The best smartwatches are great for keeping track of your health, providing basic data like calories burned and underlying metrics like VO2max. This is a key data point that uses a number to indicate how much oxygen your lungs can take in at any given time, so VO2max is a key indicator of your cardiovascular health. The great thing is that the Apple Watch you already own can display your VO2max numbers, giving you a better idea of your fitness.
Generally speaking, the higher the VO2 value, the better. However, criteria such as age, occupation and gender also play an important role in determining VO2. Previously, you had to use a smartwatch from a fitness brand like Garmin to find your VO2 max value, but owners of newer Apple Watch models can also track it. Here's everything you need to know about VO2 max and how to find it with Apple Watch.
What is VO2max?
VO2max (or maximum oxygen uptake) is a term used in the health and fitness world and is a measure of your body's long-term aerobic capabilities. In simpler terms, it is fitness data that is best captured by running on a treadmill for 30 minutes or using a stationary bike for an extended period of time.
Your VO2max is expressed as milliliters of oxygen consumed per minute per kilogram of body weight (an equation expressed in ml/kg/min) and is determined by a number of factors including gender, age, and general activity level. In most cases, VO2 levels range from 15 to 80. The higher the number, the better your body's oxygen utilization. Athletes tend to have some of the highest VO2 levels because their bodies are conditioned to efficiently use the oxygen they take in.
Knowing your VO2 max is one of the best ways to get a sense of your current fitness level. This can help you determine the type of training goals you want to set.
How to set up cardio tracking on Apple Watch
To track your VO2 max and related cardio metrics with Apple Watch, you first need to make sure your iPhone is running iOS 14.3 or later and your watch is running watchOS 7.2 or later.
1. Start the Health App.
2. Choose review under health checklist.
3. Knock Set up below cardio fitness levels.
On the final screens, you answer some questions about your age, height, and a few other things. You can also see your last VO2max value and compare it to people in a similar age group.
How is VO2max calculated?
And how does your Apple Watch measure it?
In a professional medical setting, a VO2 max test might go something like this: Your doctor will instruct you to get on a stationary bike or treadmill. You'll probably have to wear some sort of mask that records oxygen and carbon dioxide. At first, you'll pedal or run with minimal resistance, but parameters like speed and incline are gradually increased.
Your oxygen uptake will inevitably increase as the exercise gets harder. When the test is completed, the highest value at which your oxygen uptake was measured is your VO2max.
The Apple Watch has been able to track VO2 max readings since the watchOS 7.2 update released in December 2020. You also need an Apple Watch Series 3 or later (the feature is not available on Series 1 and 2 models or the original Apple Watch).
The Apple Watch does not collect VO2 data as medical personnel would in a medical setting, but it does Actively track a range of fitness metrics. Combined, these measurements can give you an idea of your overall well-being as well as your VO2max.
Apple Watch automatically calculates your VO2 max during exercise, but also records a new VO2 max every time you complete a workout that lasts longer than 20 minutes.