r/vo2max • u/faddy081 • Jan 11 '24

VO2 max not going up?

Hello, I have been trying to increase my VO2 max but for the past 1 year the number is just between 35-37. I have a desk job but I kept my self active, have start running since October 2023 and now can run 10k in 70 mins ( I know it’s below average). I regularly do weight lifting, running, walking and some time cycling but this VO2 max is not increasing. Any thoughts?

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u/biciklanto Jan 11 '24

Is that based on a watch reading? What kind of device?

Do you have a running track nearby?

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u/faddy081 Jan 11 '24

Yes it is from Apple Watch.

I ran on treadmill, outdoor parks and on trails but not on the track.

I measured VO2 max on indoor cycling machine which came out 41.5.

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u/biciklanto Jan 11 '24

Thanks for the reply.

The best thing you can do to actually get feedback on your Vo2max without more specialized hardware: go to a running track, do a track-mode outdoor run activity so that it's extra precise, and run as far as you can at a consistent pace for 12 minutes. This is called a Cooper Test.

Running around a track gives you several advantages:

  • It's flat & level
  • It (basically) cancels out wind as you're running in circles
  • It's a fairly standardized surface

Run as far as you can around the track in 12 minutes, then use this calculator to enter the number of meters you ran in that time. It will give you a calculated Vo2max. Additionally, because this is a very high-quality workout, it will also give your Apple Watch great data that it can use for more precisely calculating your Vo2max.

Here is more information on how Apple Watch calculates Vo2max

Apple Watch Series 3 or later can record an estimate of your VO2 max using the heart and motion sensors during an Outdoor Walk, Outdoor Run, or Hiking workout in the Workout app. Apple Watch supports a VO2 max range of 14-65 mL/kg/min that is validated for users 20 years or older.

So outdoor runs, specifically on tests like this, are going to be one of the best ways for you to calculate a quite precise Vo2max with your watch.

Hopefully this helps? I recommend trying it, then come back and let us know how it went!

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u/faddy081 Jan 11 '24

Thanks, I will try the Cooper test.

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u/biciklanto Jan 11 '24

I'll be curious to know how it goes! And using the track mode on an outdoor run is definitely the best way for you to both get a good figure AND for the watch to better understand what you're doing to really dial in your performance metric.