So, with many different options for tracking V02max we take a closer look at how you can track it effectively for Health and Fitness.
What Is V02max?
VO2max (or maximal oxygen uptake) is a measure of an individual’s aerobic fitness. In other words, the maximum amount of oxygen your body can use during intense physical activity. It’s expressed in millilitres per kilogram of body weight per minute (ml/kg/min). The higher someone’s VO2max number, the better their aerobic capacity.
Here’s a summary of VO2max in 60 seconds by Firstbeat. Firstbeat is behind many of the VO2max algorithms used by Smart Devices.
Why Is VO2Max Important To Know For Health?
Your VO2max can help determine your ability to cope with everyday physical activities. Also, a low level of aerobic fitness provides an indication of physical inactivity. As the research suggests, a combination of poor physical fitness and low levels of activity increases the risk of being overweight, obesity and having diabetes. Furthermore, a low VO2max score could indicate cardiovascular issues or poor lung function. Whereas a high score could suggest that you’re in good aerobic condition with a strong cardiorespiratory system. So, tracking your VO2max can also help you set realistic health goals and interventions based on your current level of fitness.
Why Is VO2Max Important To Know For Sports Performance?
Knowing your VO2max helps to gauge your body’s ability to effectively deliver oxygen to your muscles during high-intensity and prolonged exercise. So, it can provide valuable insight into an athlete’s aerobic fitness level. Also, it’s a useful tool to determine the intensity of specific sessions in your training programme to reach peak performance levels. Knowing your maximum oxygen uptake helps ensure that you’re training at the appropriate intensity for optimal results without risking injury from overexerting yourself. It also makes it easier to compare progress over time since any changes in your ability to consume oxygen will be reflected in changes to your score.
What Is A High and Low V02Max?
A “high” V02Max will vary depending on age group and gender. Although, generally speaking, scores above 60 ml/kg/min are considered excellent while those between 40-60 ml/kg/min are considered above average. Anything below 35 ml/kg/min may indicate poor aerobic capacity and may warrant further investigation by a medical professional to rule out any potential underlying medical issues.
To see VO2max classification by age and gender check this article here.
How is V02max Measured in A Lab?
VO2max is most often measured in a physiological laboratory for elite and professional athletes. This is because VO2max lab tests have proven to be the gold standard for accuracy. In addition, the test is controlled and is either performed on a stationary exercise bike or a treadmill. Also, the athlete is required to wear an oxygen mask that is connected to a gas exchange and respiratory monitor.
The protocol of the test involves increasing the intensity every five minutes until the athlete cannot sustain running or cycling any further. In other words, they have exercised to their absolute maximum. For the cycle test, the intensity is increased by loading more power resistance every five minutes. In comparison, the running test requires increasing the running speed every five minutes.
VO2max is determined by a combination of assessing heart rate, exercise intensity and the ratio of expiration between Oxygen and Carbon Dioxide. It is measured against the athletes personal credentials such as age and gender.
Why Testing in A Lab Isn’t Accessible to Everyone
The problem with relying on laboratory tests for VO2max data is that it requires specialist knowledge and equipment. Both of which can be expensive and not easily accessible for your average person.
Particularly, if you require to monitor and track your VO2max progress over time. So, most of us are becoming reliant on VO2max data that we get from smart wearable devices.
How Do Smart Wearable Devices Track V02Max?
Many popular smartwatches and fitness trackers have built-in sensors that measure heart rate variability (HRV). So, HRV can then be used to calculate the wearer’s approximate VO2max score with fairly good accuracy.
How Accurate Is V02Max Tracking On Wearable Devices?
There isn’t data to highlight accuracy across all VO2max devices. However, Firstbeat carried out an evaluation on the accuracy of their VO2max tracking. They found that their data was 95% accurate when compared with lab tests using gas analysis equipment (which is considered quite accurate). If anything, they concluded that their analysis slightly underestimated VO2max.
Which Smart Wearable Devices Track V02Max?
Popular devices that offer this feature include Apple Watch Series 4 & 5 as well as Garmin Forerunner 945 & Fenix 6 series watches. Additionally, there are several 3rd party apps available for Android & iOS phones that allow users to track their HRV data and calculate their approximate V02 Max scores.
| Product | Description | Link |
Apple Watch Series 3 or later | Apple smart watches series 3 or later are equipped with advanced sensors and trackers that make it possible to measure VO2max. Ideal for those who want a sleek looking watch as well as a health tracking device. | Amazon Apple Store |
Garmin Forerunner 245 | Entry level Garmin Forerunner that provides VO2max tracking. Ideal for runners, cyclists, swimmers and triathletes. | Amazon Garmin |
Garmin Forerunner 945 | The Forerunner 945 is for the more serious athlete, particularly those who like to train in remote or high altitude areas. It has built-in GPS/GLONASS support for accuracy when navigating trails or running remote courses. | Amazon Garmin |
Garmin Fenix 7 | One of Garmin’s top of the line multi-sport watch which has in-built VO2max tracking. It’s particularly for the adventure types who could benefit from preloaded ski maps from over 2,000 resorts worldwide and storage space for up to 500 songs. | Amazon Garmin |
Fitbit Charge 5 | One of Fitbit’s top line trackers that allow users to continuously monitor their VO2max and heart rate via PurePulse technology. A good option for price-conscious shoppers as it’s considerably cheaper than the alternatives but still offers a good range of additional health and fitness tracking features. | Amazon Fitbit |
Samsung Galaxy Watch 4 | It comes equipped with detailed insights about your body’s performance such as VO2 max estimates alongside comprehensive sleep tracking capabilities thanks to its S Health platform integration. Beyond these two features this watch comes with plenty of additional features such as built-in GPS/GLONASS/BeiDou satellite positioning systems | Amazon Samsung |
Polar Vantage V2 | Equipped with Polar’s very own Precision Prime sensor technology allows this watch provides oxygen consumption readings during workout. This data helps estimate respective VO2max levels alongside other key insights like lactate threshold (LT). Furthermore, this versatile device has built in GPS/GLONASS navigation systems and access to around 200 different sports profiles whenever they choose. For those wanting a bit more sports science to add to their training performance. | Amazon Polar |
Final Verdict on Tracking VO2max
All things considered, VO2max is a worthwhile marker to know as a measure of your cardiorespiratory health or fitness. So, whether you are using it as a day-to-day tool or as an athlete to take your training regimens up a notch it’s worth considering VO2max when investing in a smart watch.
