If You Only Track Two Numbers for the Next 20 Years, Track These
Most people track weight, some track steps and a few track calories. Almost none track the two metrics most strongly associated withlongevity and how well of a lifeyou’ll live.
If you want a clear picture of where you sit on the health and longevity spectrum, two numbers matter more than almost anything else:
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VO₂ max – your cardiovascular capacity
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6-second max power – your neuromuscular power
Together, they tell you how powerful your heart and muscles really are and how well they’re likely to serve you over the coming decades.
VO₂ Max: The Cardiovascular Gold Standard
VO₂ max measures the maximum amount of oxygen your body can use during intense exercise. In simple terms, it’s your “aerobic engine size”.
It is one of the strongest predictors of all-cause mortality ever identified in exercise science.
Large cohort studies have shown:
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Individuals with higher cardiorespiratory fitness have a significantly lower risk of death from all causes.
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Low VO₂ max is associated with higher mortality risk, comparable to, or greater than, traditional risk factors like smoking, hypertension and diabetes.
For example:
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A landmark study in JAMA (Blair et al., 1989) demonstrated that low cardiorespiratory fitness was a strong independent predictor of mortality.
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A 2018 study in JAMA Network Open (Mandsager et al.) found that elite levels of cardiorespiratory fitness were associated with the lowest mortality risk — with no upper limit of benefit observed.
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The American Heart Association has formally recommended cardiorespiratory fitness be considered a clinical vital sign (Ross et al., Circulation, 2016).
Put simply:
The bigger your aerobic engine, the lower your long-term mortality risk, and yet most people have no idea what their VO₂ max is, or how they compare to others their age.
6-Second Max Power: Your Muscle Longevity Marker
If VO₂ max reflects your cardiovascular engine, 6-second max power reflects your “muscle engine size”.
As we age, we don’t just lose muscle mass, we lose muscular power, particularly fast-twitch fibre function. Where power declines earlier and faster than strength.
Why does that matter?
Because muscular power isclosely linked to:
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Fall risk
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Functional independence
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Reaction capacity
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Frailty development
Multiple studies show that muscle strength and power are strong predictors of mortality:
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Ruiz et al. (BMJ, 2008) showed muscular strength was inversely associated with all-cause mortality.
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Metter et al. (JGerontol A, 2002) found lower muscle strength significantly predicted mortality in older adults.
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More recent research suggests muscle power may be even more predictive of functional decline than maximal strength alone.
Traditionally, strength is assessed via 1RM testing (e.g., squat or leg press, grip strength). But for general health populations and commercial gym onboarding, that comes with:
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Higher skill requirements
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Increased injury risk
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Technical variability
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Psychological barriers
A 6-second max power test provides a lower-skill, safer, highly repeatable alternative that measures neuromuscular output directly.
It captures:
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Fast-twitch fibre recruitment
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Peak force production
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Explosive capacity
And because it’s short, controlled, and repeatable, it’s ideal for benchmarking across large populations.
Why These Two Metrics Together Define Your Healthspan
Longevity isn’t just about avoiding disease, It’s about preserving:
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The ability to climb stairs without stopping
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The ability to catch yourself if you trip
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The capacity to play with your children or grandchildren
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The resilience to recover from illness or injury
VO₂ max tells you how strong your heart and lungs are.
6-second max power tells you how strong and reactive your muscles and nervous system are.
Together, they represent the two systems that most determine independence in later life:
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Energy production
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Force production
If you only tracked two numbers for the next 20 years, these should be the ones.
The Problem: Most People Have No Benchmark
Knowing your numbers is one thing, but knowing what they mean is another.
Is your VO₂ max “good”?
Is your power output average?
Are you in the top 10% for your age- or the bottom 30%?
Without population comparison, data is just a number.
How Wattbike Benchmarks Your Healthspan
This is where structured testing matters.The Wattbike 6s Max Power Test provides a safe, repeatable measure of neuromuscular power. Suitable for both general health users and gym onboarding environments.
The Wattbike Healthspan Check goes further:
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Estimates VO₂ max
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Benchmarks you against your demographic
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Generates aHealthspan Score
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Gives suggested training plans to complete based on your benchmark score
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Adjust the training within the app to suit your fitness level
For individuals, this provides clarity. Where am I now, and what should I improve? That shifts training from aesthetic to evidence-based longevity.
The New Gold Standard in fitness benchmarking
With these tests the future of fitness isn’t about tracking more metrics. It’s about tracking the right ones.
VO₂ max and neuromuscular power are two of the strongest physiological predictors of long-term health andfitness.
If you care about where you sit on the health and longevity spectrum, these are the two metrics you should look into.
And if you want a practical, scalable, benchmarked way to do it - the Wattbike platform makes those gold-standard metrics accessible to everyone.
Shop the latest Wattbike products HERE and improve your health and fitness.
Also in Health Hub
Healthspan: What You Need to Know to Live a Healthier, Longer, Life
What if the key to living not just longer, but better, lies in your fitness - not your genes?
In this deep dive into healthspan, we explore how improving your cardiorespiratory fitness (CRF) through smart, low-impact training can enhance your quality of life. Learn how combining aerobic conditioning, strength training, and regular VO2-based testing with tools like Wattbike Healthspan can help you stay stronger, healthier, and more resilient for decades to come.
The Wattbike Healthspan Check: The Simple Way to Monitor Health and Track Improvement
Discover how the new Wattbike Healthspan Check helps you understand your fitness and long-term health in just 6 to 12 minutes. Backed by VO₂ Max science and available in the Wattbike Hub app, it delivers a personalised Healthspan Score plus tailored training plans to keep you improving over time.
Getting fit by 40 with Simon Hooper
Earlier this year, keen cyclist and influencer @Father_of_Daughters, aka Simon Hooper, upgraded his indoor training set up from aturbo trainerto theWattbike Atomsmart bike to hit one specific goal...to be the fittest he’s ever been before he turns 40.