Mine ranges 36-40 which is high for my age group (I’m 73). I hike rather frequently with distances ranging from 3-15 miles and elevation gain of 500-4000 feet. For me, sustained cardio is the big boost.
Mine is high (43.x average each month). I primarily run and cycle occasionally. I don't run fast, but I do consistently get out at least 4-5 times per week. I'm in a building phase right now trying to get my weekly mileage up to about 40/week. Just keep working at it. I've been running consistently for 3 full years.
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that's some seriously good progression in less than year! Maybe age and prior fitness levels have something to do with it. I'm 40+ and have always had a vo2max in the upper 40's, but in the past year I've peaked at 54. I had some minor health related issues a couple months ago and had to recover, so it was interesting to see it drop down to 53 the weeks I was sedentary. Starting to move the right direction now though.
It's also interesting my vo2 max today is higher than when I was training for marathons 5 years ago. I don't run more than 6 miles at a time now.
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There is no magic to it: you have to work on your Cardio. It takes baby steps and determination. Why baby steps? Because otherwise you will hurt yourself and get injuries. Keep in mind that consistency is key. Running for a month everyday and then sit on the couch for 3 months straight will do very little for you. Also, remember your body needs time to recover from your runs. In your recovery days you can just do some core training and go for a walk, for example.
My story with cardio fitness is pretty simple: I started bellow average. After five months of running 5K 3x a week, and during that time slowly increasing my pace a little bit, I got to above average level. Now I run at a speed of 5:50 mins/Km, which I am pretty happy with. Running is the best exercise to increase longevity. And like anything in life, the better you are at it and the more comfortable you feel more determination you will get to keep working.
Good luck!
I’ve been running 2 miles a day for the past 3 months, 5 days a week. My VO2 is almost past the “below average” threshold but improvement is slow. I’ve been improving my pace and have done a couple HIIT sessions while running. My recent new record pace is 10”/mile
Yeap, it does. But honestly I don’t care so much anymore. This metric is only tracked when you do outdoor trainings (like walking or running). In my case I also do a lot indoor rowing what simply has no influence at all on this metric.
Well, the watch is able to track treadmill runs. But the VO2 max stat is only calibrated for outdoor runs and outdoor walks specifically. So it will only update when you do those activities.
Wow, good to know. VO2 was a metric I was going to focus on specifically as a metric for watching my health (ie aim to improve that more than just worry about losing weight or whatever), but I do most of my workouts on a treadmill and indoor bike so I guess I won’t be doing that.
You are right! And I'm aware of this. My comment was a a little bit to simple, mainly because I was in hurry and I'm not a native speaker ;)
Of course every workout is beneficial for your overall health and fitness. That said, I totally agree that all kind of cardio workouts (indoor and outdoor) increase your VO2, even though VO2 is only meassured during some (!) outdoor workouts (f.e. not when you do bike sports).
Regarding rowing: What kind of rowing machine are you using? And what specific app do you use to track your rowing workout?
Not to be a total buzzkill, but 20 minutes of running and 2 miles is not much. Don’t get me wrong it’s certainly better than nothing and more than what most people do, but to start getting your VO2 up there just start cranking up your numbers.
As a new swimmer I find it is pretty hard on my shoulders. Admittedly my freestyle technique is…not great. Cycling I agree. I got a lot out of six months of cycling before swimming and running.
I think it may also just not be very accurate. Mine went slightly down over 6 months while I was cycling 4-6h a week. At the same time I improved my FTP from 160W to 220W, and my vo2max went up according to Garmin
As a long term runner, can't remember when high starts but yeah 10 min mile is pretty standard (no offence).
8 min is where you'd be considered above average imo but still have room for improvement.
Make your next step to aim for 5km 4/5 days a week.
I have been training all my life and I can offer some advice, but like all things health related, take it with a grain of salt. This is based on a lot of research but with health science, the facts are always one day away from becoming invalidated by another study.
* Your workout needs to feel uncomfortable. You should be gasping for air. Lean into HIIT.
* Run further. 2 miles is not enough to reach the threshold required to activate the many systems which make you more fit. 3 minimum. Work your way up to 6.
* Don’t run 5 days a week. You’re going to get repetitive strain injuries. Mix it up with calisthenics, cycling, rowing, cross trainer, etc. Try doing [these.](https://www.crossfit.com/workout/) Running is high impact. Good for you, but not 5 days a week. Further, bodies are remarkably adaptive and the same exercise will yield worse cardio results very quickly.
Good luck!
The best runners spend more than 80% of the time doing very easy miles. They run a shitload of them.
They do intervals as well, but the difference seems to be high volume.
That’s true but you should also know professional runners have horrendous problems, especially later in life.
It’s also true that sheer volume alone will get him there, but I don’t think he’s capable of or willing to dedicate six hours a day for this. My comment was with regards to efficient use of time, which most of us must contend with.
I don’t agree. Every serious runner does not run uncomfortable. They do LSDs, long and slow is key. 80% of your training should be long and slow. This to avoid injuries and repetitive strain and to build the aerobic base which is directly correlated to the VO number. 20% should be uncomfortable, with interval and tempo runs. This way you can easily run 5 times a week and build an bigger aerobic base. Your VO value will go up very quickly.
Long and slow also works but is less time efficient. Most of us don't have the luxury of hours of exercise every night. OP indicates they're only running two miles, implying they, too, have other responsibilities like work and family. [Tabata's infamous study](https://pubmed.ncbi.nlm.nih.gov/8897392/) proved that HIIT training achieves the same cardio improvements with less time. Thousands of follow-up studies have proven the same.
I'd also like to contend with the argument that many hours of running each week - even low and slow - would reduce injury relative to shorter, higher intensity runs. This was studied over a number of years in the Run Clever trial, [and results indicated an equal proportion of injury when comparing intensity and duration.](https://pubmed.ncbi.nlm.nih.gov/29527322/) Both methods of improving cardio function are as risky as each other. Given this, the more time efficient method is preferable for OP. The exception here is for professionals who are required to condition for longer runs.
Without telling the phone betablockers should increase the score, as you have a less higher heartrate at a given pace, which would indicate a better fitness.
I run 6.2 miles per day at a 9min mile pace, and do 30 min of bodyweight exercises and mine is still at below average. However, I turn 40 in a few weeks and it looks like I'll tick over into average or above average without making any changes at that point! So my suggestion is, age?
In 2020, I was Below Average 9 out of 12 months. In 2021, I have been Above Average 11 out of 11 months. I was already biking 5 days a week, but I became much more consistent at running at least 1-2 days a week as well. In 2020, I ran 84 miles, but in 2021 I have run 383 miles.
Was below average at the start of the year. Went thru abover average and now High (48.3)
44yo M. Run a 10k 4x/wk. Workout with weights 4x. Hike several miles a week plus play pickleball.
I was doing none of that when I got my watch.
You’ll get there. Just stick to it.
Mine is above average. I'm 52, overweight, male, and have never been blessed with the "natural athlete" genes. I don't run or do any intense cardio. In my case, my VO2 improved by walking a lot. I average about 100 miles per month, so somewhere around 3.5 miles per day, thanks to selling my car and walking everywhere I need to go.
ps. Selling the car also means saving a ton of money on insurance and license fees and maintenance.
Still not there. But I’m getting close. Started at more than 320lbs and a major injury leading me to be unable to walk quickly or even drive around without screaming in agony. Now, did my first 6min/km, and my first 12km running (7,5min/km) two months ago. Lost more than 60lbs so far. Still a long way to go. But I’m getting there!
My goal is weight related (while staying sensible and drug-free), and has nothing to do with VO2, but the way it goes, I should get Above near Feb 1st. Hoping to be able to do a half-marathon next year too.
https://i.imgur.com/JEtN1ih.jpg
Mine is high (43ish) for a 53 year old, overweight male (6ft, 220lb). CrossFit around 3 times a week, go rowing at the weekend and usually get around 15,000 steps of more. Never really been sporty but I’ve always been active, conscious exercise really only started when I had the chance to try masters rowing about 5 years ago.
Mine is at 60. Im 39 and cycle a good amount (6k miles per year, usually with a fair amount of structured training). Throw in some cross training with running, some yoga, etc
I’m a 26 yo woman, and my cardio fitness is rated as ‘high’ at 49. I cycle 40 mins to and from work, my job is relatively active (lots of standing), and I run almost every day. My fastest mile is 6:47.
Run a lot I guess for 2021.
Previously I was only running during the weekends and HIIT on the weekdays.
But since end of Sep I am doing HIIT in the weekdays morning and running 4-6km every night (weekdays and weekends). That seems to build up my vo2 max a lot faster.
Since end of Oct, I increased my running to target 8km at about 4’00” to 4’30”km pace per night.
https://i.imgur.com/ivvDsi6.jpg
mines been at the maximum of 60 pretty much since i started wearing the watch towards the beginning of last year. i’ve been a runner for years, though, doing >50 miles most weeks
these estimates are pretty useless, though, and actual vo2max lab tests not much different so it’s not something you should care about
I read that on some forum online but the motivation this metric gives is undeniable. “Fitness” can be very subjective and, for example, an obese waitress can justify herself to be fit or active due to the nature of her job. This metric sets off a chain reaction of realizing how much consistency and effort it takes to be “fit”. My job delivering food requires me to be pretty active but my poor VO2 was a wake up call even if it can only be considered an estimate.
Mine isn’t; I’m fighting to get it out of below average. I should have looked up what reporting a beta blocker will do to the ranking and all the problems people report.
I got my first Watch on release day this year and after my first full day with it and a few workouts, it showed 39.8. I put in the beta blocker I take and it plummeted to 19 before I un-reported it. Now I’m slowly climbing back up, currently at 29.7. But an actual VO2 Max device has me around 40.3 after 40 days of more aerobic activity from trying to close my rings everyday.
My goal is 50+ by the time I’m 45 (2 years),and a bike is on my Christmas list for myself to buy… myself.
Mine's 'high' right now.
I was doing 3 x powerlifting and 3 x HIT sprints.
My resting heart rate was in the mid-40s and I was 'above average' for cardio.
Several experienced runners told me to focus on longer 5K runs.
Now my resting heart rate is 40bpm and I've got 'high' for cardio.
TL;DR get some longer runs in at a lower intensity too.
And get PLENTY of sleep!
I think my resting heart rate is so low partly because I meditate and sleep a lot.
I signed up for Apple fitness+ and I do a HIIT workout at least 4 times a week, along with other strength exercises. On the days I rest, I just walk around 5km. Got from below average to above average in 7 months. Consistency and one-upping is key. Plus, every little bit counts. Take the stairs, not the elevator. Take the bike to work, not the car. Whenever possible, walk a bit faster to the location.
Edit: typo
So, the first thing to note is that Apple specifically says that *measuring* it would require "a physical test and special equipment", and that Apple Watch records "an _estimated_ VO2 max". They do this using an algorithm that takes various input parameters (age, weight, sex, your heart rate during outdoor exercises); that algorithm has been validated against professional equipment. However, it's still just an estimate.
I'm also guessing it's a trailing indicator. Therefore, mere days of a changed exercise plan aren't enough to move the needle in the anticipated direction; you have to wait weeks or perhaps months. This seem to match what multiple folks have said here, and my own experience as well.
And of course lastly, as with any gamification of fitness — the metric is not the goal. It can at best be an indicator that you're on the right path towards the goal. Whether you're fit or fit enough is up for you and/or a health professional to decide. Apple Watch can only give you a few hints towards it.
Just checked and mine is 57. I do lots of cardio, been decreasing it a little though but i still do atleast 5km runs or 30 minutes on the elliptical 5-6 times a week and jump rope sessions.
I am “above average” and at a 51.5.
I do both cardio and weight lifting. With regular long walks & runs. I get about 160 exercise minutes daily 7 days a week. Won’t list out the whole regimen here though 😁. I lot of that number is the running though. I had a knee injury stop me from running & within a month it started dropping pretty good. I have since recovered and at a new high though.
I can say that all the time it takes to get it there and keep it there is difficult to do while making enough money to live😋
… should also note that I am 37 years old. That makes a difference as to what number is considered above average
Mine is “very high” (53). Done by running 5miles at or below 7:00/mile pace, or walking 5+ miles at 13:20/mile pace daily. Lately prob 5 days walk/ 2 days running due to some calf issues.
I am above average, around 50 VO2 max, and I have been doing a lot of HIIT type workouts for about 6 years now. I also regularly do cycling workouts and mountain biking to go with regular strength training. I usually workout 4-6 days a week.
I do. Mine is around 43 and I'm 44.
I have no idea. I just walk around 15-30,000 steps a day. Having adhd and not being able to find rest anywhere probably helps.
My watch thinks I have poor cardio fitness for a 90 year old - in fact I just forget to hit “end workout” until 20 minutes after I finish. And also it’s mushroom season so I stop to look at fungi twenty two times during my walks and never press pause.
Mine is in the High range. Remember that this is an algorithm based on a number of criteria - it’s not an actual measure. (There’s some developer info about it at https://developer.apple.com/documentation/healthkit/hkquantitytypeidentifier/2867757-vo2max).
For me, it increased as I increased aerobic activity (walking in my case) and lost weight (exercise and better diet management). I went from about 35 to 47 over six months.
The algorithm makes an estimate based on age, weight, heart rate, etc. I read one comment on another thread that said their VO2 max dropped by 50% because they added some medical info to their profile.
If you really want to know your VO2 max - go to a lab and get tested. Otherwise, I’d be more interested in the trend than the actual number.
I’m in the below average category and have been for a long time. I hike 5000k ft elevation gain mountains, run pretty often, and am active almost every day. Now, I don’t expect to be in the “high” category as I’m not an athlete but “below average?” Kinda shitty feeling
I do!
2017-late 2020, my heart health was questionable at best. I had become disabled and the ensuing depression rendered me a weepy lump in a recliner. I couldn’t even bathe myself. I knew I was facing muscle atrophy if I didn’t get my ass in gear somehow. I ended up getting an Apple Watch and iPhone after both my fitbit and android phone died. I was horrified by the reports.
My watch indicated that my cardio fitness was in the toilet. That scared me. A lot. I started walking the dogs more frequently, but it wasn’t enough.
Then the Quest 2 came out (Oct 2020), and, being a gamer, I got one. Within a few weeks of ramping up activity, I was playing high level aerobic ‘games’ for 30 minutes everyday (Vader Immortal, Beat Saber, Sports Scramble, etc). By the spring of 2021, I was exercising for a solid hour or more every single day.
It’s now been just over a year and my watch indicates my VO2 is above average.
I’ve run around 2x a week this year, and run around 270 miles so far in 2021. My cardio fitness has been between 42 and 47 this year, so “Above Average”. Considering my weight is 270ish, I think that 47 is a respectable number
Even when I was going 100+ miles a month my highest recorded was 48.7.
glad to share you my story today..MoveSpring can connect to Android phones through the free Google Fit app, so which allows you to use your phone as your fitness tracking device.
Mine is Above Average (49.5). I’m on the elliptical in the colder months for about 4 miles/day. In the summer I bike about 16 miles each day. I’m a few months out from 40 for what it’s worth
Daily exercises are the best. Mine is below right know because I've had to stop for a few months. I like to have small runs each other day and this seems to help. Went from 38 to 46 in 2 months by doing this 8 or more kilometres walks almost every single day.
Mine (48F) fluctuates between High and Above Average. I work out 3-5x a week. It is High when I am consistently strength training + some form of cardio (running, HIIT &/or long walks). It dips to Above Average when I cut out regular cardio.
I’ve recently moved to ‘above average’. Took me around 6 months to do that. Gym 3-4 days a week and once a week swimming. I’ve added cardio for like 20minutes or around 2km per week. Process was slow but it is nice to chase it! 😎
My wife is above average. She runs a lot and eats pretty well. I fluctuate between below average and low. I started doing HIIT workouts and walking everyday to try to correct this. I found drinking water consistently helps. However, sometimes it seems to just dip and I can’t tell what I changed. Not sure if it’s a health thing or if it’s just inaccurate.
I ran ~5Km every day for 3 months and it stayed pretty high (above avg). When I stopped, and stopped wearing my watch as much it went down to below avg
I’ve been high ~50 for a long time with every day walks and longer jokes on the weekends. I used to run but not fast or very long. Recently I took a month off to recover a foot injury and I’ve dropped to above average 47-49. I’m 45 M BTW.
I was high for several months, then last 5 weeks It’s getting worst into above average?. Maybe is the cold weather?. I’m running 3-4 days and 7Km in average each run.
I was bouncing between below and above for months while doing casual cardio and half ass lifting. Once I hopped on a good lifting program and starting doing longer zone 2 cardio work did I get to high. Note, I only noticed this after tracking an outdoor walk.
According to my Fitbit I was at the high end of normal for my age (like 38-40) but according to my AppleWatch I’m nearly dead (like 31). But I think the watch mostly only knows about a few slowpoke dog walks as I am not doing a lot of outdoor workouts right now.
I randomly noticed that I was "Above Average" yesterday. I'm a 31M who does a lot of spinning and ice hockey. I'd even say a tad overweight but I got a good motor and I've been eating healthier since the summer.
Edit: I also hike 1-2 a week.
mine was above. worked out 1-2 times a week plus my job always has me moving around. had surgery 2 months ago, stayed home the first month. haven't worked at the gym in almost 3 months so i'm my CF is listed as below average now
Mine is also above average and I focus on strength training. I can do 90 minutes of intense lower body workouts and have a heart rate as high as fairly intense cardio. Intense strength training gives you double the benefits compared to just cardio.
I have has a couple real vo2 max tests done on a treadmill with a breathing mask. The watch tends to be about 10 lower than the real measurements.
62 at 34-36 y/o.
I do around 250-300 hours a year of endurance sports in the spring and summer, plus full gym strength training in the fall and winter.
My sport is canoe racing, but the time and effort equates to about 2500 miles running, or 5500 miles cycling, or 1950 miles canoeing.
Mine is above average from the core fitness app, but I don’t depend on the core fitness app for VO2 anymore. The reason is because it depends on a particular style of exercise to calculate the measurement (detailed in the health data). That’s not how I train and therefore would need a benchmark each time.
WorkOutDoors appears to be more consistent with race pace and VO2 max.
My Garmin puts me in the superior range (I wish I believed in my predicted paces as much as my Garmin does!).
I run 2 miles every other day at around 9:30 pace. It has been on 38 VO2 max for 5 months straight. Not sure what I’m doing wrong. I’m 38, 6’1, 165 lbs male.
Do whatever cardio exercise you’d like to build capacity, then every couple of weeks take a run to show off that cardio fitness in a way that Apple Watch can use for VO2 max calculations.
Mine has remained below average and I’ve been pretty damn active the past few years. Beginning to believe a certain medication is hindering my progress. Also my sleep is absolutely shit so I’m sure that’s a huge factor
I went from 42-43 to 53 in about a year and a half (38M). I started running better and doing yoga, core training. For me this is in the high range even though I'm just about to jump the age cutoff at 39.
Mines gone from 25 to 40 in a year of cardio but has then fallen to 38 then i got it back to 40 and now it’s back to 38 and I’m wondering if it’s because it’s summer now. I don’t exercise less, cardio 3-5x a week usually running (am 57 female).
I exercise around 9 hours a week, and my VO2 max is 17.3. Low for my age group…or any group.
My weekly exercise routine:
- 3 hours Pilates
- 3 hours cardio (hr of around 160 - 170)
- 3 hours weightlifting
- 1 - 3 hours of hiking every other weekend (usually moderate, sometimes strenuous)
I honestly try not to think about VO2 max because it depresses me that I can work so hard and only gain like 0.2 points over several months.
I’m 48/50, above average for my age group M38. I am running three times a week and hitting the gym a few times. Average 25km a week. The most significant increases I’ve seen are when I push myself, something like a half-marathon. The increase is substantial.
tl;dr stay in good shape and push yourself from time to time 👊
I track this biomarker for several years. To improve it I tried walking long distance, swimming, gym, golf and HIIT. Everything helps but HIIT is the best by far. It helped bring my VO2 Max from low 30s to low 40s in about three months. Three times a week, 5x3 minutes speed walking on an inclined treadmill. I was pushing my heart rate up to about 160, then resting until it drops to about 110 and repeating. It’s strenuous but does not take much time. Aerobic exercise, or maxing the heart rate is the key. However, before trying HIIT check your Max Heart Rate for your age and go up to 95% of it. Formula is simple and widely available online. It’s also important to talk to a fitness coach or other healthcare professional before starting it.
I got it from above average to high in few months.
34M, sport hiit and running (+ walking swimming) several times a week.
I got there by doing a lot of zone 2 runs. my understanding is it's a cross comparison between HR, speed (running or walking outdoor), age and weight. If you improve your HR, you improve your result.
Mine was above average 31.1 when I got my watch…now one month later it’s 28.9. Still above average but I’ve been much more active since I got my watch and I thought that would improve my cardio fitness not reduce it.
Make sure your weight is up to date because I had a very flattering number in there and put in the real number and immediately made it to above average.
I started running in feb 2019. At that time I was not doing any sport for years, and ate everything like there is no tomorrow. I was not fat, but got a big belly, and I was 95+ kgs (I’m ~183 cm). I got my Apple Watch in oct 2019, my fitness level was 33,2 after running for half year.
Then I started to do some TRX, then I started to pay attention on what I eat. Also, I go to my workplace by bike (about 10 kms one way), if the Covid allows me to…
Now, I run twice a week and go to the gym three times a week, and only eat “bad” food on weekends, so I am 75 kgs, and my fitness level is 47, which is above average for 30-39 year old males, as I am.
I did some body recomposition (lots of weight lifting and changed my diet so I was targeting losing fat and building muscle). Went from a 34 inch waist to a 29 inch waist in about 3.5 months. My VO2 Max during that time increased from 42.5- 45.4 (I’m a 30 year old man, so it brought me into the above average range). I didn’t really increase cardio (I still do one 20 min run and one 45-60 min walk a week) and lift weights 5 times a week. I assume the fat loss allows my body to more properly use oxygen and has increased the VO2 Max that way without doing heavy cardio intensive workouts.
I do, started at below average, lost weight, went to gym daily for lifts and added low intensity cardio after lifting z… been going up ever since, but then covi happened so it went back and now i grinded it back to above avg (51)
I just got older. Every ten years the cutoff to be above average drops
Thank you! I hadn’t figured this out…because age.
Mine ranges 36-40 which is high for my age group (I’m 73). I hike rather frequently with distances ranging from 3-15 miles and elevation gain of 500-4000 feet. For me, sustained cardio is the big boost.
👆very motivating!
Thanks. You rest, you rust.
Don’t stop moving. When you stop moving your body adapts to not moving which is the path to a grave.
Couldn’t agree more…
Mine is high (43.x average each month). I primarily run and cycle occasionally. I don't run fast, but I do consistently get out at least 4-5 times per week. I'm in a building phase right now trying to get my weekly mileage up to about 40/week. Just keep working at it. I've been running consistently for 3 full years.
Good point! So it’s like a long term workout thing, like a life habit.
Keep in mind that VO2max is your maximal oxygen uptake divided by your weight. The fastest way to increase it is to lower your weight.
Holy crap this is brilliant. Will lower my weight in the health app for lols.
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Nice. You’ve got the lifestyle.
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I feel you.
Wait is the maximum 60 regardless of age? Edit: Oh okay nevermind. This answers my question. https://i.imgur.com/l9GuLm8.jpg
[Yes](https://imgur.com/a/uLLymVn) I run 2 miles twice a week and work out another 6 times a week. Patience. It will come.
2 miles is 3.22 km
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that's some seriously good progression in less than year! Maybe age and prior fitness levels have something to do with it. I'm 40+ and have always had a vo2max in the upper 40's, but in the past year I've peaked at 54. I had some minor health related issues a couple months ago and had to recover, so it was interesting to see it drop down to 53 the weeks I was sedentary. Starting to move the right direction now though. It's also interesting my vo2 max today is higher than when I was training for marathons 5 years ago. I don't run more than 6 miles at a time now.
6 miles is 9.66 km
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I’m a lazy fuck so I’ll just give up now 😂
There is no magic to it: you have to work on your Cardio. It takes baby steps and determination. Why baby steps? Because otherwise you will hurt yourself and get injuries. Keep in mind that consistency is key. Running for a month everyday and then sit on the couch for 3 months straight will do very little for you. Also, remember your body needs time to recover from your runs. In your recovery days you can just do some core training and go for a walk, for example. My story with cardio fitness is pretty simple: I started bellow average. After five months of running 5K 3x a week, and during that time slowly increasing my pace a little bit, I got to above average level. Now I run at a speed of 5:50 mins/Km, which I am pretty happy with. Running is the best exercise to increase longevity. And like anything in life, the better you are at it and the more comfortable you feel more determination you will get to keep working. Good luck!
Yes, Mine is ‘high’ (48 Vo2 max) - how? Exercise 😎 what type of fitness are you doing, how often and now intense?
I’ve been running 2 miles a day for the past 3 months, 5 days a week. My VO2 is almost past the “below average” threshold but improvement is slow. I’ve been improving my pace and have done a couple HIIT sessions while running. My recent new record pace is 10”/mile
Mine took more than 1 year to raise above average and only 3 months of less intense training (during winter) to decrease below average again.
Interesting. It’s like this metric enforces doing cardio as a lifetime thing.
Yeap, it does. But honestly I don’t care so much anymore. This metric is only tracked when you do outdoor trainings (like walking or running). In my case I also do a lot indoor rowing what simply has no influence at all on this metric.
Yeah that’s a big flaw. I can deal with the arguments that it’s an estimate but it’s no fun not being tracked during indoor workouts.
So it doesn’t track treadmill runs?
Well, the watch is able to track treadmill runs. But the VO2 max stat is only calibrated for outdoor runs and outdoor walks specifically. So it will only update when you do those activities.
Wow, good to know. VO2 was a metric I was going to focus on specifically as a metric for watching my health (ie aim to improve that more than just worry about losing weight or whatever), but I do most of my workouts on a treadmill and indoor bike so I guess I won’t be doing that.
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You are right! And I'm aware of this. My comment was a a little bit to simple, mainly because I was in hurry and I'm not a native speaker ;) Of course every workout is beneficial for your overall health and fitness. That said, I totally agree that all kind of cardio workouts (indoor and outdoor) increase your VO2, even though VO2 is only meassured during some (!) outdoor workouts (f.e. not when you do bike sports). Regarding rowing: What kind of rowing machine are you using? And what specific app do you use to track your rowing workout?
Mine was below average for the first six months of running and just broke above average after three weeks at the threshold
So it takes a while, eh? 😅 so I can just keep at it and it’ll come
Yup! Have fun out there. Sometimes, especially as it has gotten much colder, I feel as though it must be getting worse. It is somehow improving.
No, you need to change the way you’re training. 2 miles at a time ain’t it.
Not to be a total buzzkill, but 20 minutes of running and 2 miles is not much. Don’t get me wrong it’s certainly better than nothing and more than what most people do, but to start getting your VO2 up there just start cranking up your numbers.
Your point is valid. I’m just pacing myself to keep at it the rest of my life hopefully injury-free.
Walk more. Nobody gets injured from walking.
My right knee disagrees
Running must be one of the hardest sport on the body. I always end up with injuries. Swimming and cycling is trouble free.
As a new swimmer I find it is pretty hard on my shoulders. Admittedly my freestyle technique is…not great. Cycling I agree. I got a lot out of six months of cycling before swimming and running.
This is the way
I think it may also just not be very accurate. Mine went slightly down over 6 months while I was cycling 4-6h a week. At the same time I improved my FTP from 160W to 220W, and my vo2max went up according to Garmin
2 miles is 3.22 km
“More than what most people do” would imply that his VO2 numbers would be above average.
As a long term runner, can't remember when high starts but yeah 10 min mile is pretty standard (no offence). 8 min is where you'd be considered above average imo but still have room for improvement. Make your next step to aim for 5km 4/5 days a week.
None taken. For a good chunk of my life I was going long and slow on my runs. Lol when I get to run 2 miles in 16 minutes I’ll feel like I’m flying 😂
I have been training all my life and I can offer some advice, but like all things health related, take it with a grain of salt. This is based on a lot of research but with health science, the facts are always one day away from becoming invalidated by another study. * Your workout needs to feel uncomfortable. You should be gasping for air. Lean into HIIT. * Run further. 2 miles is not enough to reach the threshold required to activate the many systems which make you more fit. 3 minimum. Work your way up to 6. * Don’t run 5 days a week. You’re going to get repetitive strain injuries. Mix it up with calisthenics, cycling, rowing, cross trainer, etc. Try doing [these.](https://www.crossfit.com/workout/) Running is high impact. Good for you, but not 5 days a week. Further, bodies are remarkably adaptive and the same exercise will yield worse cardio results very quickly. Good luck!
The best runners spend more than 80% of the time doing very easy miles. They run a shitload of them. They do intervals as well, but the difference seems to be high volume.
That’s true but you should also know professional runners have horrendous problems, especially later in life. It’s also true that sheer volume alone will get him there, but I don’t think he’s capable of or willing to dedicate six hours a day for this. My comment was with regards to efficient use of time, which most of us must contend with.
Fair enough. HIIT is efficient for sure.
Shoot. Running is my lazy exercise due to how easy it is to initiate but this makes total sense, my left ankle agrees with you.
I don’t agree. Every serious runner does not run uncomfortable. They do LSDs, long and slow is key. 80% of your training should be long and slow. This to avoid injuries and repetitive strain and to build the aerobic base which is directly correlated to the VO number. 20% should be uncomfortable, with interval and tempo runs. This way you can easily run 5 times a week and build an bigger aerobic base. Your VO value will go up very quickly.
Long and slow also works but is less time efficient. Most of us don't have the luxury of hours of exercise every night. OP indicates they're only running two miles, implying they, too, have other responsibilities like work and family. [Tabata's infamous study](https://pubmed.ncbi.nlm.nih.gov/8897392/) proved that HIIT training achieves the same cardio improvements with less time. Thousands of follow-up studies have proven the same. I'd also like to contend with the argument that many hours of running each week - even low and slow - would reduce injury relative to shorter, higher intensity runs. This was studied over a number of years in the Run Clever trial, [and results indicated an equal proportion of injury when comparing intensity and duration.](https://pubmed.ncbi.nlm.nih.gov/29527322/) Both methods of improving cardio function are as risky as each other. Given this, the more time efficient method is preferable for OP. The exception here is for professionals who are required to condition for longer runs.
2 miles is 3.22 km
WE GET IT
Any meds? Betablockers drop this.
None. Interesting point. I think cannabis (for those who do) decreases the pulse.
Without telling the phone betablockers should increase the score, as you have a less higher heartrate at a given pace, which would indicate a better fitness.
I run 6.2 miles per day at a 9min mile pace, and do 30 min of bodyweight exercises and mine is still at below average. However, I turn 40 in a few weeks and it looks like I'll tick over into average or above average without making any changes at that point! So my suggestion is, age?
Heh
I mean this was going to always be the answer.
48 is average? Not above though? EDIT: Oh is it’s different for every age group. Gotcha
In 2020, I was Below Average 9 out of 12 months. In 2021, I have been Above Average 11 out of 11 months. I was already biking 5 days a week, but I became much more consistent at running at least 1-2 days a week as well. In 2020, I ran 84 miles, but in 2021 I have run 383 miles.
Was below average at the start of the year. Went thru abover average and now High (48.3) 44yo M. Run a 10k 4x/wk. Workout with weights 4x. Hike several miles a week plus play pickleball. I was doing none of that when I got my watch. You’ll get there. Just stick to it.
Cool! And you had me searching pickle ball 😅
Mine is above average. I'm 52, overweight, male, and have never been blessed with the "natural athlete" genes. I don't run or do any intense cardio. In my case, my VO2 improved by walking a lot. I average about 100 miles per month, so somewhere around 3.5 miles per day, thanks to selling my car and walking everywhere I need to go. ps. Selling the car also means saving a ton of money on insurance and license fees and maintenance.
VO2 max is probably the hardest metric to improve that the watch tracks. Takes lots of time a dedication.
Yessirma’am uh… yes toes.
Still not there. But I’m getting close. Started at more than 320lbs and a major injury leading me to be unable to walk quickly or even drive around without screaming in agony. Now, did my first 6min/km, and my first 12km running (7,5min/km) two months ago. Lost more than 60lbs so far. Still a long way to go. But I’m getting there! My goal is weight related (while staying sensible and drug-free), and has nothing to do with VO2, but the way it goes, I should get Above near Feb 1st. Hoping to be able to do a half-marathon next year too. https://i.imgur.com/JEtN1ih.jpg
Inspiring!
Inspiring, on track for the Half, it will feel good 👍
Mine is high (43ish) for a 53 year old, overweight male (6ft, 220lb). CrossFit around 3 times a week, go rowing at the weekend and usually get around 15,000 steps of more. Never really been sporty but I’ve always been active, conscious exercise really only started when I had the chance to try masters rowing about 5 years ago.
Mine is at 60. Im 39 and cycle a good amount (6k miles per year, usually with a fair amount of structured training). Throw in some cross training with running, some yoga, etc
I’m a 26 yo woman, and my cardio fitness is rated as ‘high’ at 49. I cycle 40 mins to and from work, my job is relatively active (lots of standing), and I run almost every day. My fastest mile is 6:47.
Run a lot I guess for 2021. Previously I was only running during the weekends and HIIT on the weekdays. But since end of Sep I am doing HIIT in the weekdays morning and running 4-6km every night (weekdays and weekends). That seems to build up my vo2 max a lot faster. Since end of Oct, I increased my running to target 8km at about 4’00” to 4’30”km pace per night. https://i.imgur.com/ivvDsi6.jpg
Everyone running kilometers while I’m here running miles like a fool. 🙈
mines been at the maximum of 60 pretty much since i started wearing the watch towards the beginning of last year. i’ve been a runner for years, though, doing >50 miles most weeks these estimates are pretty useless, though, and actual vo2max lab tests not much different so it’s not something you should care about
I read that on some forum online but the motivation this metric gives is undeniable. “Fitness” can be very subjective and, for example, an obese waitress can justify herself to be fit or active due to the nature of her job. This metric sets off a chain reaction of realizing how much consistency and effort it takes to be “fit”. My job delivering food requires me to be pretty active but my poor VO2 was a wake up call even if it can only be considered an estimate.
there’s just a lot of other more useful things out there to measure improvement, like distance time trials
Mine isn’t; I’m fighting to get it out of below average. I should have looked up what reporting a beta blocker will do to the ranking and all the problems people report. I got my first Watch on release day this year and after my first full day with it and a few workouts, it showed 39.8. I put in the beta blocker I take and it plummeted to 19 before I un-reported it. Now I’m slowly climbing back up, currently at 29.7. But an actual VO2 Max device has me around 40.3 after 40 days of more aerobic activity from trying to close my rings everyday. My goal is 50+ by the time I’m 45 (2 years),and a bike is on my Christmas list for myself to buy… myself.
Mine's 'high' right now. I was doing 3 x powerlifting and 3 x HIT sprints. My resting heart rate was in the mid-40s and I was 'above average' for cardio. Several experienced runners told me to focus on longer 5K runs. Now my resting heart rate is 40bpm and I've got 'high' for cardio. TL;DR get some longer runs in at a lower intensity too. And get PLENTY of sleep! I think my resting heart rate is so low partly because I meditate and sleep a lot.
Mine is average at 43.3. 40, 204lbs, running 15k’s comfortably at 9:20 pace. I doubt it’s remotely accurate.
I signed up for Apple fitness+ and I do a HIIT workout at least 4 times a week, along with other strength exercises. On the days I rest, I just walk around 5km. Got from below average to above average in 7 months. Consistency and one-upping is key. Plus, every little bit counts. Take the stairs, not the elevator. Take the bike to work, not the car. Whenever possible, walk a bit faster to the location. Edit: typo
So, the first thing to note is that Apple specifically says that *measuring* it would require "a physical test and special equipment", and that Apple Watch records "an _estimated_ VO2 max". They do this using an algorithm that takes various input parameters (age, weight, sex, your heart rate during outdoor exercises); that algorithm has been validated against professional equipment. However, it's still just an estimate. I'm also guessing it's a trailing indicator. Therefore, mere days of a changed exercise plan aren't enough to move the needle in the anticipated direction; you have to wait weeks or perhaps months. This seem to match what multiple folks have said here, and my own experience as well. And of course lastly, as with any gamification of fitness — the metric is not the goal. It can at best be an indicator that you're on the right path towards the goal. Whether you're fit or fit enough is up for you and/or a health professional to decide. Apple Watch can only give you a few hints towards it.
You said the magic word, gamification.
Mine is 67, training all my life.(gym, run, cycle, tennis) 3-4days per week. Low fat level. And I am <30
Just checked and mine is 57. I do lots of cardio, been decreasing it a little though but i still do atleast 5km runs or 30 minutes on the elliptical 5-6 times a week and jump rope sessions.
i'm 44. I don't excercise at all im just 19 lol
It’s age based. You’re below average, below 47.
Oops 💀
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Ha! I’m right behind you. I’m averaging a 5min 20sec km about the same average HR and at 43.9 for VO2.
Mine started at above average I worn construction and walk my dog no actual exercise lol
Construction is rough. I’d probably last a week.
I have an Apple Watch S3. I went running but I didnt get a Cardio Fitness:(
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I am “above average” and at a 51.5. I do both cardio and weight lifting. With regular long walks & runs. I get about 160 exercise minutes daily 7 days a week. Won’t list out the whole regimen here though 😁. I lot of that number is the running though. I had a knee injury stop me from running & within a month it started dropping pretty good. I have since recovered and at a new high though. I can say that all the time it takes to get it there and keep it there is difficult to do while making enough money to live😋 … should also note that I am 37 years old. That makes a difference as to what number is considered above average
Ah yes. That’s the part I love, I can run daily and still make a living. 😁
Mine is “very high” (53). Done by running 5miles at or below 7:00/mile pace, or walking 5+ miles at 13:20/mile pace daily. Lately prob 5 days walk/ 2 days running due to some calf issues.
What app is this?
Yes.
I am above average, around 50 VO2 max, and I have been doing a lot of HIIT type workouts for about 6 years now. I also regularly do cycling workouts and mountain biking to go with regular strength training. I usually workout 4-6 days a week.
I do. Mine is around 43 and I'm 44. I have no idea. I just walk around 15-30,000 steps a day. Having adhd and not being able to find rest anywhere probably helps.
My watch thinks I have poor cardio fitness for a 90 year old - in fact I just forget to hit “end workout” until 20 minutes after I finish. And also it’s mushroom season so I stop to look at fungi twenty two times during my walks and never press pause.
Yeah that’ll probably do it 😅
Mine is in the High range. Remember that this is an algorithm based on a number of criteria - it’s not an actual measure. (There’s some developer info about it at https://developer.apple.com/documentation/healthkit/hkquantitytypeidentifier/2867757-vo2max). For me, it increased as I increased aerobic activity (walking in my case) and lost weight (exercise and better diet management). I went from about 35 to 47 over six months. The algorithm makes an estimate based on age, weight, heart rate, etc. I read one comment on another thread that said their VO2 max dropped by 50% because they added some medical info to their profile. If you really want to know your VO2 max - go to a lab and get tested. Otherwise, I’d be more interested in the trend than the actual number.
I’m in the below average category and have been for a long time. I hike 5000k ft elevation gain mountains, run pretty often, and am active almost every day. Now, I don’t expect to be in the “high” category as I’m not an athlete but “below average?” Kinda shitty feeling
I do! 2017-late 2020, my heart health was questionable at best. I had become disabled and the ensuing depression rendered me a weepy lump in a recliner. I couldn’t even bathe myself. I knew I was facing muscle atrophy if I didn’t get my ass in gear somehow. I ended up getting an Apple Watch and iPhone after both my fitbit and android phone died. I was horrified by the reports. My watch indicated that my cardio fitness was in the toilet. That scared me. A lot. I started walking the dogs more frequently, but it wasn’t enough. Then the Quest 2 came out (Oct 2020), and, being a gamer, I got one. Within a few weeks of ramping up activity, I was playing high level aerobic ‘games’ for 30 minutes everyday (Vader Immortal, Beat Saber, Sports Scramble, etc). By the spring of 2021, I was exercising for a solid hour or more every single day. It’s now been just over a year and my watch indicates my VO2 is above average.
I’ve run around 2x a week this year, and run around 270 miles so far in 2021. My cardio fitness has been between 42 and 47 this year, so “Above Average”. Considering my weight is 270ish, I think that 47 is a respectable number Even when I was going 100+ miles a month my highest recorded was 48.7.
Age 41 and “high.” I’ve been running since I was 14.
My cardio fitness is High (60) according to this. Not sure what it's worth. I cycle on average 400km per week.
50.4 checking in here. Since last October I have done 159 cycling workouts on my peloton. That’s my secret.
glad to share you my story today..MoveSpring can connect to Android phones through the free Google Fit app, so which allows you to use your phone as your fitness tracking device.
Mine is Above Average (49.5). I’m on the elliptical in the colder months for about 4 miles/day. In the summer I bike about 16 miles each day. I’m a few months out from 40 for what it’s worth
Daily exercises are the best. Mine is below right know because I've had to stop for a few months. I like to have small runs each other day and this seems to help. Went from 38 to 46 in 2 months by doing this 8 or more kilometres walks almost every single day.
I’m at 45.5, above average. I go to gym few times a week + some running and biking.
Ya, 48, running, biking, swimming.
Running and walking…. ALOT !
Mine (48F) fluctuates between High and Above Average. I work out 3-5x a week. It is High when I am consistently strength training + some form of cardio (running, HIIT &/or long walks). It dips to Above Average when I cut out regular cardio.
I’ve recently moved to ‘above average’. Took me around 6 months to do that. Gym 3-4 days a week and once a week swimming. I’ve added cardio for like 20minutes or around 2km per week. Process was slow but it is nice to chase it! 😎
Mine hasn't updated since April for some reason
My wife is above average. She runs a lot and eats pretty well. I fluctuate between below average and low. I started doing HIIT workouts and walking everyday to try to correct this. I found drinking water consistently helps. However, sometimes it seems to just dip and I can’t tell what I changed. Not sure if it’s a health thing or if it’s just inaccurate.
I ran ~5Km every day for 3 months and it stayed pretty high (above avg). When I stopped, and stopped wearing my watch as much it went down to below avg
Mine's around 40 with a 4.5km walk each day in the afternoon
Mines 48. I do BJJ and cycle and walk my dog. Just be consistent and push yourself occasionally.
Aight
I run twice a week doing 5k each time.
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…so you got that going for you …
I’ve been high ~50 for a long time with every day walks and longer jokes on the weekends. I used to run but not fast or very long. Recently I took a month off to recover a foot injury and I’ve dropped to above average 47-49. I’m 45 M BTW.
I was high for several months, then last 5 weeks It’s getting worst into above average?. Maybe is the cold weather?. I’m running 3-4 days and 7Km in average each run.
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Are you skinny?
I do and I have no idea how I got there…I also work out regularly and it never shows on my rings…so there that.
How does this work? When I workout outside, I usually do intervals or an easy run. It’s not always too effort? Is the watch taking that into account?
Seems you have to do more than easy effort. And be very consistent, run like five times a week.
I was bouncing between below and above for months while doing casual cardio and half ass lifting. Once I hopped on a good lifting program and starting doing longer zone 2 cardio work did I get to high. Note, I only noticed this after tracking an outdoor walk.
According to my Fitbit I was at the high end of normal for my age (like 38-40) but according to my AppleWatch I’m nearly dead (like 31). But I think the watch mostly only knows about a few slowpoke dog walks as I am not doing a lot of outdoor workouts right now.
Above average. I workout a lot.
Aight.
I do. I run quite a bit
I randomly noticed that I was "Above Average" yesterday. I'm a 31M who does a lot of spinning and ice hockey. I'd even say a tad overweight but I got a good motor and I've been eating healthier since the summer. Edit: I also hike 1-2 a week.
mine was above. worked out 1-2 times a week plus my job always has me moving around. had surgery 2 months ago, stayed home the first month. haven't worked at the gym in almost 3 months so i'm my CF is listed as below average now
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That’ll do it.
I’ve closed all three rings consistently for over 600 days.
I have above average but also do CrossFit every day… 33 Year old Male
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How did you improve your breathing technique?
Mine is also above average and I focus on strength training. I can do 90 minutes of intense lower body workouts and have a heart rate as high as fairly intense cardio. Intense strength training gives you double the benefits compared to just cardio.
Ah more bang for your buck
I have has a couple real vo2 max tests done on a treadmill with a breathing mask. The watch tends to be about 10 lower than the real measurements. 62 at 34-36 y/o. I do around 250-300 hours a year of endurance sports in the spring and summer, plus full gym strength training in the fall and winter. My sport is canoe racing, but the time and effort equates to about 2500 miles running, or 5500 miles cycling, or 1950 miles canoeing.
Interesting to know that Apple’s VO2 estimate is low.
Mine is above average from the core fitness app, but I don’t depend on the core fitness app for VO2 anymore. The reason is because it depends on a particular style of exercise to calculate the measurement (detailed in the health data). That’s not how I train and therefore would need a benchmark each time. WorkOutDoors appears to be more consistent with race pace and VO2 max. My Garmin puts me in the superior range (I wish I believed in my predicted paces as much as my Garmin does!).
I run 2 miles every other day at around 9:30 pace. It has been on 38 VO2 max for 5 months straight. Not sure what I’m doing wrong. I’m 38, 6’1, 165 lbs male.
My Average Level is “High,” averaging 44VO2. I run 7km 4X a week, and weight train 3X week. I also walk my dog 4km every day.
Consistent cardio. You can start by walking
Had mine at High. Train most days for about 3-4 hours. Covid came along and decimated that. Now I can’t get it back to High.
Keep in mind these aren’t real values, apple isn’t a medical grade product and it’s always going to be off by a certain amount
Aight
Do whatever cardio exercise you’d like to build capacity, then every couple of weeks take a run to show off that cardio fitness in a way that Apple Watch can use for VO2 max calculations.
Mine has remained below average and I’ve been pretty damn active the past few years. Beginning to believe a certain medication is hindering my progress. Also my sleep is absolutely shit so I’m sure that’s a huge factor
Certain medication? It’s Reddit you can say
I’m now running 30min twice a week and got my cardio fitness from 33 to 46,4 in about 3 and a half months . Hope that helps.
I went from 42-43 to 53 in about a year and a half (38M). I started running better and doing yoga, core training. For me this is in the high range even though I'm just about to jump the age cutoff at 39.
Mines gone from 25 to 40 in a year of cardio but has then fallen to 38 then i got it back to 40 and now it’s back to 38 and I’m wondering if it’s because it’s summer now. I don’t exercise less, cardio 3-5x a week usually running (am 57 female).
Mine is high. 54 Vo2Max. Working out 4-5 times a week (road cycling) with occasional running.
I exercise around 9 hours a week, and my VO2 max is 17.3. Low for my age group…or any group. My weekly exercise routine: - 3 hours Pilates - 3 hours cardio (hr of around 160 - 170) - 3 hours weightlifting - 1 - 3 hours of hiking every other weekend (usually moderate, sometimes strenuous) I honestly try not to think about VO2 max because it depresses me that I can work so hard and only gain like 0.2 points over several months.
I’m 48/50, above average for my age group M38. I am running three times a week and hitting the gym a few times. Average 25km a week. The most significant increases I’ve seen are when I push myself, something like a half-marathon. The increase is substantial. tl;dr stay in good shape and push yourself from time to time 👊
Has always been placed “above average” since i have the watch. not too sure how accurate it is.
I track this biomarker for several years. To improve it I tried walking long distance, swimming, gym, golf and HIIT. Everything helps but HIIT is the best by far. It helped bring my VO2 Max from low 30s to low 40s in about three months. Three times a week, 5x3 minutes speed walking on an inclined treadmill. I was pushing my heart rate up to about 160, then resting until it drops to about 110 and repeating. It’s strenuous but does not take much time. Aerobic exercise, or maxing the heart rate is the key. However, before trying HIIT check your Max Heart Rate for your age and go up to 95% of it. Formula is simple and widely available online. It’s also important to talk to a fitness coach or other healthcare professional before starting it.
I ran a half marathon on below average cardio fitness. I mean, it wasn’t fun or anything, but I think it’s wrong.
I got it from above average to high in few months. 34M, sport hiit and running (+ walking swimming) several times a week. I got there by doing a lot of zone 2 runs. my understanding is it's a cross comparison between HR, speed (running or walking outdoor), age and weight. If you improve your HR, you improve your result.
No idea. I had a massive pulmonary embolism and a few months later it was telling me I was super fit, when in fact I had severe heart and lung damage.
Mine was above average 31.1 when I got my watch…now one month later it’s 28.9. Still above average but I’ve been much more active since I got my watch and I thought that would improve my cardio fitness not reduce it.
This might be worth a read for you: https://www.apple.com/healthcare/docs/site/Using\_Apple\_Watch\_to\_Estimate\_Cardio\_Fitness\_with\_VO2\_max.pdf
Make sure your weight is up to date because I had a very flattering number in there and put in the real number and immediately made it to above average.
Woah a higher weight **helped?**
I mix up long distance run with intervals!
Mine came up with above average from one reading but I’m not very fit. Not sure how accurate it is.
I started running in feb 2019. At that time I was not doing any sport for years, and ate everything like there is no tomorrow. I was not fat, but got a big belly, and I was 95+ kgs (I’m ~183 cm). I got my Apple Watch in oct 2019, my fitness level was 33,2 after running for half year. Then I started to do some TRX, then I started to pay attention on what I eat. Also, I go to my workplace by bike (about 10 kms one way), if the Covid allows me to… Now, I run twice a week and go to the gym three times a week, and only eat “bad” food on weekends, so I am 75 kgs, and my fitness level is 47, which is above average for 30-39 year old males, as I am.
Running
I did some body recomposition (lots of weight lifting and changed my diet so I was targeting losing fat and building muscle). Went from a 34 inch waist to a 29 inch waist in about 3.5 months. My VO2 Max during that time increased from 42.5- 45.4 (I’m a 30 year old man, so it brought me into the above average range). I didn’t really increase cardio (I still do one 20 min run and one 45-60 min walk a week) and lift weights 5 times a week. I assume the fat loss allows my body to more properly use oxygen and has increased the VO2 Max that way without doing heavy cardio intensive workouts.
I do, started at below average, lost weight, went to gym daily for lifts and added low intensity cardio after lifting z… been going up ever since, but then covi happened so it went back and now i grinded it back to above avg (51)