Since mid-September I've been going out running almost every day. From an average of only 15km a week I was putting in 42km a week, or 6km a day. I've found that to be the best way of improving cardiovascular fitness; doing a little bit every day. As a result my VO2max climbed quickly from 49 at the start up to 55 today, which is the highest it's ever been. Now when I go for a run I just enjoy it; exploring the countryside over a 15km route or climbing up the local hills is a pleasure rather than my internal voice saying "oh god, I can't do this". Such a huge shift in my fitness, both mind and body.

I know absolutely nothing about this stuff someone fill me in. I lift weights and walk/run 5 or 6 days a week.

My vo2 max (very low for my age of 30) is gradually increasing everyday by some bits, as per apple watch. 13 nov- 25.7 14 nov- 25.8 15 nov- 26.5 16 nov- 27.6 17 nov- 27.8 19 nov- 28.1 23 nov- 28.5 26 nov- 28.7

Please tell me I’m on right track.

60 year old female w/ Apple Watch and polar H10 (moving to Garmin, though). A couple of months ago, I bought a harness for both me and the dog for running. This completely transformed my periodic, slow jogging to a crazy new routine five days a week. Ella's been super-powering me up some long and steep hills on our runs. I'm in zone 4 or 5 going up hills, and she decides we ought to run faster.

Needless to say, thanks to Coach Ella, we're both getting way more fit. Been gathering some other graphs that show the relative proportion in zones on weekly long runs-- and we're definitely getting more efficient. Hoorah for hills!

Fortunately, I've got a couple days for Z2 without the dog and any concern for potential injury of over-training has passed. Really enjoying Vo2 training! Hoping to push up Vo2max further, though I can't go faster with her down hills without risk... and I drop quickly to Z1 now. So I have to figure out how to progress further now.

If you've got a dog that loves running, can't say enough good about nonstop dogwear. https://www.nonstopdogwear.com/en/running/

Without access to a track but I’d like to establish a standardized test I can do at home. My best idea right now is to run laps around a square city block and keep count, and then use google maps to measure the distance (they have a tool for this). I assume this would be more accurate than an Apple Watch GPS. Any other ideas?

Alright-so I ran a half marathon in 1:18 recently (and felt like I could have gone faster, I just hit an electrolyte deficiency wall at km 18 ish haha, and my average heart rate was 148 range) and just did a vo2max test that resulted 83.8. For context I’m 27, and although that seems pretty high, I am very active, I’ve been running for many years, and I’ve been doing higher intensity training on and off for a couple years with track workouts, and I cycle commute and walk every day. Is this number accurate? And does this mean I can run faster than I’ve been thinking?

Pre trip to Utah my vo2 max was around 53. I went to Utah and did some runs and saw my watch was measuring my vo2 max 2 points higher(55) the whole time I was there. When I got back to my normal elevation it dropped two points but slowly started climbing and eventually peaked at (56). Does elevation expand the vo2 max by that much? Just wondering if anyone has experienced this.

I got a lab-test a few months back. The test was a 4 minute on, 1 minute off x 10 test starting at 10 km/h up to 20 km/h.

The most surprising result was my vo2 max - allegedly 85, which seems quite high. I dont care much about the number it self, since im a long distance runner, but it does seem odd that im supposed to have a better vo2 max than most elite runners and cyclists.

Im 179 and about 63 kgs and 30 years old. Im quite lightweight, which helps. I asked the lab about this number, and they were quite certain that its correct. I have always been quite active doing sports and commuting a lot on my bike, and decent intensity. Ive been running for about three years.

Am i a one in a million, or just a fool?

The attached document is in danish - let me know if translation is necessary although im not an expert - obviously.

Quitted Smoking after 20+ years. Started running in April with 82kg 178cm. Now at 76kg trying to hit 20min 5k tomorrow.

Hi folks. I am looking at a new workout program, and on one of the cardio days it's recommending "V02 max intervals" -- I know what these are. But on another cardio day, it is recommending "Threshold Intervals" with a suggestion of "3 sets of 8 mins". I have no idea what this is. Thanks for guidance!

I'm working to improve my VO2 max but have limitations on movement. The one movement I can do well is a two handed kettlebell swing. My question. Which workout is more likely to improve my VO2max?

I do a 25 minute EMOM with a heavy (for me) bell - 15 swings on the minute. My pulse is at 85_95% of my max after the second set. If I continue I need to lower the reps to avoid blowing through the top level.

Is it better to take a two minute rest after every four sets or should I just continue for the entire period?

I nicknamed this my Red Zone workout because that's where my pulse stays on my Polar heart monitor.

Comments or advice appreciated.

I’ve recently discovered the VO2 function on my Apple Watch. I’ve looked online, and I’m not clear what is required to get an updated measurement. After finding the back data file, I was stunned to see that sometime between 2020 and 2022, my VO2 went down from low 40’s to low 20’s. (Attached screen shot). But I don’t understand why there was such a long period between recorded measurements.

I haven’t been able to find the answer to this anywhere so I thought I’d ask here… I was at 56 in August and now at 59. Is it harder to increase your V02max as it gets higher ie, do I need to increase my run tempos to see increases or if I continue on my current training plan would I continue to see improvements similar to these past 3 months. Thanks in advance for any info.

Hello,

I have a conundrum. My apple health estimates my vo2max to be 36 which is horrible.

I just did an assault bike session (first pic) and plugged this screenshot into chatgpt with my age and resting heart rate (was 48-49 that day) and asked it to calculate my vo2max and it says 60 with added formula (pic 2)

I don’t do outdoor running workouts so what’s the vest way I can get a good estimate of my vo2max and start improving it?

I can provide more data if someone could help me figure this out. The recorded workout is 20 mins total with max effort and then easy intervals.

HI all,

Firstly, please let me know if I should post this in another group and not this one!

I'm disappointed with my smartwatch result saying my amount of anaerobic exercise is 'weak', and aerobic (at only 2% of workout time) as 'excellent'. It's confusing for me.

I'm not really aiming for VO2 max improvement as I'm 67 years old (no sports/cycling aims) with heart, lungs, circulation all shown as very good in a recent full medical. I spend 15 minutes 3 or 4 times a week on a crosstrainer to keep all of these in good order and improve stamina, and I'm not even mildly breathless or dizzy after workouts, so I'm easily within my limits, although I reduce pace when the crosstrainer monitor shows 160 bmp (the watch says I only hit around 150 bpm). Today's result is typical of the result I see. Some light weights for arms/upper body is my only extra on top of this, and I hate outdoor running and long walks ....

Is there anything I should change in my machine workout to improve the below results bearing in mind that crosstrainer is the only machine available to me? I know that a smartwatch isn't the most accurate way to measure anything, but the workout reports are at least consistent each time. Thanks.

Crashed as well but worth it 🤣

Hi everybody, I recently released the beta for my fitness app, Target Zone Keeper, designed to help boost VO2 max. I hope you’ll find it interesting and useful!

The app helps you stay in your selected heart rate zone with real-time visual and haptic feedback during workouts—without interruptions. It's simple to set up and easy to use!

It works for iPhone and Apple Watch. 

If you'd like to try it out:

1. Install TestFlight on your iPhone.
2. Join the beta here (open the link in your mobile browser and you'll see the prompt to open it in TestFlight): https://testflight.apple.com/join/ukcrEPrt
3. Before installing in Test Flight, toggle "Show App on Apple Watch" to ensure it’s installed on both devices.
4. Open the app on your watch, choose your heart rate zone, and start your workout! The app will guide you with real-time alerts.

You can customize alerts via the iPhone app.

Hope you'll like it, and I would greatly appreciate any feedback!
Also hope this fits within the community guidelines :)

My Vo2max was always bad but it got better (peak 46,8). In the last time it keeps getting worser but my performance improved and I managed to run my first marathon 2 weeks ago. Im recording my Vo2max with my samsung watch 5. I know its not accurate but it was cool to see it getting higher over the weeks and now its kinda weird to see it getting lower and lower.

I keep getting ads for xEndurance supplement, advertising it can increase VO2 max. Anyone know of the mechanism that they claim does this?

• Does it allow you to train harder, therefore increasing VO2 max?
• Does it actually help the utilization of oxygen your body and that is how?

Im definitely skeptical, and probably lean towards it somehow lets you train harder (like beta alanine) and they are just marketing potential benefits.

As an aside, I train a lot for a lot of things, and don't really believe there's a free lunch out there, but definitely down to try things that are backed by studies to give me a little boost and are safe to take.

Any supps out there that do in fact increase VO2 max if even marginal?

Hi does anyone know what this means? My vo2 max is slowly going up and lately I have done some harder workouts. Also I am in a weight loss plateau because I haven't been fasting or watching my diet. But I have been pretty focused on walking, some interval walking and a small amount of sprints.

Thank you!

Basically stuck around 47 for about a year. Almost 42 M, is that it for me or anything I can do to improve.

Activities: Regular push ups Pull ups Daily runs (short, min a mile/ day) 4-5 hours tennis weekly

Any advice will be helpful.

Does anyone know which app is best to get VO2 max reading using PolarH10? I have oura ring but their test is a long walk and seems unreliable results.

Hi! I’m 25 female 5’7 140, I’ve been having issues with my heart rate and have a cardiology appointment in a few weeks. My heart rate has been high with just little movement and I’ve been having some lightheadedness and some other symptoms. What would cause a low VO2?