Estimate your VO₂ Max with WHOOP: The ultimate metric for long-term health and performance

VO₂  Max is the maximum amount of oxygen your body can use during physical activity. It's a measure of the maximum amount of oxygen your body can take in and move through your bloodstream, and use during exercise. It’s an important metric for understanding your cardiovascular fitness, and an excellent predictor of your long-term health and performance. The higher your VO₂ Max, the more oxygen your body can utilize, and the better your cardiovascular fitness. Now WHOOP can estimate your VO₂ Max, and provides monthly and six-month trends.

What is an average VO₂ Max?

VO₂ Max can vary greatly based on age, sex, and fitness level. In general, a VO₂ Max of 35-40 ml/kg/min is considered average for most people. A value over 50 ml/kg/min is often considered an indicator of excellent fitness. Keep in mind that these numbers can vary based on individual factors.

Age and sex are important factors in determining what's considered average. Younger people tend to have higher VO₂ Max values than older people because cardiovascular function naturally declines with age. Men typically have higher VO₂ Max values than women because of differences in body composition and muscle mass. Knowing these differences can help you understand your own VO₂ Max and set goals for improving it.

Why VO₂ Max matters

The importance of VO₂ Max is applicable to everyone- from those prioritizing health and longevity to performance-focused athletes.Understanding your VO₂ Max is essential for anyone who is interested in understanding and improving their health. As we age, our VO₂ Max naturally decreases, which can lead to a decrease in endurance and overall fitness. Investing in your VO₂ Max today helps preserve your ability to stay active and enjoy the activities you love as you age, making daily life easier and more fulfilling in the future. By monitoring your trends, you can take steps to improve it over time.

How WHOOP estimates your VO₂ Max

WHOOP estimates VO₂ Max through a proprietary algorithm that incorporates a wide range of data points. These include physiological metrics, activity data, and demographic information. The result is a highly personalized estimate that is tailored to your unique physiology and lifestyle. WHOOP estimates  your VO2 Max by combining thousands of data points when you’re active, and while you’re at rest. Every week, you get an updated VO2 Max estimate with trend views to see how you’re progressing and where you stand relative to other people like you. 

WHOOP has developed this algorithm through extensive data collection at WHOOP Labs. By using a using a metabolic cart device that measures the rate of gas exchange in your breathing during maximal exercise testing, WHOOP has been able to collect a large amount of data to train and validate the algorithm alongside WHOOP recovery metrics, HR training zone time, and GPS-enabled running data collected via WHOOP. WHOOP VO₂ Max meets stringent accuracy requirements, with a mean absolute percent error of less than 8% vs. gold standard testing.

Where can I access my VO₂ Max?

Your VO2 Max estimate can be added to your home screen by tapping "Customize" within "My Dashboard". VO₂ Max is a slow moving metric that reflects changes in your fitness level and overall health, therefore, it updates weekly. Members with a lab-tested VO₂ Max score can also manually enter their scores from the Trends screen by tapping “Add manual measurement”. Be sure to use the date that you completed the assessment to ensure the WHOOP VO₂ Max algorithm properly incorporates your lab measurement into its future calculations.

To be eligible for a VO₂ Max estimate, you must have at least 14 recoveries within the last 21 days. For members with fewer than 14 recoveries within the last 21 days, the VO₂ Max Trend view will show how many recoveries are left until it's available. 

Go deeper into your VO₂ Max Trends by tapping the data description to discuss with WHOOP Coach. Plus, see where your score ranks against people like you based on your age and sex. Go into advanced mode: make your VO₂ Max estimate more precise by logging a short run or updating your weight. Log a 15+ min GPS-tracked run by ensuring “track route” is toggled on after you tap “Start Activity” and follow the prompts. Log your weight by tapping “+ Update Weight” in the  VO₂ Max Trend view or following the directions here based on manual or automated entry. 

How to increase VO₂ Max

Elevating your VO₂ Max is a key strategy for improving your long-term cardiovascular health and overall fitness. One of the most effective ways to increase your VO₂ Max is to engage in regular cardiovascular exercise, such as running, cycling, and swimming. These activities help your body become more efficient at taking in and using oxygen.

Weight management is also key to optimizing your VO₂ Max. Carrying excess weight can make it harder for your body to use oxygen efficiently, as it puts added stress on your heart and lungs. By maintaining your weight through a balanced diet and regular exercise, you can help reduce the load on your cardiovascular system, which can help improve your VO₂ Max and overall heart health. The WHOOP VO₂ Max estimate will also be more precise when a member keeps their weight up to date for this reason. 

Adequate sleep and stress management are often overlooked but are crucial components in maximizing your VO₂ Max. Sleep deprivation and chronic stress can negatively impact your body's ability to recover and perform optimally. Ensuring that you get enough restful sleep allows your body to repair and rejuvenate, which is essential for maintaining high levels of VO₂ Max. 

Regularly monitoring your VO₂ Max can help you make informed decisions about your training and lifestyle. Whether you are looking to improve your long-term cardiovascular health or are an athlete aiming for peak performance, understanding your VO₂ Max can provide valuable insights and motivation for continuous improvement.