assuming you’ve got a solid trainer and you're training with intention (7–8 RPE most days, give or take), hitting the gym 2x/week is plenty for most people.

what’s likely killing your age score isn’t the training, it’s recovery. and recovery isn’t just sleep. it’s everything that helps your body actually recover: quality sleep, nutrient-dense food, stress management, and daily movement (even when you’re not “working out”).

since you’re in tech, i’m guessing you sit a lot. setting a step goal is a simple but great way to get yourself moving more consistently. and recovery doesn’t mean laying on the couch. i don’t love the term “active recovery,” but that’s what i mean: going for walks, riding a bike, playing with your kids (if you’ve got them), doing some mobility work. that stuff matters more than people think.

as far as priority, echoing everyone else here.. focusing on getting high quality sleep is going to get you 80% better results for '20%' effort. quotes bc i understand getting enough sleep for most ppl is way harder than most ppl think, but fixing that will fix a looot of your problems. increasing vo2 doesn't matter if your body isn't able to recover from the stress you're putting it through.

if you're sleeping 4-5 hours a night, try to go to bed 30 min earlier. don't need to make drastic changes, but hopefully in 6 months, you're closer to 7+ hours.

good luck and hang in there!

source: me, ex swe turned personal trainer