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

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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!
In association with Whoop 👉 gcn.eu/Whoop
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! 💬
Watch more on GCN...
📹 How To Improve Your VO2 Max 👉 • How To Improve Your VO...
📹 VO2 Max Training For Cyclists 👉 • How To Boost Your 5 Mi...
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Пікірлер: 944

@gcn 3 ай бұрын

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

@panzerveps 3 ай бұрын

Since I started training for a triathlon my fitness and overall health has improved a lot. I've been a fit cyclist for a decade, but since all my strength was concentrated in my legs I had plenty of upper body problems. The only negative thing is that my P2W ratio has decreased because of increased upper body muscle mass...

@tomlangleydesign 3 ай бұрын

Dan, what a great attitude you have about this. I love my bike, I don’t race anymore and the social benefits of riding are also a huge help. I think this approach is a great way to attract more viewers, to boot

@matthewcreelman1347 3 ай бұрын

Five years ago, when I was 36, my watch that estimated my VO2 max was 23. About 250 weeks of exercise and weight loss later, at the age of 41 my Garmin estimates my VO2 max to be 58. So I guess that it’s going OK.

@independentcyclist 3 ай бұрын

VO2 Max, is it a Volume of Oxygen the maximum our body can take? That is why we should regulate our oxygen intake.

@kolstefan5 3 ай бұрын

No tv, no processed food, no alcohol and min. 2-3h of riding or similar stuff.

@whatwelearned 3 ай бұрын

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.

@shaun7163 3 ай бұрын

100%, he's so good, relatable, down to earth, easy presenting style, like someone you'd chat to down the pub to see what he's been up to

@andrewmcalister3462 3 ай бұрын

Much as I love Ollie and his science-based approach to things, Dan was the right person to present this video.

@Gixer750pilot 3 ай бұрын

Yep !!! And he’s more relevant and relatable to us middle aged mamils with dad bods more than ever !!!

@newttella1043 3 ай бұрын

I think Dan is a legit journalist.

@Katcycle 3 ай бұрын

Couldn't agree more. More Dan, please. 😃

@TarkaChops 3 ай бұрын

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.

@rg807 3 ай бұрын

💯

@charlespaynter8987 3 ай бұрын

It’s actually incredibly important for everyone. This is a critical part of the 3 pillars to human health- sleep, diet and exercise. Understanding how each of these affects us is crucial to giving ourselves the best chance to be independent, physically and mentally well long into our natural lifespans.

@jlippin123 3 ай бұрын

The other good vids GCN has put out talk about Zone 2 training and strength training. And I have enjoyed the ultra-distance segments, too. I haven't seen any GCN vids that are all that good regarding a proper diet. All cyclists need to be wary about diet and lifestyle that can lead to metabolic syndrome, pre-diabetes, diabetes, heart disease, fatty liver disease, and many cancers.

@vesalehtinen4534 3 ай бұрын

Particularly the future episode on strength training 😃

@gcn 3 ай бұрын

Keep those notifications on and you'll see some great content coming your way from Dan 🙌 What would you like us to look into next?

@ClaireL-hi5wh 3 ай бұрын

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!

@jefflippincott2973 3 ай бұрын

For most of us, yes, it's never to late to change your life. However, say that to a little old lady whose diet and lifestyle caused her to become a frail person with dementia. I think it is too late for her. Ouch! The moral of the story: take control when you still can. There will come a time when it is too late.

@starlitshadows 3 ай бұрын

Wow! Impressive. Keep it going!

@BadHorsie1 3 ай бұрын

Well played

@gcn 3 ай бұрын

Awesome! Nice work 🙌 What tips would you share with someone that is in a similar situation?

@ClaireL-hi5wh 3 ай бұрын

I would advise not to change too much all at once. I did my diet for 6 weeks before I did anything more strenuous than a walk. Start exercise slowly and gently. Zwift was ideal as it meant I could follow a training plan from the comfort of my home and not have to feel awkward in a gym. I followed their training plans and whilst I couldn't always hit a cadence target and definitely didn't have strength to stand and pedal, I did my absolute best for each workout. And I've kept smiling. There's no better feeling that finishing an interval or workout that you thought you couldn't manage 😀

@guillaumej1992 3 ай бұрын

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…

@matteodiluce9387 3 ай бұрын

We'll put!

@MiddleAgedMike 3 ай бұрын

People are too comfortable hassling people online the way they hassle their friends they have know for years. No way 95% of the people who said some insulting joke online would have said that to his face.

@trabink2 3 ай бұрын

I'm about double your age ... Life throws you curve balls ... It will be different for anyone.... It's how you will deal with it... It's like climbing a mountain, you can't give up before the top or the finish line, yes, till your last day... Be positive, take courage, learn and inspire especially the younger ones, we will all go when our time comes!!! Be an inspiration to your immediate connections is what you can do. Thank you for sharing!!!

@andywithers592 3 ай бұрын

Hear, hear! Well said.

@EricMamleevShort 9 күн бұрын

DIDNT ASK + MY CONTENT IS BETTER

@RossTheNinja 3 ай бұрын

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

@StevenBornfeld 3 ай бұрын

That sounds like something a ninja would say!

@brianmessemer2973 3 ай бұрын

That's an Atomic Habits thing. The fact that you do the thing routinely is more importantly than doing it perfectly or even really well. Absolutely.

@ryoukokonpaku1575 3 ай бұрын

@@brianmessemer2973 Yep, here in Japan there's a saying that goes "If dust piles up, it will become a mountain". Definitely build up habits first than doing huge changes, you'd be shock how much volume you'd want to do by slowly increasing your volume than going big immediately.

@brianmessemer2973 3 ай бұрын

@@ryoukokonpaku1575 偶然ですが僕も日本に住んでいた😊

@rg807 3 ай бұрын

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.

@gcn 3 ай бұрын

We agree! Dan has been brave to bring us all along for the journey 🙌 We can't wait to share the next step!

@reneharde3459 Ай бұрын

Totally - he's so down to earth, thoughtful and makes this approachable for the rest of us

@rjbartz7957 2 ай бұрын

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!!

@gcn 2 ай бұрын

thanks for the comment and sharing your experiences!

@tomreingold4024 3 ай бұрын

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.

@michaellane1316 Ай бұрын

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.

@deirdremcintosh3266 3 ай бұрын

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.

@shrewseddy 3 ай бұрын

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.

@gcn 3 ай бұрын

Glad you are enjoying this series! 🙌 We are loving bringing everyone along for the journey 🙌

@johnomontgomery4321 3 ай бұрын

This is a bloody great video Dan! Seriously, brought a tear to my eye. Funny how an old man can be more inspiring than a young bloke doing 24 hours on zwift :D

@patrikhalen460 3 ай бұрын

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

@danmckenzie5395 3 ай бұрын

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!

@silvercyclist3744 3 ай бұрын

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.

@gcn 3 ай бұрын

Great to hear you are enjoying the videos 🙌 Are there any other topics we should dive into?

@djtmob 3 ай бұрын

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

@matteodiluce9387 3 ай бұрын

Except for the ones with recumbents. ;) But otherwise I agree!

@paulb8587 3 ай бұрын

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!

@jaypaz807 3 ай бұрын

Started cycling in my 30s. Now in my 50's having done 100,000+ ks on the bike. Have been very happy with how aerobically fit I've been, but recently have realised how important strength is also. So instead of cycling 6 hours a week and only being aerobically fit, I now cycle 3 hours a week, jog 2 hours a week and do about 3 hours a week of strength and mobility. My goal has shifted from being fast on the bike (fun, but not important) to maintaining v02max and strength as I age (life changing). I'm much. much fitter at 50 than I was at 30 and hope I can also say that at 60, 70, and so on. I guess my main point is I changed my goal to make it more relevant/important and haven't looked back.

@WilliamBoike 2 ай бұрын

Dan, your video was wonderful and very well delivered. 50 years ago European professional road racing caught my eye and I've been a life-long cyclist ever since and up to my present 82 year. 12 years ago I started playing Pickleball 6-7 hours per week which is a good complement to the cycling. I have low blood pressure with a pluse as low 48. The age of 70 isn't the time to start moving. It is NOW.

@MatsErikPistol Ай бұрын

I'm 66 and 1.5 years ago I started to go to the gym every second day for an hour. Before that I was very sedentary. My VO2-max is now 43 ml/kg/min, despite not doing any dedicated cardio. My strength routine challenges my heart enough and my heart rate is above 80% of max for quite some time. My muscle mass has increased by 3.7 kg, my fat has decreased by 0.4 kg and my bone density in the femoral neck and lumbar spine has increased by 5.6%. BMI 23 and resting pulse 58 bpm. It is very important to have positive videos like this to motivate me. I will continue to hit the gym and pump some serious iron until I cannot do it anymore. Every second day, one hour. My best decision ever.

@ricardogee7434 3 ай бұрын

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.

@gcn 3 ай бұрын

Well done Ricardo! Glad you're coming along for the journey with me. Dan

@SuperDave1965 3 ай бұрын

I recently had a VO2 max test at the altitude centre in London. I’m 59 and scored 49. In the top 7% for my age. It was encouraging as I had no idea of my true fitness prior to the test. It gives me a bench mark for my next test , planned in about 3 months time. Great video and best of luck on your back to fitness journey.

@marcelschlebos3975 3 ай бұрын

Great news Dan. Quitting all the bad habits. I reacently dropped my alcohol consuming to almost zero max 2 units per week like a glass of wine during diner.

@stevedrake6529 3 ай бұрын

I saw this comment recently, you don’t stop moving because you grew old, you grew old because you stopped moving! It’s been a great motivation for me Thanks Dan for this video series 🤗

@gcn 3 ай бұрын

Words to live by 🙌

@hbg501 3 ай бұрын

As an older cyclist, I am seriously enjoying this series and Dan's presentation.

@jhoff80 3 ай бұрын

Itd be interesting to know the comparison of a true Vo2 Max test versus the estimates on Garmin or other devices.

@gearsofmedicine 3 ай бұрын

So proud of you Dan, your journey is inspirational to many. If you are interested in having a doc on the show about cardiovascular considerations for folks in their late 40-70s starting their fitness journey get in touch - I did like the GCN MRI focused show on cardiac health but there are several other considerations 🙏

@guillaumehelary 3 ай бұрын

This series really hit close. I'm 1 year older and started the same journey in 2017 when the kids became old enough to give me a bit of free time. I've never been good at sport although I did a few marathons in my 20s. But after those 7 years, raising my training intensity very progressively and picking up cycling initially for commuting, I now the fitest I've ever been in my life, 10kg slimer than I was on average, a heart at rest in the mid 50s and reaching 200 at max and a VO2max estimated by Garmin at 54. And easily beating my best times on any distance from my youth. If there is any advice to give, injury prevention should be the main priority. It took me 7 years to move from running 2 times a week to 5 times and cycling on the other days. One should listen to his body as it is easy to get hurt and it takes long to heal, sometimes never, at our age. Keep up the good work!

@garycwikla6385 3 ай бұрын

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.

@DanielLloyd1 3 ай бұрын

Glad to hear it Gary! I'm sure you won't regret it. Dan

@malcyates 3 ай бұрын

Dan, this video is possibly the most inspiring I've seen for ages. Well put together. I'll be following you through your plan, but have my own going atm. BTW, I'm 66, so don't forget, when you're talking about getting older, that old folk watch GCN as well 😄

@shepshape2585 3 ай бұрын

Dan, this is by the far the best and most important series of videos ever to appear on GCN. Motivating those of us who have fallen off the health wagon to get back on it again is vital. But even sharing all the expert advice about why certain things are important no matter what your health is equally important. Thanks for doing this, and I will be looking forward to your future videos.

@gcn 3 ай бұрын

That's what we are here for 🙌 Getting people onto the saddle is super important! Great to hear you are enjoying the video series

@richiejames928 2 ай бұрын

Healthspan over lifespan always. Peter attia sums this up so beautifully.

@ianmet5904 3 ай бұрын

Loving these videos waiting to see Mason's zone 2 updates. At 60 yr old, id stopped cycling 25 or so yrs ago busy shooting archery all over the country, realized after COVID how really unfit I was. We started riding again,bought e gravel bikes , changed job now lifting and walking all day,15 to 15 thousand steps a day, joined Mason's 30 for 30 in January. Still a long way to go but feeling much better. Keep up the inspiration stuff it really helps

@stuartr6942 3 ай бұрын

This series is shaping up to be some excellent content. As a 53 year old who's been on this journey for 4 years now, I'm all ears!

@gcn 3 ай бұрын

How are you getting on with your fitness journey?

@stuartr6942 3 ай бұрын

@@gcn It's going well so far. I'm a "born again" cyclist, having been into it as a teenager and losing it for 30 years, the pandemic got me back into it. That got me on the road to cardio fitness, and I've built that up from being dead after a 10km ride to doing 120km sportives. I've also witnessed how a loss of muscle mass and bone density has a terrible impact on the elderly and I've sworn to do everything I can to combat it, much like Dan is now! I try to get to the gym on the days I'm not riding. I imagine you'll be covering bone density in future videos in this series, because it's of particular importance to cyclists. I really love this longevity series, I think in the future you'll see it as some of the most impactful content you've made.

@pedro_8240 3 ай бұрын

The three weeks since I bought my new road bike I have been riding it 2 to 4 times a week, and today I did a 35km ride, averaging almost 20km/h. I have been feeling noticeably better as of late, just from exercising a little.

@jefflippincott2973 3 ай бұрын

You would probably get more benefit from a 100k ride going 13 or 14k/h. That's probably what Zone 2 training would be for you.

@pedro_8240 3 ай бұрын

@@jefflippincott2973 I would love to, except that I don't have the time for that, unfortunately. 7~8 hours on top of a bike is no joke.

@nathanphillips875 3 ай бұрын

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.

@nickfitzpatrick5302 3 ай бұрын

Absolutely agree. It happily feels to me that we’re getting more GCN quality content again like it used to be, and less “Does this cake make me ride a climb faster” type of guff.

@oldanslo 3 ай бұрын

Ollie has put out a lot of gibberish.

@CazzaJen 3 ай бұрын

Totally agree! ❤

@williamsylvia3962 3 ай бұрын

Super excited to watch Dan’s journey! Getting into my 40’s I started thinking about my own mortality and longevity and I’ve been on my own journey returning to fitness over the last few which has been super gratifying. I’ve always maintained health and fitness through exercise; in particular cycling and GCN has played a large role in that. So thanks GCN, and Dan I’m rooting for you!

@gcn 3 ай бұрын

Cycling can be a great way to stay ontop of your fitness 🙌

@steven_willems 3 ай бұрын

This is the content I want to see on GCN. Also, Dan, you should do more vids as you used to do. That being said, good luck on your mission to a healthier lifestyle. I started myself more than a year ago by buying a Speedpedelec, now basically riding in zone 2 all the time, and even be faster at work at the same time. In September I dusted of my Specialized Allez Sport 2008, converted it to Di2 myself, because why not, and now going out twice a week attacking the hills of the Flemish Ardennes were I used to play ride as a kid. For what’s worth, my Garmin 830 indicates a Vo2Max of 53 turning 45 next week. Life is good!

@jdoe836 3 ай бұрын

I just had a birthday, am in my late 50s ($H!T I'm almost 60!) and my VO2 Max (predicted) is 45. I'm a Polar HRM user for 30 years and swear by their HRMs, it's been a game changer for me. Especially since I received a lung injury while serving in the U.S. Coast Guard. I can no longer run sub 7 min/miles, more like 10 min/mi pace, but can complete marathons and group pace rides at 20+mph for 30+ miles. It's taken me YEARS to get to this level.

@Kim_Miller 3 ай бұрын

About ten years ago my wife was undergoing significant surgery and while waiting for her to return to the ward I collapsed on the floor. I woke up in emergency with monitors taped all over me. They decided that I'd fainted and needed to eat then and there and see my doctor the next day. My doctor sent me for a stress test to rule out heart trouble. I was running on a rising and accelerating treadmill and while they were not monitoring VO2 they were continually taking my blood pressure etc. At the end of it the technician said "If I can get results like this when I'm your age I'll be very happy." I've ridden all my life and now at 75 and riding three mornings a week I can feel my capacity dropping. I ride with my eye on heart rate and cadence, holding my heart rate up in the 130s for significant distances. My Dad died of a stoke he had at my age and my brother turned 70 having a triple bypass. So I'm not in any hurry to let the family history catch me napping. The idea of getting a VO2Max test to total exhaustion sounds very daunting.

@stevezodiac491 3 ай бұрын

I am 65, get on zwift or outside on my bike regularly and run at my aerobic threshold of 170 bpm, for an hour and way above that heart rate, when I come across some other stubborn competitor. If you have a history of competitive or regular high intensity cycling, then I don't think that there is much to fear for a very fit older cyclist, doing a VO2 max test. Your body has it's own inhibitor systems to stop you going so hard that you don 't hurt yourself, that is if you aren't on drugs. The danger comes when low or untrained individuals take on far too much, too soon and blow a fuse. The reason I have maintained such a high max heart rate at 187 for my age, I am sure, is because I have pushed myself hard for decades. Use it or lose it, as they say ! It would seem that high intensity exercise and a good lifestyle has paid off for me, on a recent bio bank study carotid artery ultrasound scan, it showed no wall thickening or arthosclerosis, indicating the experts are correct about life long exercise and good living.

@Ashok_Regiment 3 ай бұрын

Modern smartwatches have algorithms that give good estimates of vo2 max. You'll need to exert a bit of effort but you will get some good ballpark value

@walcottav 3 ай бұрын

Well done Dan, I appreciate your candor, effort and this series focus on health for the long term. In our household, knowing there are days when our sixty and seventy-something selves are less than motivated to get the sweat therapy done, it's all about being #fitforlife . Also, way to go Lorraine!

@shanelahousse3344 3 ай бұрын

⁠I was a competitive athlete in football through college and then transitioned to mountain biking in my 20s. I was winning races and didn’t appreciate what incredible shape I was in. Racing was fun. Add in kids and career ambitions and now I’m in my mid 50s now and seeing harder limits on my max HR to 160 vs 185 in my 20s. Time marches on.

@87togabito 3 ай бұрын

Don’t forget strength training too! Your body down the road will thank you for lifting those weights

@edrcozonoking 3 ай бұрын

At age 51 im at 54VO2 Max. Feels pretty good when I beat the teens I coach.

@paulgrimshaw8334 3 ай бұрын

This is proving to be the most useful series on GCN. It offers informative and life altering information that will transform riding more than any bolt on carbon fibre part. I have a great deal of respect for Dan for using his experience as the basis for this series.

@darkkavenger 18 сағат бұрын

Excellent content. I am resetting as well after a year that looked promising, but quickly went down the drain due to work, work travel, holidays, etc. My VO2Max is quite bad at 46 years old, it was 28 but now I'm at 30. Hoping to get this improving gradually!

@ericanderson6751 3 ай бұрын

Looking forward to these videos. Had a prostatectomy in January to get rid of cancer. I’m only 54. My interest in further refining my lifestyle has greatly increased. My longevity has been threatened now I need to do everything I can to live longer.

@deployeddan 3 ай бұрын

Dan, please do more vids! You're not only a Rockstar but also very well spoken and for me, the reason I started watching GCN!

@gcn 3 ай бұрын

What vids would you like to see Dan doing?

@deployeddan 3 ай бұрын

@@gcn as Dan gets older so do we. I think he’s a great candidate for topics concerning aging riders and how physical and physiology needs change over time. Real world topics like aging, worn joints and pains I think are great discussion points.

@ericthacher1995 3 ай бұрын

This series of videos has to be the best I have seen on gcn, which is saying a lot. There is so much useful and actionable advice, which when presented with the candid discussion on Dan’s life is incredibly compelling. Can’t wait for the next video!

@gcn 3 ай бұрын

We hope everyone can take something from these videos 🙌 Thanks for supporting Eric!

@ccamire 3 ай бұрын

Great turnaround. Dont worry about HRV as such. This is a measure of stress, heart health, recovery, etc... so hard to manage consistently. I have been doing strength and cardio and I try to keep my Vo2max >than my heart rate until i get to 80. Thanks for keeping us motivated

@bradwebb2964 3 ай бұрын

I turned 60 this year. In my 20's and 30's I always went to the gym. I had a fair amount of muscle and loved to work out (I did no cardio). In my 40's I let myself get out of shape and developed some of the bad habits that Dan described. When I turned 50 I decided to get back in shape and one of the things I started to do was cycling. That's when I found the GCN training rides that Dan, Sy and Matt were putting out (I wish they were still available). I started using the indoor trainer and performed three of those rides per week. I lost 50 pounds while also getting a lot of my strength back lifting weights. I feel so much better at 60 then I did in my 40's. I'll be following your journey back to fitness and I'm following you on Strava.

@damonexcell8516 3 ай бұрын

This is some of the best content you guys have ever done. Period. Thank you for doing this and the best of luck to Dan on his journey back to fitness.

@larryfinke6133 3 ай бұрын

Your honesty is not wasted on us. Thank you for sharing and best wishes on your journey.

@justwhenithought 2 ай бұрын

Good on you Dan. Great to see a GCN member interested in his overall health and anti-aging as a subject, and not just biking. Most of us can't simply "show up" at the later stages of our lives and expect a smooth sailing. Preparations are required; and the earlier we prepare for it, the better it is. I just started on Peter Attia's podcast myself, and am trying to navigate thru the information. I will be following your journey. Best wishes.

@Joshuavoice29 3 ай бұрын

Good for you, Dan. I'm honestly inspired.

@bettyjones8363 3 ай бұрын

Well done, Dan. You're on the right track. It's great you are inspiring so many others. I am a 66 year old woman with a VO2 max of 46. I cycle, jog and lift weights 5-6 days a week. I would to go into very old age in a healthy state.

@roysauto7674 3 ай бұрын

I'm enjoying following along with this series. It's quite relatable. I'm curious how your lab calculated VO2 max compares with the number given by your fitness watch?

@degrotekoningwouter 2 ай бұрын

Here for the dad vibes ❤❤❤ Love you Dan.

@Paul-vt5zx Ай бұрын

Excellent. I am 64 and very strong in both muscle and endurance. Just keep moving.

@davidgeorge9233 3 ай бұрын

46yrs old and VO2 max of 60 tested at Loughborough Uni puts me in the elite category, pleased with that. My iPhone and Apple Watch report that my cardio fitness is “Below average”, so be very wary of any figure provided without a proper test.

@sergeylyzhin543 3 ай бұрын

so damn true!

@gcn 3 ай бұрын

That's a great point! Having all the tech in the world can be great... but do you think we've put too much emphasis on tech?

@WillEDC 2 ай бұрын

Ah, I was just wondering that. Mine is below now. I’m assume they are using the recovery time after cardio

@emmabird9745 3 ай бұрын

Hi Dan, it wasn't a concious attempt to get fit but last year's 30 in 30 got me started again (thanks GCN) and I managed to keep it up through most of the year. My resting heart rate (age 71) is about 44. I shall follow this series with great interest (I'm planning on the century).

@davidmartin6131 3 ай бұрын

Good work Dan. As a former resident of Bath I was a bit distracted by the background at times but really good vid!

@AluminumBird 2 ай бұрын

Love this series. Thank you for doing this and documenting → sharing it.

@ausbrook 3 ай бұрын

This series of videos is some of the best content out there because it is relatable and well produced.

@elektrikmaus 3 ай бұрын

Dan looking like he’s got a new lease on life ❤

@stephenperry5972 3 ай бұрын

Exercise. So important. Links with weight management and in addition to personal gain is our responsibility if we expect to afford our NHS in a decades time.

@szymonmodelski149 2 ай бұрын

Dan, you are on the mission and that’s fantastic! I did that move few years back, no alcohol, no cigarettes, sport and I will never go back. I have one idea for your office work - get a standing desk (electric one so you can seat/stand as you wish). Your emails and calls time will turn into posture sessions, core strengthening and will make you better activated for your runs, gym or bike. Give it a try and if it’s not for you sell to Si;)

@simonrooney817 3 ай бұрын

Another great and even more inspiring video GCN and Dan! You've maxed the volume on this one

@Ryamundo 3 ай бұрын

Love this series, actively looking forward to new vids.

@jimhernandez7712 3 ай бұрын

finally something i can relate to and implement now as a meaningful starting point for long term improvement. thanks.

@andreasmejonsson 29 күн бұрын

Really appreciate these episodes, keep up the excelent work!

@robert_mn 3 ай бұрын

Thank you Dan and GCN for doing this series. It's a nice bit of extra motivation in my own journey toward getting fitter.

@MsLieslieslies 3 ай бұрын

Nice one Dan! And thanks for this video series, it's fantastic. Looking forward to future episodes!

@FreakShowScitchy 3 ай бұрын

love these videos! structural, informative and encouraging!

@-pierogi-9070 2 ай бұрын

Thank you for this video. This is so informative. Really enjoying this series and your journal!

@noskillzdad5504 3 ай бұрын

You have many great videos in this channel but for me, this series is the absolute best. Full of explanations, inspiration and recommendations.

@susanwright7921 3 ай бұрын

This is excellent Dan. Congratulations on your tough accomplishments. You are hugely inspiring to all of us who have let things slide. I'm 66, female and began feeling weaker and weaker every year because I stopped riding and going to the gym 8 years ago. Thank you so much for getting me moving. I've given up 2 pints a day and lying on the couch with potato chips in my hair. I started riding consistently again. I'm slow but feeling a bit stronger. I sleep deeply and I'm much happier. VO2 max testing in 2 weeks. Keep up the great work.

@daniellloyd100 3 ай бұрын

That's fantastic, well done Susan. My biggest recommendation would be to add strength and resistance exercises into your weekly routine. Again, I'm 'preaching' from a point of only having just started myself, but everything I've read and listened to suggests that staying strong and maintaining muscle mass is the top priority as we age. Especially if you already have a long background in cardio training. All the best with it Susan. Dan

@matteodiluce9387 3 ай бұрын

Well done you! Keep going!

@SeattleMarko 3 ай бұрын

Where some may see slow, I see get up and go! 🎉👍💪❤

@gcn 3 ай бұрын

Thanks for sharing with us Susan! It can be so hard to get back into fitness, good luck in your journey!

@susanwright7921 3 ай бұрын

@@gcn ❤

@justsomedude7556 3 ай бұрын

Something I have been doing for a couple of years now that gives me an extra workout even though it is a hated chore of home ownership, is not using the self propelled option when mowing the yard with my walk behind mower. I have fairly large yard, just a bit over .5 acres mowable, for a walk behind, so my legs, arms and chest can feel it when I am done. What used to take me about an hour, now will take me close to 2, but in the end, worth it. Living in the southern US, it gets hot, so I burn a lot of energy doing this.

@mayfieldcourt 3 ай бұрын

This is very important, thanks Dan and GCN for exploring it.

@a.campos891 3 ай бұрын

Este es uno de los mejores videos de GCN que he visto. Informativo, inspirador, motivacional y dirigido a todas las personas, no solamente a un reducido sector de atletas de élite o que tienen los medios financieros para comprar las mejores bicicletas y componentes del mundo. GRACIAS ❤

@3Unique 3 ай бұрын

A truly brilliant two episodes. I likely the honesty and simplicity. I have been running for about 20 years (I’m 63) with no really purpose just 5k runs as many times a week as I could manage. Almost always zone 2 because I came across Phil Maffetone via Rich Roll about 10 years ago. Attia is brilliant on many things but takes s@£&E on diet for reasons I struggle to understand. I recently started a training plan generated by my Garmin for a 33 km trail race in the alps where I live. Having a purpose/target makes such a difference. Thank you for these videos. My VO2 Max on my Garmin is 47 and I’m going to do a proper test in June and will post results here. Good luck

@daniellloyd100 3 ай бұрын

47 at the age of 63 is fantastic! Let me know what the lab test results show. I understand some of the wearables give quite an accurate measurement. Dan

@3Unique 3 ай бұрын

@@daniellloyd100 Thank you Dan. Really nice of you to reply. From watching KZfaq the wearables are accurate enough but I'm interested in the data. One of my main reasons for wanting to do a VO2 Max test is I can’t get a handle on my zones. Based on Phil Maffetone my max HR should be 157 but I can get to 174 relatively easily (i.e. running on the flat). Running up a hill and/or at altitude and I can reach 182/3 (though doing that frequently is probably not good for me). Anyway will definitely report back. My one tip would be to set yourself a goal of an event or race. Putting that trail run into my Garmin and then following the training plan created by Garmin has transformed my attitude to training. It is not quite the same as having a personal trainer turn up at your front door every day (which I can't afford) but it is very motivational. If I don't do a workout I can almost feel my watch chastising me!

@3Unique Ай бұрын

⁠⁠@@daniellloyd100Hi Dan. I had my VO2 Max test (along with lactate threshold and body composition tests) yesterday at Buckingham New University in High Wycombe. They have an amazing facility and Mark who looked after me was brilliant. All for £150 (much less than I would spend on the average service for my car!). They can also do a gait analysis (I’m more a runner than a cyclist but do cycle from time to time). Anyway to the nitty gritty my VO2M came in at 46 while my watch (Garmin fenix 7) was showing 47 at the time. Of course the watch only showers integers so it maybe that it rounds up, so maybe in my case it is 100% accurate. It is great to have the figures and for me anyway motivational to improve and my target of 50 VO2M. Regards Michael

@hadd5106 3 ай бұрын

Nice GCN, nice. I challenged this thesis that VO2 Max was a predictor of lifespan and fitness. I provided a link and my post was deleted. Nice, really nice, GCN.

@alanbenham4139 2 ай бұрын

Well done Dan. A really useful series for us older gents. Thank you for sharing.

@chrisridesbicycles 3 ай бұрын

Great start Lloydy. Now that you have a recent lab test, could you look at what your cycling computer calculates as VO2max? I often wonder if the estimates done by these devices are any good.

@phil_d 3 ай бұрын

Good morning 🌞

@gcn 3 ай бұрын

Good morning legend!

@otterplay-m1k 3 ай бұрын

76 and in superb shape, top 2%, cycling regularly and weight lifting, have been tested a lot through my local University

@rachelharvey71 3 ай бұрын

Brilliant content, great to see you looking so well Dan after such a good start to your new lifestyle. It’s a real inspiration to see you enjoying just being active ❤

@keithevans5667 3 ай бұрын

Getting mine next week... at 63!

@daniellloyd100 3 ай бұрын

Let us know how it goes, Keith. Dan

@SeattleMarko 3 ай бұрын

@@daniellloyd100👍💪🙏❤️ as others have posted wonder how your lab vo2 test compared with your cycling and/or fitness app readings?

@Tim9666 3 ай бұрын

This series of gcn videos is among the best content on youtube!!! Its exceptional.

@johnennis3542 3 ай бұрын

Another great video Dan. Love the sciencey stuff that’s informative and useful. Looking forward to the rest of your insights! Cheers

@SSep42 2 ай бұрын

Love this series!! Thanks for you example and leadership Dan! Praying for a successful journey to total health for you!!

@robertevans8797 2 ай бұрын

Love this series Dan. Keep up the good work. Good Luck. Very inspiring.

@erikmiller7166 3 ай бұрын

Great series , Dan! I look forward to watching!

@nigelwatson1120 2 ай бұрын

Really important to understand what is needed for a long HEALTHY life…thanks

@malcontent456 3 ай бұрын

Hey Dan, cheers to you on your journey; I look forward to following your progress and seeing you regain your previous capabilities.

@matthewsimon3080 2 ай бұрын

Most engaging series yet, most relatable and valuable to me. Also Dan you are a super presenter. More please.

@JB-hi7rr 3 ай бұрын

This is very good content, so much more useful and relevant than usual, more videos along these lines greatly appreciated. Thanks.

@laurasalangsang309 3 ай бұрын

Thank you GCN and Dan. The videos about Dan's journey is inspiring and informative.

@hornetluca 3 ай бұрын

6:39 According to this table I'm an elite 🥳

@chrisbaum998 3 ай бұрын

Amazing Series Dan!! I have been impressed on all the changes you have made!

@CatManDoSocial 3 ай бұрын

Another great episode with important info. Very proud of you, Dan. Thanks for sharing your journey.

@adamholbrook2281 3 ай бұрын

Appreciate you sharing. I'm sure this has been quite inspirational for many of the followers including me. Keep up the good work!