Hiking Sabino Canyon Without Gasping for Air
A few weeks ago, I was talking with someone who was interested in joining Telos. When I asked about her goals, she said:
“I just want to be able to hike in Sabino Canyon with my kids without feeling like I’m gasping for air.”
That right there is why VO2 max matters.
It’s not just about being an elite athlete or getting faster race times. It’s about participating in activities with people you love — whether that’s hiking, traveling, playing pickle ball, or simply keeping up with your kids (or grandkids).
At Telos Strength & Conditioning in Tucson, we spend a lot of time studying and refining the best ways to help our members move better and live better for long, healthy lives. Our goal? To help people become “elite athletes at aging.”
And one of the biggest keys to that goal is VO2 max.
What is VO2 Max?
VO₂ max is the maximum amount of oxygen your body can use during exercise. Think of oxygen as your body’s fuel — the higher your VO2 max, the more “engine power” you have to work with.
- Low VO2 max: Like a sputtering engine, your muscles fatigue quickly and you feel out of breath doing daily activities.
- High VO2 max: Like a powerful engine, your body delivers more oxygen to your muscles, giving you energy, endurance, and resilience.
Simply put, if you increase your VO₂ max, you improve your life.
Why VO2 Max Matters for Longevity and Daily Life
VO2 Max is Linked to Longevity
Research consistently shows that VO2 max is one of the strongest predictors of all-cause mortality. The higher your VO2 max, the lower your risk of chronic disease and early death. [NIH Study]
2. It Improves Everyday Energy
Imagine climbing stairs, carrying groceries, or walking the dog without feeling winded. With a higher VO2 max, simple activities feel easier and you’ll have more energy left for what matters most.
3. It Builds Resilience as You Age
VO2 max naturally declines with age — unless you train it. Protecting it now means more independence, confidence, and vitality later in life.
4. It Supports Heart & Lung Health
VO2 max training makes your cardiovascular system more efficient, helping your heart pump stronger and your lungs process oxygen better.
5. It Enhances Athletic Performance
Whether you love hiking, pickle ball, cycling, or running, a higher VO2 max allows you to perform better, recover faster, and enjoy your activities without gasping for air.
How to Improve Your VO2 Max (The Telos Approach)
At Telos, our programming focuses on fundamental movement patterns (squat, hinge, push, pull, step, carry) paired with thoughtful cardio training that improves both Zone 2 and VO2 max capacity. Here’s how you can do the same:
Long, Slow Distance (Zone 2 Training)
Build a strong aerobic base with long, easy-paced sessions. For reference, you should be able to talk, but wouldn’t be able to sing.
Examples: brisk walking, cycling, rowing, or hiking for 30–60 minutes. These sessions improve your body’s ability to use oxygen efficiently.
This is comparable to a weekend hike in Sabino Canyon or a long bike ride on The Loop here in Tucson.
Moderate-Intensity Intervals
Alternate between 2–5 minutes at a challenging pace (brisk jogging, rowing, uphill walking) and recovery periods of walking or slow movement. This balance builds both power and endurance.
High-Intensity Interval Training (HIIT)
Perform short bursts of all-out effort (20–60 seconds) with full recovery between efforts. Think sprints, hill repeats, or even fast sled pushes. HIIT is one of the most effective ways to push your VO2 max ceiling higher.
Strength Training
Don’t overlook the weight room. Strength training builds lean muscle, which increases oxygen demand and drives up your VO2 max. At Telos, we focus on compound movements like squats, deadlifts, and carries that translate to real-life strength.
Learn more about our personal training in Tucson.
Recovery is Key
Your body needs time to adapt to VO2 max training. Schedule 1–2 rest days per week, with active recovery options like yoga, walking, or stretching.
How Busy Professionals Can Train Smarter
Our clients are busy — juggling work, family, and community commitments. The good news? You don’t need hours of training to improve your VO2 max.
Here’s a simple weekly framework we use with many members:
- 2 strength sessions (45–60 minutes)
- 1 Zone 2 cardio session (30–45 minutes)
- 1 interval or HIIT session (20–30 minutes)
- Daily movement: walking, stretching, or light activity
This blend trains strength, endurance, and resilience — and it’s realistic for a busy Tucson lifestyle.
VO2 Max and “Elite Athletes at Aging”
At Telos, we believe training should prepare you for life outside the gym. That’s why we teach our members to build both strength and endurance in ways that translate to daily life — hiking, traveling, playing sports, keeping up with kids and grandkids.
We’re not chasing fitness fads or punishing workouts. We’re building elite athletes at aging — people who can live strong, capable lives for decades to come.
Take Action Today
Want to improve your VO2 max, build strength, and feel more energized in daily life? At Telos Strength & Conditioning, we create personalized training plans for busy professionals and families here in Tucson.Start with your FREE INTRO session and let’s design the plan that helps you move better, live better, and thrive for the long run.