At Wellthy Soul, we believe in training smarter, not just harder—and that starts with understanding how your heart powers your workouts. Cardiac fitness, also known as cardiovascular endurance, is key to longevity, fat loss, and overall well-being. But how do you know if you’re training efficiently? That’s where VT1, VT2, and VO2 Max come in.
Why Your Heart Needs a Workout
Your heart is a muscle that beats about 100,000 times per day, pumping 2,000 gallons of blood throughout your body (American Heart Association, 2023). A strong heart delivers oxygen efficiently, allowing you to climb stairs with ease, push through workouts, and reduce your risk of heart disease and stroke.
Cardiac fitness is measured by VO2 Max, which tells us how well your body uses oxygen during exercise. A higher VO2 Max means greater endurance, faster recovery, and better heart efficiency—something we can improve through targeted training.
Understanding VT1, VT2 & VO2 Max in Your Training
To experience the science of cardiac fitness your workouts should balance fat-burning endurance work (VT1), high-intensity efforts (VT2), and VO2 Max training for a well-rounded approach.
VT1 (First Ventilatory Threshold): The Fat-Burning Zone
This is the point where your breathing slightly increases, but you can still talk in full sentences. Here, your body primarily burns fat for fuel.
📌 Heart Rate Zone: Zone 2 (60-70% of MHR)
✅ Best for: Brisk walking, light jogging, steady-state cardio
✅ Why it matters: Improves endurance, heart health, and sustainable fat loss
VT2 (Second Ventilatory Threshold): The Push Zone
At VT2, your breathing is fast and deep, and talking becomes difficult. Your body now shifts from burning fat to relying on carbohydrates.
📌 Heart Rate Zone: Zone 3-4 (70-90% of MHR)
✅ Best for: HIIT workouts, tempo runs, strength circuits with minimal rest
✅ Why it matters: Increases stamina, improves lactate clearance, and enhances metabolic efficiency
VO2 Max: Your Fitness Potential
VO2 Max is the maximum amount of oxygen your body can use during exercise. A higher VO2 Max means your heart and muscles work more efficiently.
📌 Heart Rate Zone: Zone 5 (90-100% of MHR)
✅ Best for: Sprint intervals, hill training, advanced endurance workouts
✅ Why it matters: Leads to greater calorie burn, improved heart rate zones, and long-term cardiovascular health
💡 How to Calculate Your Max Heart Rate (MHR):
A common formula: 220 – your age = estimated MHR
Then, multiply by the percentage ranges above to find your target heart rate for each zone.
How to Improve Cardiac Fitness & VO2 Max
Studies show that people who engage in at least 150 minutes of moderate or 75 minutes of vigorous aerobic exercise per week lower their risk of cardiovascular disease by 30% (Journal of the American College of Cardiology, 2022).
Your Wellthy Soul Cardio Plan
- Steady-State Cardio (VT1 Training): Walking, jogging, or cycling to build endurance and heart efficiency.
- High-Intensity Interval Training (VT2 & VO2 Max Work): Short bursts of effort followed by recovery (e.g., sprints, rowing, or bodyweight circuits).
- Strength Training for Heart Health: Lifting weights with short rest periods to challenge your cardiovascular system.
A Circulation (2021) meta-analysis found that HIIT training can improve VO2 Max by up to 15%, making it one of the most effective ways to train your heart.
The Long-Term Benefits of a Strong Heart
A well-trained heart doesn’t just boost workout performance—it extends your lifespan. Regular cardio training helps:
- Lower blood pressure by keeping arteries flexible
- Improve cholesterol levels by raising HDL (good cholesterol)
- Reduce inflammation, a key driver of heart disease
- Increase longevity—active individuals live up to 4.5 years longer (Harvard study)
Train with Wellthy Soul—For a Stronger Heart & Body
By training at VT1, VT2, and working on VO2 Max, you’ll optimize fat burn, build endurance, and strengthen your heart—all while training with purpose.
💡 Ready to take control of your cardiac fitness? Whether it’s walking, running, lifting, or pushing through a fitness class, your heart will thank you. Let’s get stronger together!