Improving VO2 max is one of the best ways to boost endurance, run faster, and push harder during training. But what really happens to your body when you dedicate 100 days to training this vital fitness metric? Cam Jones, from the Goal Guys, set out to find exactly that through an intense 100-day challenge aimed at improving VO2 max, testing not only physical limits but also mental endurance. The result? His journey proves that VO2 max training isn’t just about aerobic capacity—it reshapes your body, your health, and your life.
The Goal Guys are two brothers (Brendan and Cam Jones) with a YouTube channel with more than 400,000 subscribers. They share videos in which they take on “different goals in fitness and productivity.”
VO2 Max: The Basics
VO2 max, or maximal oxygen uptake, refers to the maximum amount of oxygen your body can use during intense exercise. The higher your VO2 max, the more oxygen your body can absorb and use, which allows you to work harder and last longer before fatigue sets in. It’s often seen as a key indicator of cardiovascular fitness and an important metric for athletes, but it’s also been linked to longevity and overall health.
In fact, studies have shown that a high VO2 max can significantly reduce your risk of chronic diseases and add years to your life. According to Cam, “Having a high VO2 max is going to increase the length of your life and improve the quality of your life.” It’s hard to ignore the science behind that statement!
Setting the Benchmark
Before embarking on the challenge, Cam decided to test his baseline VO2 max. For someone in his age range, a good score is anything above 44, while an exceptional score is 54 or higher, placing an individual in the top 5% of their age group. Cam’s initial score came in at an impressive 57.5, putting him in the top 2%. Still, despite this high ranking, he had a competitive reason to improve—his brother scored 63.4, placing him in the top 1%.
Naturally, sibling rivalry kicked in. Cam jokingly stated, “2% is good, just doesn’t have that feel that the 1% does, does it?” This friendly competition became the driving force for his next 100 days of VO2 max training. The question remained: how much can one improve in 100 days?
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The Plan: Zone 2 and Zone 5 Training
Improving VO2 max isn’t just about going hard every day; it requires a strategic approach to cardiovascular training. For Cam, the plan was built around two types of aerobic work: Zone 2 and Zone 5 training.
- Zone 2 Training: This low to moderate intensity exercise keeps your heart rate at about 60–70% of its maximum. It’s the kind of exercise where you can still talk but would prefer not to. According to longevity expert Dr. Peter Attia, who inspired Cam’s approach, Zone 2 training builds the “base” of your aerobic pyramid. Think of it as laying the foundation for long-term endurance. “If you want to build a high pyramid of VO2 max, you also need a wide base,” says Dr. Attia.
- Zone 5 Training: On the other end of the spectrum, Zone 5 training involves intense intervals at near-maximum exertion, typically only sustainable for a few minutes at a time. Cam described Zone 5 as “an exertion level that you can barely get through for four minutes.” This form of training helps improve the body’s ability to recover quickly between bursts of high effort.
The goal was to balance both types of training—spending about 80% of the time in Zone 2 and 20% in Zone 5, with three Zone 2 sessions and one Zone 5 session per week.
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Adaptations to the Body
So, what actually happens to your body over these 100 days?
- Heart Efficiency: The heart becomes more efficient at pumping blood. This means that with each beat, your heart pumps more oxygen-rich blood to your muscles, allowing them to work harder for longer periods. Over time, this leads to a lower resting heart rate, as the heart doesn’t need to work as hard to circulate blood at rest.
- Mitochondrial Density: As you spend time in Zone 2, your body increases the number and efficiency of mitochondria—often referred to as the powerhouses of the cell. This helps your muscles use oxygen more efficiently, directly contributing to a higher VO2 max.
- Lactic Acid Tolerance: High-intensity intervals in Zone 5 help train your body to deal with the buildup of lactic acid, delaying the point at which your muscles begin to fatigue during exercise.
- Lung Capacity: As you work at higher intensities, your lungs adapt to take in more oxygen with each breath. You’ll notice improved breathing efficiency, meaning you can take in more oxygen with less effort, another factor that contributes to improved endurance.
Cam’s primary goal was to improve his endurance for running and overall athletic performance, but along the way, he experienced noticeable changes in everyday life, too. He described feeling more energetic throughout the day, with better mental clarity and overall well-being.
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The Challenges Along the Way
The road wasn’t without its bumps. One issue Cam encountered was ensuring that his Zone 2 training was actually in the correct heart rate zone. “I feel like I can talk just fine right now,” he commented during one of his early swims, “but I look at my watch, and my heart rate is way out of range.” He realized that despite feeling like he was doing the right intensity, his heart rate wasn’t in the target range. This is a common issue for many athletes who are just beginning to track their zones and one that requires careful monitoring of heart rate data to get right.
When it came to Zone 5 training, things got even more intense. Zone 5 days left Cam drenched in sweat and physically exhausted, but the results were undeniable. By pushing himself beyond his comfort zone, he developed a greater tolerance for high levels of exertion, allowing him to handle more demanding workouts with ease.
But training for VO2 max isn’t all fun and games. Cam quickly found that while swimming for Zone 2 training was enjoyable, finding enjoyable Zone 5 workouts was a different story. “There’s gotta be a more fun way of doing this. This sucks, man!” he said after attempting various forms of sprint training. Eventually, he turned to basketball—a full-court, one-on-one game provided a perfect, competitive way to hit Zone 5 without the monotony of traditional workouts.
The 100-Day Results
At the end of the 100 days, it was time for the moment of truth: the final VO2 max test. After months of disciplined Zone 2 and Zone 5 training, would the hard work pay off?
The results didn’t disappoint. Cam’s VO2 max jumped from 57.5 to 62.9—a significant improvement that pushed him into the elite top 1% for his age group. Not only did this represent a four-point increase, but it also placed him two points higher than his brother’s original score, settling their sibling rivalry.
“Four points in 100 days… that’s insane!” Cam exclaimed. But the numbers weren’t the only thing that mattered. Over the course of his challenge, Cam experienced profound changes in his overall fitness, mental toughness, and sense of accomplishment.
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Conclusion: Is VO2 Max Training Worth It?
After 100 days of training, Cam not only improved his VO2 max but also gained better control over his heart rate, increased his lung capacity, and saw real changes in his everyday energy levels. VO2 max training, when done right, can enhance your athletic performance and longevity. The benefits go far beyond just numbers on a test—improved quality of life, better cardiovascular health, and even mental toughness are all part of the package.
So, if you’re looking to take your fitness to the next level, whether for performance or health, dedicating time to VO2 max training might just be the game-changer you need. As Cam’s journey shows, it’s not easy, but the results speak for themselves.
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