantastic and brave and I can’t wait to see the results! Also, if this ends up being a source of encouragement or inspiration for only one person to do something similar to what you’re doing, I think you’d have won plenty already (and I am quite sure that there will be many of these). We can all think of at least one person that is dear to us, but not in a really good shape physically, and that we’d like to hang around with a bit longer, if only they could take a little bit better care of themselves…

[rg]

Dan, i think what makes this series so compelling is your candor and full disclosure. We're all human, and you've managed to inject some humanity into these videos in a powerful way.

[shrewseddy]

This is some of the best content GCN have created. It's interesting, useful and, as someone speeding their way through middle age, extremely relevant to me. Good work Dan and the team.

[RossTheNinja]

14:30 a mediocre plan you can stick to is better than a perfect plan that you can't

[djtmob]

This series of videos is single most important and best series GCN ever made.

[silvercyclist]

Dan Lloyd’s journey to health is the most meaningful and relevant content on GCN for a considerable amount of time. Dan, thanks for sharing what has obviously been a period in your life that has been a struggle and how you are going about turning it around.

[tomreingold]

I'm currently reading Outlive, a book by Peter Attia. I know that some people are not keenly interested in living longer than others, but he makes an important point: by working to extend our lifespans, we extend the time we are HEALTHY. This should interest all of us (or most of us anyway). I've started putting in more effort into gaining strength, as I've already lost some due to my age.

[deirdremcintosh]

I'm a 67 year old woman. I was an NHS Midwife which I loved but I felt it had a negative impact on my health. When I retired at 60 I decided to get myself as fit as possible, so I could enjoy my retirement and try and prevent health issues from arising. I go to 6 exercise classes a week (cardio, strength and flexibility), cycle or walk everywhere. My V02 max is 30 which I'm told is very good for my age and gender. Blood pressure, weight, blood glucose and cholesterol all normal range. I'm not saying it's easy to keep it going but I think it's definitely worth it, physically and mentally I feel great. Good luck with your journey Daniel. Don't be too hard on yourself and remember why you are doing it. It's your future.

[garycwikla]

I’m 64, sat down drinking a beer and watching this. It’s scared me so much I’m never going to watch another episode of this series.
Seriously though, this is the best content I’ve ever seen on GCN. As a very active person in my younger days it’s making me very conscious of the fact that I think about exercising more than doing it.
I think you’ve given me the kick up the backside I need. Thanks.

[patrikhalen]

The smile on Dans face when he was talking about the Monday runs and said I'm moving. It says it all‼️♥️

[michaellane]

I at almost 69 am bringing it in at around 34. Smoked doe a number of years early on, quit over 30 years ago. Like cycling, trail running, working out, bike packing, gravel and road riding. I think you've hit on something here that as we age, it is so important to keep moving and reduce what we used to enjoy. I also worked in a huge pulp mill in the mid seventies with all sorts of caustic gases, etc.. Just before they started getting on to pollution. I wish my max was better but don't seem to get winded by any means but don't think my conversion is as great as it could be. Will work on making that better. Thank you CGN for taking the time, giving us folks hopefully a leg up on maintaining our health into the golden years, better.

[danmckenzie]

For a non-cycling nerd moment, I watched this video kind of as if I was reading a research article. I'm not sure how much of a hand Dan has in writing these videos but whoever does it, kudos. So many authors of research articles never seem to get to their point with this rambling and jumpy narrative style. I really appreciated how this flowed from "what is VO2 max" to how it relates to the everyday person and onwards. Great flow and and it really told a story. On top of that, I'll second so many others comments of how good a presenter Dan is, especially with this subject and to see how obviously invested he is in his own health journey. Very well done!

[ricardogee]

Dan, you’ve inspired me to get on the road back to fitness. I spent 23yrs in the regular army and a further 9yrs in the reserves. My fitness was unbelievable when I was in. I was in the Household `Division ( The Guards ), so not only was I on ceremonial duties, with trooping the colour etc, I was also an infantryman on operations overseas. When I left I got into a rut of not needing to be as fit. Therefore becoming unfit and putting on weight. Your series has given me the kick up the backside, so thank you mate.

[paulb]

I shall be following this series with interest. As a 73 years old grandfather of eight - soon to be nine - grandchildren, I need to keep myself healthy and fit. Over recent years my cycling has taken a back seat and the amount of exercise I take has been minimal. I'm back on the bike and also doing brisk walks and hope to get back into swimming soon. This series has given me the motivation to get moving! Thank you Dan for putting yourself up for scrutiny. The production and editing of this video was excellent - as was Dan's presentation. Full marks to GCN!

[rjbartz]

I'm 64 and started cycling in 1999 and competing in mountain bike racing shortly after with success at the amateur level. I do only a few big races a year now. My VO2 max is currently 61 with a hematocrit level of 48.7. I have commuted 22 miles round trip by bike since 2007. When I started riding seriously, I was in average shape, and I was drinking way too much. Cycling changed my life. I do push-ups and abdominal exercises twice a week also. I have the fitness to do all that I want, and still can give the young guys all they want on the trails and gravel. Start riding it will change everything for you, body and mind!!

[nathanphillips]

Dan, Ollie and Si will always be elite tier presenters for me. Their content is always just a cut above when it comes to thoughtfulness of script, quality of research, and pacing of presentation. Many of their long form content I would count amongst the best videos that GCN have ever produced - particularly Si as of late.

Keep up the good work guys.