Longevity Notes

What Is a Good VO2 Max for Your Age (and How to Improve It)

Haris Ruzdic

Published on: 23/06/2026

VO2 max predicts how long you will live and how long you will stay capable. Here is what a good number looks like by age, how to test it without a lab, and exactly how to train it after 40.

Zone 2 Cardio Explained: What It Is and Why It Improves Endurance and Longevity

Haris Ruzdic

Published on: 02/03/2026

Zone 2 cardio improves endurance, metabolic health, and cardiovascular fitness. Learn what Zone 2 training is, how it works, and how it fits with strength training.