17d • General discussion
How to Find Your VO₂ Max
Not sure how to find your VO₂ Max? #Zone
I’ve got you. There are a few different ways to measure or estimate it — from very precise… to very practical.
Let’s keep this simple
- Lab Testing (Gold Standard)This is the most accurate way to measure VO₂ max.It’s done in a lab on a treadmill or bike while wearing a mask that measures your oxygen use. Most of us won’t do this — and that’s okay!
- Fitness Trackers (Easy + Ongoing)Devices like:• Apple Watch• Fitbit• Garmin Connect• Oura Ring• Android-based watches Estimate your VO₂ max over time by analyzing your heart rate, pace, and activity patterns. Not perfect But very useful for tracking progress
- 1-Mile Walk Test (Use Your Phone) Your phone can track everything you need. What to do:
Use your phone (iPhone or Android) to track your walk
Walk 1 mile as briskly as you can
Check your heart rate right when you finish
How to track your mile: iPhone: use Apple Health or Apple Fitness
Android: use Google Fit
Start a walking workout
Carry your phone with you
It will track your distance and time
How to check your heart rate
Place 2 fingers on your wrist or neck
Count beats for 15 seconds
Multiply by 4 That’s your heart rate
Calculate your VO₂ Max
Instead of doing the math yourself, just plug your numbers into the calculator you'll find in link below.
The goal right now
This isn’t about being exact. It’s about getting a starting point.
Because VO₂ max improves over time, with consistent effort. Let’s make this interactive.
Do you already have a VO₂ max number? Drop it in the comments
OR message me if you want help figuring it out — I’m happy to help Your reminder
You’re not behind.
You’re just getting started.
And that’s exactly where you need to be.
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How to Find Your VO₂ Max
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