Learn about your VO2 max
Track your endurance and cardio fitness with your device or Pixel Watch.
VO2 max estimates the maximum amount of oxygen your body can use during exercise. It’s a strong predictor of your endurance, overall cardio health, and longevity.
VO2 max is traditionally measured in a lab. It’s where you run on a treadmill or ride a stationary bike until exhaustion with a mask strapped to your nose and mouth. This gauges the amount of air you inhale and exhale.
While this method provides the most accurate measure of VO2 max, your device can estimate this value for you with less effort and discomfort.
Google Health only measures VO2 max during outdoor runs with GPS enabled and doesn’t currently measure VO2 max while you’re walking, biking, or on the treadmill. To get your first VO2 max, track a 10-minute outdoor run. If VO2 max doesn’t appear after one run, you may need to track up to three runs in 30 days.
How VO2 max is calculated
- Running Efficiency: Google Health tracks the ratio between your running pace and your heart rate to see how hard your heart is working during a run.
- VO2 Max Estimation: By comparing your running efficiency against your resting heart rate, the app calculates your VO2 max (the maximum amount of oxygen your body uses during exercise).
- Fitness Level: Finally, Google Health compares your VO2 max to standard benchmarks for your age, sex, and weight to determine your final fitness rating.
- In the Google Health app, tap the Fitness tab 👁 Image
. - Scroll to the "Key metrics" section. If VO2 max isn’t immediately visible, tap See all to see all of your available metrics
- To check your current cardio fitness level, tap VO2 max (formerly known as cardio fitness score).
- For your fitness trend, review your data over longer periods. You’ll land on a graph showing your data for the past 3 months.
- Tap the arrows above the graph to cycle between quarters. You may also tap your preferred tracking period at the top to check your monthly, quarterly, or annual average.
- Tap Learn more below the graph for more information. If you're a Premium subscriber, tap the chat icon in the bottom right corner of the screen to get personalized information and tips.
Google Health compares your running efficiency to your resting heart rate to calculate your VO2 max. Running efficiency is the ratio between your pace and heart rate, which signals how hard your heart works during runs.
Google Health looks at your VO2 max and compares it to age, sex, and weight to determine your cardio fitness level from low to excellent.
Your VO2 max will fall into 1 of 6 cardio fitness levels that range from poor to excellent. These levels are based on published data that show how your VO2 max compares to others in your age range and sex (source).
VO2 max ranges for men
| Age range | Poor | Fair | Average | Good | Very good | Excellent |
|---|---|---|---|---|---|---|
| 13-20 | 0.0-39.6 | 39.6-45.8 | 45.8-52.4 | 52.4-58.9 | 58.9-65.1 | 65.1-100.0 |
| 20-30 | 0.0-36.8 | 36.8-42.7 | 42.7-48.6 | 48.6-54.6 | 54.6-60.4 | 60.4-100.0 |
| 30-40 | 0.0-33.5 | 33.5-38.9 | 38.9-44.2 | 44.2-49.6 | 49.6-55.0 | 55.0-100.0 |
| 40-50 | 0.0-30.2 | 30.2-35.0 | 35.0-39.8 | 39.8-44.6 | 44.6-49.4 | 49.4-100.0 |
| 50-60 | 0.0-26.7 | 26.7-31.1 | 31.1-35.4 | 35.4-39.6 | 39.6-44.0 | 44.0-100.0 |
| 60-120 | 0.0-23.4 | 23.4-27.2 | 27.2-31.0 | 31.0-34.7 | 34.7-38.7 | 38.7-100.0 |
VO2 max ranges for women
| Age range | Poor | Fair | Average | Good | Very good | Excellent |
|---|---|---|---|---|---|---|
| 13-20 | 0.0-33.5 | 33.5-38.7 | 38.7-43.9 | 43.9-49.0 | 49.0-54.2 | 54.2-100.0 |
| 20-30 | 0.0-31.2 | 31.2-35.9 | 35.9-40.8 | 40.8-45.6 | 45.6-50.2 | 50.2-100.0 |
| 30-40 | 0.0-27.9 | 27.9-32.1 | 32.1-36.5 | 36.5-40.7 | 40.7-44.9 | 44.9-100.0 |
| 40-50 | 0.0-24.6 | 24.6-28.2 | 28.2-32.0 | 32.0-35.8 | 35.8-39.5 | 39.5-100.0 |
| 50-60 | 0.0-21.0 | 21.0-24.2 | 24.2-27.4 | 27.4-30.7 | 30.7-33.9 | 33.9-100.0 |
| 60-120 | 0.0-17.6 | 17.6-20.3 | 20.3-23.0 | 23.0-25.7 | 25.7-28. |
28.4-100.0 |
Increasing the frequency and intensity of your exercise is the best way to improve VO2 max and slow its natural decline as you age.
High-Intensity Interval Training (HIIT) is especially effective at increasing VO2 max.
Google Health can help by creating or adjusting your weekly fitness plan to meet your goals and reflect your fitness level. You can also try switching up your routine by incorporating different activities, higher intensities, and longer durations. These changes push your body to work harder and adapt better, which help to improve VO2 max.
Tip: While performing a variety of activities can improve your VO2 max, Google Health currently only measures it during runs.
How long it takes to improve your VO2 max
Meaningful changes can take time. Beginners may notice improvements within weeks of starting a consistent training program. It may take longer for experienced athletes to notice increases.
Decreases can happen within a few weeks of lower activity, so consistency is critical to maintain VO2 max.
To understand how your fitness is trending, it’s best to review VO2 max over 3 months or more.
If you're running with GPS, try these tips for the best estimate:
- Go for long runs (at least 10 minutes long) on flat terrain.
- Complete multiple runs to help improve accuracy.
- Run at a faster pace if you’re able to do so. You don’t have to run at maximum speed but higher-intensity runs provide a more accurate estimate.
If your VO2 max doesn't appear, try these tips:
- Google Health only measures VO2 max during outdoor runs with GPS enabled. It doesn’t currently measure VO2 max while you’re walking, biking, or on the treadmill. To get your first VO2 max, track a 10-minute outdoor run. If VO2 max doesn’t appear after one run, you may need to track up to three runs in 30 days.
- Wear your device correctly while on a GPS run. Check the troubleshooting tips in What factors can affect my heart-rate reading on my Fitbit device?