VO₂max - Your Fitness IQ

Vol. 10

Calling all Office Warriors!!! We’re gathering our community for the Sky:30 fitness challenge. This fitness challenge includes:

• Personalized 1:1 goal setting & workout programming

• Online coaching & accountability sessions

• Deep insight into your fitness data to make your fitness goals efficient, attainable, & fun!

 Learn more & sign up to get early-access here.

In This Article, We…

1. Share what VO₂max is, why it’s the most important measurement of your cardiovascular fitness, and why it’s a key predictor of longevity and healthspan.

2. Show where to find your VO₂max on your smartwatch.

3. Give you specific workouts and recommendations to improve your VO₂max.

4. Your VO₂max is actually impacted by the environment, too (see our “Just The Tip” at the bottom!)

1. Vo2 Max: The Metric That Matters Most

What is Vo2 Max and why does it matter? 

What is VO₂max: Also known as maximal oxygen consumption, represents the maximum amount of oxygen your body can utilize to fuel your muscles during intense exercise. It's a powerful indicator of your cardiovascular fitness and endurance potential.

Simply put: the better your VO₂max is, the longer and more intensely you can exercise for, because you have more fuel (oxygen) to provide energy to your muscles.

Why does VO₂max matter: When your body is able to uptake oxygen more efficiently and en masse, your muscles, organs (like your heart and brain) are able to function more properly. It has also been found as a strong predictor for longevity and healthspan

2. What Should My VO₂max Be / Where Do I Find It?

How to find VO₂max on Smartwatch:

• Apple Watch

• Garmin

• FitBit (also known as Cardio Fitness Score)

• Whoop does NOT measure Vo2 max

We’ve added 2 graphs below for easy interpretation of your specific score based on your age / fitness level.

You can improve your VO₂max by 3 - 10% over 6-8 weeks, depending on your current fitness level and how intensely you want to exercise to get the number up.

We’ve got research backed recommendations in section 3 for how to improve your score with training intensity, frequency, duration, and how to keep it interesting.

3. Training To Improve your VO₂max

How Hard To Train To Improve your VO₂max: Not gonna lie, you need to work HARD. We’re talking a minimum of 85% of your maximum heart rate. Calculate Max HR here.

Training Frequency and Desired Increase

• For Competitive Athletes: 5x/week (3-5% increase)

• For Fitness Enthusiasts With A Real Job Like Us: 3x/week (5-10% increase)

• Just getting into working out: 2x/week (5-15% increase)

We’ve got a couple examples of splits / workouts you can do below!

Science backed training splits:

• 1:1 work / rest ratio (example: 1 minute on, 1 minute off)

• 4:3 work / rest ratio (example: 4 minutes on, 3 minutes off)

  • see study here

Example Workouts:

• High-Intensity Interval Training (HIIT): Incorporate short bursts of intense exercise followed by brief recovery periods.

  • Example: 15 seconds 85-95% max sprints, 15 seconds of rest. Start with 10 sets, then add 2-3 sets per week.

• Aerobic Exercises: Engage in activities like running, swimming, or cycling regularly for minimum 30 minutes @ > 85% of your max HR.

  • Example: spin class or workout studio classes are perfect!

• Strength Training: Stronger muscles require less oxygen during exercise, allowing your cardiovascular system to work more efficiently.

  • Example: see this guide here for a sample strength program

We built FitReview to bring specialized and fun VO₂max coaching plans & insights to help you focus on the most important part of your training: getting it done. Learn more & sign up to get early-access here.

Today’s “Just the Tip”

Your VO₂max is actually a pretty incredible measurement, and can be impacted by a number of factors. Things like altitude, temperature, training intensity, and underlying health conditions can impact your score.

Be sure to take this into account, and avoid associating every VO₂max measurement to your fitness level. Training to maximize your oxygen capacity every day can lead to overtraining.

click the link here to learn more & sign up for The Sky:30 Fitness Challenge + FitReview.

- JT & Phil

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