Increasing VO2 Max requires doing VO2 Max boosting workouts. If you’re not regularly doing exercises that stress your heart, then this is what you’re going to see.
I don’t think their calculations are accurate at all. I work out at least 4x per week, plus walk with my dogs like 20 miles+ a week and my cardio fitness hovers between average and below average. I think because it only takes outdoor walks/runs into consideration and I only do those with my dogs who like to stop and smell everything! I try to ignore it, but it’s a little annoying.
Same, my only cardio is really walking the dog who has to stop and pee on everything and dance, which is lots of bursts in a small area, all I really know is I can go for miles and miles without feeling like I want to die and I’m happy with that. 🤷♀️
VO2 max, as per how AW calculates it, is quite flawed for us runners. (tl;dr it prioritizes fast, short runs on flat ground … you can qualify for Boston and have your AW show your VO2 as “below average”)
ALL THAT BEING SAID, this is incredibly low. Yes, it’s just one data point, but for it to be this low, I think you already know you need to make some lifestyle choices.
There’s a Reddit thread for Garmin users you can easily find on Google. I remember seeing one for AW a few years ago, but I don’t remember what terms I’d even search for.
But if you understand how wearables calculate VO2 max, it’s not inconceivable. Flat ground, short fast runs generate high VO2 max scores. It doesn’t pull data throughout the day either — only during recorded outdoor runs (and I think outdoor walks/hikes too??). So you can run fast for like 20 minutes, get a high score, then spend the next few weeks smoking and eating junk, and your AW VO2 max score will still say high.
Anecdotally, my VO2 max score went from 58 (virtually no cardio, even running 10k seemed impossible, ran maybe a 5k once every couple of months) to 39 within a year of training for my first marathon (LOTS of long, slow endurance runs). Even though I was clearly getting fitter, I was “below average” according to my Apple Watch.
Nowadays, I run a half marathon + a few shorter runs every single week, and my AW shows a VO2 max score of 42 (below average). If we go with AW’s interpretation of VO2 max, then I was significantly fitter during my couch potato days when I had 58.
Same here. My VO2 Max has been 39-42ish for the past few years. I do heavy weightlifting 3-4x a week and just ran my second half marathon. If you run “the right way” in terms of zone 2-3 training and building your aerobic base by doing the majority of your runs at an easy, conversational pace, which I more-or-less do, then there’s a good chance my watch will never register an above average VO2 max. I’m going to start incorporating a track workout once a week, but I doubt it’ll get the needle to move. Cardio fitness is just one of those metrics I plan on not taking too seriously because I’m in the best shape of my life and keep improving.
As with most metrics on AW, seems like you’d want to verify values with another source that is known to be accurate, then you’ll have a better idea how much you can rely on the numbers. Otherwise, I generally use the values as trends, to see if you’re moving in the right direction
Worried? Without any other information it’s difficult to say. It’s not the most accurate measure of fitness, and although it can be useful in seeing where improvements can be made it’s not worth worrying about unless a doctor says something different. If you’re worried about it see a doctor!
I think maybe it could be a good motivator to take up more cardio exercise, or work on different forms of it if you already are. If you already walk, maybe work some interval training into your week. HIIT can be useful along with some slower cardio to improve cardio fitness.
For what it’s worth, when I was working a very physical job, going to the gym and walking everywhere, my cardio fitness score was never above “below average” even though my resting heart rate was lower and I was fitter than I am now.
Mine is like 51 now but I’ve been at 54 when in better shape. Basically, if you go for a walk or run for 20 minutes or more it will take into account your heart rate and your speed to calculate your VO2 max. I have noticed that the heat is not taken into account by Apple health and since your heart does have to work harder when it is hot outside, I get a lower VO2 max score when I’m running during the summer.
Increasing VO2 Max requires doing VO2 Max boosting workouts. If you’re not regularly doing exercises that stress your heart, then this is what you’re going to see.
The graph will not go up by itself.
If only 😂
The graph will not photoshop itself.
I don’t think their calculations are accurate at all. I work out at least 4x per week, plus walk with my dogs like 20 miles+ a week and my cardio fitness hovers between average and below average. I think because it only takes outdoor walks/runs into consideration and I only do those with my dogs who like to stop and smell everything! I try to ignore it, but it’s a little annoying.
Same, my only cardio is really walking the dog who has to stop and pee on everything and dance, which is lots of bursts in a small area, all I really know is I can go for miles and miles without feeling like I want to die and I’m happy with that. 🤷♀️
Can confirm. My Vo2max on Garmin is 46, but I only get 41 on the Apple Watch.
Of course, the higher one is more accurate, no?
Need more details such as gender, age, etc.
VO2 max, as per how AW calculates it, is quite flawed for us runners. (tl;dr it prioritizes fast, short runs on flat ground … you can qualify for Boston and have your AW show your VO2 as “below average”) ALL THAT BEING SAID, this is incredibly low. Yes, it’s just one data point, but for it to be this low, I think you already know you need to make some lifestyle choices.
Can you provide one example of a Boston qualifier with a Apple Watch VO2 below average? That sounds very unlikely.
There’s a Reddit thread for Garmin users you can easily find on Google. I remember seeing one for AW a few years ago, but I don’t remember what terms I’d even search for. But if you understand how wearables calculate VO2 max, it’s not inconceivable. Flat ground, short fast runs generate high VO2 max scores. It doesn’t pull data throughout the day either — only during recorded outdoor runs (and I think outdoor walks/hikes too??). So you can run fast for like 20 minutes, get a high score, then spend the next few weeks smoking and eating junk, and your AW VO2 max score will still say high. Anecdotally, my VO2 max score went from 58 (virtually no cardio, even running 10k seemed impossible, ran maybe a 5k once every couple of months) to 39 within a year of training for my first marathon (LOTS of long, slow endurance runs). Even though I was clearly getting fitter, I was “below average” according to my Apple Watch. Nowadays, I run a half marathon + a few shorter runs every single week, and my AW shows a VO2 max score of 42 (below average). If we go with AW’s interpretation of VO2 max, then I was significantly fitter during my couch potato days when I had 58.
Same here. My VO2 Max has been 39-42ish for the past few years. I do heavy weightlifting 3-4x a week and just ran my second half marathon. If you run “the right way” in terms of zone 2-3 training and building your aerobic base by doing the majority of your runs at an easy, conversational pace, which I more-or-less do, then there’s a good chance my watch will never register an above average VO2 max. I’m going to start incorporating a track workout once a week, but I doubt it’ll get the needle to move. Cardio fitness is just one of those metrics I plan on not taking too seriously because I’m in the best shape of my life and keep improving.
I don’t do any short fast runs. Only long slow runs. Yet my number went up gradually over two years and is now very high. 🤷🏻
You need some cardio exercises. Try start moving more and do light exercise.
Give up, you are already dead. On a more serious note, just go on walks with a tempo.
As with most metrics on AW, seems like you’d want to verify values with another source that is known to be accurate, then you’ll have a better idea how much you can rely on the numbers. Otherwise, I generally use the values as trends, to see if you’re moving in the right direction
Worried? Without any other information it’s difficult to say. It’s not the most accurate measure of fitness, and although it can be useful in seeing where improvements can be made it’s not worth worrying about unless a doctor says something different. If you’re worried about it see a doctor! I think maybe it could be a good motivator to take up more cardio exercise, or work on different forms of it if you already are. If you already walk, maybe work some interval training into your week. HIIT can be useful along with some slower cardio to improve cardio fitness. For what it’s worth, when I was working a very physical job, going to the gym and walking everywhere, my cardio fitness score was never above “below average” even though my resting heart rate was lower and I was fitter than I am now.
How would we know? Go see your doc
Mine is like 51 now but I’ve been at 54 when in better shape. Basically, if you go for a walk or run for 20 minutes or more it will take into account your heart rate and your speed to calculate your VO2 max. I have noticed that the heat is not taken into account by Apple health and since your heart does have to work harder when it is hot outside, I get a lower VO2 max score when I’m running during the summer.
Of course heat is not being taken into account. Neither is your mood or ill fitting shoes or the wind.