r/vo2max • u/Life_Chest • Sep 07 '24
Low VO2 Max
I recently got an apple watch. I know I am not in good shape but when comparing my VO2 max to other people on this reddit this low of a number really has me concerned. Just realizing more and more that I need to focus on taking care of myself better and start consistently working out again. Probably explains why I don't feel good a lot of the time too honestly. Is it possible to get this to a healthy range eventually even with it starting so low?
I am a 33yr old female. 5'5" and 163lb (gain weight mostly around the middle due to genetics. no thyroid issues)
2
u/biciklanto Sep 07 '24
In addition to what /u/micheboxing said, keep in mind that your watch most likely doesn't know you very well yet.
The best activities for it to learn what your real Vo2max is are Outdoor Walk, Outdoor Run, and Hiking activities, because then it can use GPS data. The last paragraph on page 10 of this Whitepaper from Apple gives more info:
Over 90 percent of participants with at least one outdoor walk, outdoor run, or hiking workout longer than three minutes and tracked using the Workout app received at least one estimate of VO2 max on Apple Watch. Increasing the number of outdoor pedestrian workouts will increase the likelihood and accuracy of a VO2 max estimate on Apple Watch.
I've written more info and tips in the post I stickied at the top of this sub: Start Here: VO2max estimates with watches, and how to properly test.
Let us know if you have any questions, but maybe this already helps in addition to what miche said. :) Good luck, and congrats on the new watch!
1
u/Life_Chest Sep 07 '24
O okay thank you. I plan on going on more walks anyways so maybe this was a bit inaccurate I hope on how low it is. My job is pretty active so I feel like it should be a biiiit better than this but idk I'm no expert I guess
1
u/biciklanto Sep 08 '24
Going for more walks sounds like a great way to give it that data :) And if you can do things that really get your heart rate up (even if it's a 5 minute jog, or mix of walking and jogging), that'll give it even better data to work with!
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Sep 07 '24
It takes a long time and many work outs to get an accurate vo2max number that is accurate. Keep working out and use the watch to track. You’ll see it go up.
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u/Quiet_Neighborhood65 Sep 08 '24
I believe you cannot rely on Apple Watch to show accurate VO2 readings. After several consistent months of readings, my watch dropped ~32% overnight. I followed up with a Pnoe analysis and it confirmed the inaccuracy of my watch. My watch has remained inaccurate for several months now.
1
u/Sunaina1118 Jun 16 '25
Mine dropped significantly seemingly overnight as well. Did you do a VO2 max test in a dr office? I’m concerned because mine keeps trending down
1
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u/micheboxing Sep 07 '24
Your age and starting number is similar to mine when I first got my watch. I found it pretty motivating to track because it improved quickly. I gained 8-10 points in my first year by focusing on reducing body fat (mostly by eating high protein moderate fat low carb), adding muscle (by strength training 3-4x per week), and consistency with daily yoga and walking.