How Accurate Is VO2 Max On Smartwatches?

How accurate is the V02 function on your smartwatch? Well, TRC has travelled to Roehampton University Lab to find out!
Watch Sarah and Andy as they push themselves through to exhaustion, as the speed gets ramped up high and higher.
↓↓ Do you use VO2 Max on your smartwatch? Are you going to use VO2 max in training more after watching this video? Let us know in the comments!! ↓↓
WHAT'S IN THIS VIDEO?
00:00 What is VO2 Max?
00:48 VO2 Max Test!
08:14 The Results!
MUSIC licensed by Artlist and Epidemic Sound
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[@runningchannel]

Do you use VO2 Max on your smartwatch? Are you going to use VO2 max in training more after watching this video? Let us know in the comments!!

[@ThatRunningGuy]

Interesting, My garmin watch says I’m 62 and I’m 48

[@Stevenc1984]

@@ThatRunningGuy Race Andy 😉

[@ThatRunningGuy]

@@Stevenc1984😂 he’d leave me in his dust

[@Stevenc1984]

Do a handicapped race based on your relative Parkrun PBs 👍

[@ThatRunningGuy]

@@Stevenc1984 🤔

[@marcusgrainger3329]

My watch's VO2 max estimate helped me to diagnose anemia - the VO2 max was steadily dropping month after month whilst I was training and not ill. Now it wasn't the only indicator that I was anemic, but it definitely helped assess the situation. Once on iron supplements the VO2 max came up by 6 points in 10 weeks. Watch 1, anemia 0.

[@runningchannel]

Thats really interesting Marcus! 😃 Hope your feeling better and glad you enjoyed the video

[@jasonlarkin8807]

Wow!

[@ross-morozov]

Isn’t that easy to see that you can’t run as effective as you were able some time ago? That should be pretty obvious to me. Relation of speed to heart rate is what vo2max on your watch all about.

[@keithhobbs4176]

Same, my baseline V02 max dropped 10 points in under 6 months, following a batch of tests I also found I was anemic. Couple of transfusions and iron sups, my V02 max bounced right back. Great vid guys. Loving the chanel👍👍👍

[@marcusgrainger3329]

@@ross-morozov In hindsight yes. I struggled to get close to times I was previously running. I guess I didn't put two and two together and needed the extra info from the VO2 max estimate. In my defense - I had only been a runner for about 13 months at the time.

[@ringolong122]

Nice video! - Garmin shows 52 and the lab result shows 49 for her (5.8% difference) and for him Garmin shows 62 and the lab result shows 60 (3.2% difference).

[@needscel21]

thanks a lot for this, I didn't need a 13min video, just this comment

[@kunv07]

Does anyone know which Garmin watch they used for the video

[@TheGaboMosh]

​@@kunv07forerunner 55 or 45 i think

[@TheAndrewhoskins]

Sorry that’s kinda dumb. While the error is only 5% or so, the significance is huge. Given the difference between 49 and 52 means months of training or potentially just a watch error. VO2 discussion is fun from the Garmin but not a good indicator to accurately predict a red line.

[@MrSupernova111]

I think they said the woman was sick not long before the test and it might have affected her score. I'm new to all this but my guess is that consistently in the way Garmin calculates the score is what matters to see a trend. Ultimately, I don't let my watch tell me what I can and can't do. I listen to my body first and foremost so there is that.

[@conradburdekin722]

I hope this comment reaches you guys. Having started running in March, and never having run more than 14k in one go, I have just completed my first ever half marathon. Around the 14k mark I really began to struggle. Then I imagined Anna, Rick and Sarah cheering me on. I could hear your voices in my head (I’ve watched a LOT of your videos in the last few months) encouraging me, and I can’t tell you how much it helped. So thank you - for being brilliant and unknowingly offering support to this 46 year old husband and dad 😊😊😊

[@conradburdekin722]

And Kate and Andy 😊

[@phil.1]

Apple VO2 started at 26 mL/kg/min. After 4 months of lifting, fasting, light treadmill jogs and lots of outdoor walks, the VO2 improved to 29 ! My results are lower due to permanently small and anemic red blood cells caused by thalassemia and my weight. But the trend is positive (especially as I lose more weight)! :)

[@toon8945]

keep up the good work!

[@elephant_888]

Freaking awesome!! Keep it going!! 👍🏾🙌🏽🔥

[@GobbiLuiz]

Are you able to do runs and long exercises? I wonder how thalassemia affects breathing capabilities

[@phil.1]

@@GobbiLuiz yea since my comment months ago, my VO2 is sitting comfy at 33. I can sprint hard no problem but I still gas out past 200m. My 1 mile time improved from 15 mins to ~11 mins. My steady state low intensity walk pace is around 3.7-4 mph nonstop for hours, any higher and I feel the burn haha. Usually anemia results in 25% less aerobic capabilities. My lactic threshold definitely improved since I first started out and I don’t gas out as much as I used to.

[@LDacic]

Way to go!!

[@jtggardner]

It's so cool seeing Sarah's slow transformation over the course of these videos! I only discovered the channel a couple of years ago (during lockdown 🤣), but have watched quite a bit of the backlog. She looks so different compared to before! And her running is inspirational. Such a great presenter \0/

[@truth-Hurts375]

Whats your point???? Do you understand the question asked

[@quillo2747]

@@truth-Hurts375 Turns out people lose weight and get fitter when they run more. Whodovthunkit

[@karlbolderson4422]

Had my test run today at Loughborough. Good fun and great guys working there. Looking forward to their report in a couple of days, for me I think lactate threshold is probably the more useful metric

[@pippawilliams3139]

I'd love to see heart rate accuracy comparisons across a lot of different watches vs something more accurate, plus some tips on how tight you need your watch to be, to get an accurate reading. It would also be interesting to see how far out it can be if it's not fitted correctly, and in which direction!

[@runningchannel]

Great suggestion, thanks Pippa! We'll have to see what we can do 😊

[@jadenwilliams8424]

The Quantified Scientist channel should have exactly what you're looking for and more

[@akinoshoko4258]

@ Once you see the difference between a strap and wrist based you will never go back. I hate it if I cycle, gym, or run having forgotten my chest strap...!!!

[@TheNisms]

Notoriously wrist based HR is extremely accurate during rest, sitting and sleep. And extremely inaccurate during exercise

[@suryanarayans2882]

@@TheNisms what you said is accurate for my Fitbit charge 2

[@jimcrants7517]

They talked about trying to improve your personal VO2 Max or keep it steady. It got me thinking: what goals do you set when your best numbers are behind you? Not just VO2 Max, but PBs, maximum distances, etc.

[@silviui.]

Thank you for testing the accuracy of VO2 Max on Garmin! Any chance to repeat this for other brands also (Apple Watch, Fitbit, Polar, Whoop)?

[@NONO-hz4vo]

Indeed, just need to wait till they sponsor a video and you can be sure the results will be super close!

[@jasonree]

That was awesome. I am interested in doing one of those tests. Sarah will have to give an update through your marathon training on whether your VO2Max changes through the various trading blocks. Great job and fantastic expressions when you reach your limits!!

[@runningchannel]

Glad you enjoyed our latest video Jason. Thats a great suggestion, about seeing how training affects Sarah's V02 Max! We'll have to see what we can do 😊

[@-JonathanDeBruyne-]

About a month ago I started weight training again after almost a full year of not working out at all. I've done a few runs here and there as warm ups for my weight training and based on those my garmin fenix 6 reports a VO2Max of 52. Knowing this number is probably fairly accurate is highly motivating to keep integrating a run every now and then.

[@BlazingFaith1945]

There is a challenging uphill hike in the mountain forest that is about 30 miles round trip and many say can take 8-9 hours. I would like to do it one day, and it's one of the reasons why I want to increase my VO2 max; however, I just started getting into weightlifting again and I am going for full on muscle MASS. Is it possible to increase my VO2 max, without affecting muscle gain?

[@NeoAmonRa]

Fun to find this channel. I am training for my first marathon and in the run up I had a lab test done last Friday. It’s harder then it looks and the mask is really uncomfortable, air gets dry. But the results for my age were actually really good. Also had a slight difference in VO2 max score. My Garmin instinct 2 solar says 49 but the lab-test came back at 51,5.

[@jasonbarry3737]

Really interesting comparison test guys. I found my VO2 Max score on Garmin got skewed for a while because I had the auto update for heart rate zones on. I had then done a couple of runs using the wrist based HRM which incorrectly ecorded in the 180/90s (I was 49 and these were steady runs). That meant when I raced Garmin was putting me in 59% zone 3 aerobic and 37% zone 4 and thought I was capable of going 3 or 4 mins quicker as I hadn't maxed out as per a false max HR. I manually reset the zones earlier this year and the same race was 87% zone 4 and my predicted race times in line with what I've done this year. The V02 Max score does move around a bit with different types of runs and some interval sessions seem to have a negative impact but using manual HR zones it's a much narrower range.

[@themanabroad7800]

That was really interesting. I have taken my vo2 max on my garmin from the low 40’s up to 48 as of today. I am aiming to get into the 50’s. This was really interesting!

[@JRC_86]

Thank you for going into detail about this topic. My Garmin Connect app has calculated that my VO2 max is 56, which it says is in the top 5% of all males in my age group. I'm a 36 year old endurance cyclist that has been riding a little less than three years. I hadn't paid much attention to this metric until recently - Pretty exciting stuff!

[@roberthubbard3931]

Always enjoy the videos you do like this, thanks for getting in the lab 😊! I would be super interested to know how accurate the watches Lactic Threshold is as well. And another great video would be to do a training block after the lab test to see if you can raise your lactate threshold. Then go back and have it measured again.

[@learzetur6]

These watches now days are incredible. My Fenix 6 helped identify a panic attack by sending me HR alerts and monitoring my stress levels in that moment. I was in Ecuador as well about 9,000 ft and it helped me take it easy with altitude acclimatization and Spo2 readings

[@txnerd940]

Excellent video! I have wondered about how accurate my VO2 Max was on my Garmin. Good to know that it is reasonably accurate. Thanks for doing this test and video.

[@BatteryTestChannel]

Thank you for taking the time to do this test!

[@Callieskanaal]

That was fun to watch, I was really hoping to find this comparison so many thanks!

[@sigfreed11]

Peter Attia defines VO2Max as one of THE most defining features for longevity and “healthspan.” There is a direct correlation with higher VO2Max equals longer lifespan & healthspan! Including significantly reduced risk for heart disease, type 2 diabetes, Alzheimer’s disease, and cancer! Love the video, I love that these watches help encourage us all to increase our relative VO2Max values 💪🏻

[@stricklyoutdoors5677]

Probably the most helpful, insightful, video I have seen in a while. Thank you to TRC

[@runningchannel]

Glad you enjoyed it! Would you like to see more videos like this? 😃

[@stricklyoutdoors5677]

@@runningchannel yes. All these smart features and no idea how to use them or if they are truly accurate..

[@saradevos83]

@@runningchannel could you do a video with a runner that is overweight and how running is different than for fit runners? I lost 20kg in 2 years, started running, 2 years later I am training for a semi-marathon but I can't find overweight runners video. And I noticed that I had to adapt the training plan a lot, so I don't really have enough info. I now run by hear rate and I check V02 max.

[@Kofedajes]

Great video as always! I already use vo2max for my training. But since I got my Fenix 7 there's also the HRV prediction. Would be great if you could make a video about that! Cheers

[@rebecca4508]

What a fantastic and informative video! I've often pondered doing a lab test, not because I'm in any way an athlete, but more for geeky curiosity. So interesting to see just how close the lab scores are to the watch, might just upgrade my watch and leave the lab for the proper runners!

[@runningchannel]

Glad you enjoyed our latest video Rebecca! What watch were you thinking of upgrading too? 😊

[@rebecca4508]

@@runningchannel Not sure! I've got a 245 which I like, but I haven't been very impressed with the training suggestions, and now would like something with more tech and music options. Loved Andy's recent video looks at the new options, so might ponder it. Wish there was a way to pass my old one on to someone though, feels like a waste to have it sitting in a draw!

[@lizzierunliftbreathe]

Great video guys thank you so much for explaining this!

[@newperspective5918]

Oh I look forward to seeing if my VO2 max increases once I try running on roads. I have almost only been using my watch while running on trails and even orientering through really though terrain. Thanks for the explanation!

[@runningchannel]

Glad you enjoyed the video and good luck with your road running! 😃 How much would you like you VO2 max to increase by?

[@NithinJawali]

By far the best video about VO2 max I’ve watched till date. Thank you!

[@timeonfeet]

Great insights on vo2 max, thanks for sharing this. Always wondered about that number on my watch that seems to go up and down randomly!

[@runningchannel]

Glad it was helpful! Do you think you'll use the V02 max on your smartwatch more after watching our video? 😃

[@timeonfeet]

@@runningchannelwill definitely keep an eye on it more and think about what it actually means! I'd be interested to get the lab test done to see if that's similar to the watch reading.

[@adamrobinson3929]

Great video! Thanks! Could you do a video on the Garmin stress score and how athletes can use this to understand more about their training/recovery/day-to-day life?

[@Growlizing]

If I remember correctly, most watches that estimate VO2 max are based on compiled tables of data recorded by others, attempting to take into account age, weight, heart rate, speed and distance.

[@brandonsnyder8436]

Yes, they use estimates. However, their validity has improved over the years, so the newer ones are far better than older models

[@Growlizing]

The tables and regressions to fit the curves are largely the same, but I think the measurements that the watches can gather has gotten way more precise over the recent years. Plus I think the age adjustments are kept as IP secrets by Garmin and Polar.

[@brandonsnyder8436]

@@Growlizing thats what i meant by "models" for the watches, not for statistics. And they definitely keep some things in house otherwise the market would be even more saturated with things that make a small impact on health parameters

[@AndrewTSq]

Its about the same way an AI predict things so, it is probably quite accurate if you have a large dataset

[@patrick7228]

Been wanting a video for a while on this. Good to know!

[@SnakeAndTurtleQigong]

Thanks so much! I have hope for this tech to improve our training more and more.

[@RXP91]

I didn't know the garmin had a trail run option! I've been neutering my scores by recording them as runs! I also think there's a big difference for me on the cross trainer vs running. I'm way fitter on the cross trainer as I can train daily on it

[@CRneu]

Trail Run on garmin has some limitations. It won't calculate some metrics that you get with the "run" mode. If you rarely run trails then it will be statistically outside the scope, which throws off averages. If you primarily run trails then your baseline data will be trail based, so you should use "run" even if you mostly run trails. I'm mostly a mountain/trail runner and i only use "run" mode on my fenix because all my stats are based off trail running. If you primarily run on road then you should use "trail run" when you do trails so it doesn't tank your stats. I want my vo2 based off trails so i use the "run" mode for all my runs.

[@hellomark1]

My wife works at a university where they occasionally test professional hockey players' VO2 Max. Those guys will literally push themselves until they puke, partially as a competition with each other, but also to show how capable they still are professionally

[@0tispunkm3y3r]

Pros are just unhinged. Olympic level rowing are the same, pushing so hard they pass out on the ergo. They're not normal.

[@michaelmorley7145]

Love this channel and the video content you have put out. It’s helped me massively since I started running in Feb this year. Question: I use my iPhone to estimate my V02 max. Before I started running it used to predict my V02 max based just on my long walks…and I would get an estimate of like 46. Then I started doing slow runs (like 7min/km which is my zone 1/2) and my estimate dropped down quickly to like 43 after a few weeks of those types of runs. Then I started doing intense exercises like interval and HIIT…and it’s shot back up…at my lowest estimate my watch gave me 37 and 47 at highest…and it changed its estimate each time: Good estimate when I walk Bad estimate when I do a slow run Good estimate when I do intense exercise lol Should I be looking at my latest prediction…or average prediction?

[@ianaugustus5648]

Yet another great video. I'm sure I'm not the only one who has learnt a lot from this and indeed all of your videos. My VO2 max has gone up from 30 to 37 and I'm hoping it will continue to climb as my journey continues. Thanks again for your continued inspiration 😃 🏃‍♂️

[@cwr8618]

hey just curious on your overall health/fitness. Is your VO2 max from your smartwatch? Are you overweight/unhealthy? I've only recorded mine from my apple watch but want to get a real test. I'm 41 and it's low to mid 50s. But it seems like that's not trusted.

[@ianaugustus5648]

@@cwr8618 hi there. I'm 53 non smoker. 56lbs over weight. Not exercised since 1997 until last June then also nothing from November until May this year. My VO2 max is from my Garmin watch.

[@hypeflexington7081]

@@ianaugustus5648 oh no. Not me at 32, fit-ish, was in the Army for 4 years 5'4 and 160lbs with a VO2 max reading at like 32 or 37 😅

[@cwr8618]

@@hypeflexington7081 how long ago were you in the army and when were those readings taken? what have you been doing fitness wise, since then?

[@hypeflexington7081]

@@cwr8618 out in 2017. I now rock climb and occationally run. But I've been doing social rec league soccer and volley ball for the last like 4 or 5 years. Also I do savage races (2 so far), did a spartan stadium like last year, and the odd 5k here and there. And those readings are evidently current Bc I got a forerunner 235 like 5 years ago too

[@Saxlicker]

Really informative guys..thanks! I'm on 47 according to Garmin which I think even with more margin than yours leaves me in that excellent segment of the Garmin chart 👍 and now I understand why it may drop from different running conditions.

[@livegreatalways]

Fantastic video. Now I know I can trust my Garmin VO2Max numbers and it's not rubbish like some people said. Next up - the lactate threshold test. Tqvm.

[@berliozchick]

Interesting and helpful information, thanks! Last year, I was inspired to train for my first half- marathon; I watched a lot of your channel for pointers, and was particularly interested when Sarah noted that her marathon training had significantly raised her vo2 max. One year later, I have gone from 37 to 49vo2 max( Garmin)! But also, like Sarah, I am now recovering from an injury so will note the 3ffect, as you state. Question: does age affect the vo2 max- Andy hinted at this, and as an older athlete myself I am thrilled with my results but wonder if there is a threshold. Also, keeping an eye on this, and a few other Garmin stats like pulse ox, are great indicators of general health conditions ( noting any significant changes). Keep it up, guys!

[@runningchannel]

Thats an amazing improvement on your V02 Max, Allison! Sorry to hear about your injury and hope you are recovering well 😊 Age can affect V02 Max and tends to decline as we get older

[@username849]

How to do you trained to improve your vo2max so weel?

[@berliozchick]

@@username849 I started running more, training for a half marathon vs previously less and shorter runs; this was over a year during the pandemic when the pools closed, so I focussed a lot on outdoor fitness, also continuing with cycling and tons of walking. My vo2 max jumped in the process. Keep going!

[@ian7180]

Great video and something I often wondered if my Garmin was a good guide. What is the best way to improve it. More interval based, sprints, or slow/steady?

[@suzyaustin6066]

This was really interesting. Thanks for the great video. 😁

[@craigpears5003]

Fantastic insight to Vo2 max, always wondered how accurate my garmin was. Great video as always

[@tonybowen455]

I think we're all surprised how close the garmin was to the lab results. Thanks for the vid!

[@gavinmaiden6509]

I just use mine for improving and a guide, nice to see it get better

[@Phoenix_gfxphx]

brilliant ! thx for the effort fron hong kong!! keep up the good works!!👏👏👏👏👏👏

[@jeffspurlin8544]

great video. thanks for all the good info!

[@ian757]

I agree that whatever the accuracy of the figure on your watch, if it’s moving up then you’re making progress. But you can make it more accurate if you do the actual VO2 test that the watch has built into it. I did that and it’s pretty tough. Have Sarah or Andy done that. I’d like to see a video of that and what the results are.

[@juliejames3120]

Great analysis thanks. We’ve been pondering this for a while, the accuracy of our Garmin’s Vo2 max, (745 and 945). My wife and I are both 60 and have Vo2 max of 36 and 39 respectively (she’s clearly fitter). She is a sculler and I a kayaker and wondered if the watches, as running devices, were capturing it all accurately. I like your comment on relativity. Many thanks.

[@juliejames3120]

Mr Julie

[@yijuntey]

thanks for this video, I never really used my garmin watch's vo2 max in my training eventho its a very handy feature but because I just never really trusted a smartwatch's vo2 data but this video actually changed my mind. It's definitely not 100% accurate or anything like that but for such a straight forward and simple equipment, its really not bad at all and I might just start referring to the data more in the future to track my training

[@SomePeopleSaySomethi]

Really great video on a constant question I always hear. Interesting about being able to set the garmin watch to recognise Road vs trail V02 max calculations. How do you change such a thing. I couldn't find it anywhere in the settings... I have a Fenix 6X for reference...

[@iggalan]

If your VO2 Max seems low compared to others, don’t worry that much, it’s an estimated value based on probably wrong heart rate zones (but not exclusively). Getting the heart rates zones right is hard. Still it’s a useful metric to monitor your progress. Focus on a balanced training, that should slowly increase this number. For comparison my estimated VO2 Max is 51, I can run a 5 K in 21 minutes and a 10 Km in under 45 minutes; based on VO2 Max alone I shouldn’t be able to run this fast. I’m 49 years old. Anyway it’s good to see that lab results do not differ than much from the estimated values your watches are giving you.

[@trinerd]

What do you mean? You only need like 44 to run a 22 min 5 k.

[@Roshan_420]

My apple watch says my vo2 is 38.6 and im very active, 30km hikes, lots of gym, standing all day etc

[@iggalan]

@TJ Thanks for the information. But how does it estimate your lactate threshold with only heart rate? Are you sure your max heart rate is not used at all? I’m not convinced. BTW your VO2 Max number seems mind blowing for me, I’d be very satisfied if I could get to 52 before a race 😀 .

[@Roshan_420]

@ why does it day “below average” tho does that mean everyone is even more active than me 😭

[@ogniolisek]

@@Roshan_420 VO2 Max is a measure of your _endurance_ fitness; it is mostly influenced by and related to 5k/10k run-type activities, so - activities lasting say 45mins at mid-high pace; I'd imagine a "gym" would be much more "spiky" in terms of power, and not necessarily generating the ~80% of your max HR bpm's, although that depends on what you do there. Also -- it is hard to generate sufficient load while "walking" in a flat terrain (10% uphill is a different story). So - sure - you can be a great "sprinter", while having lower endurance then most of runners. Just consider your ~max HR and watch if you get in your activities to generate 80% of it for more than half an hour.

[@capeflattery6179]

A previous video where Sarah did everything her watch told her to do inspired me to upgrade my fitness watch and try the same. Unfortunately, things didn't work out that well--following every workout prescribed led to a 3-point drop of my VO2Max score in just 2 weeks according to the Garmin Epix. I then started following my own sprint-based training program which consisted of 7-10, 5-second sprints with 55-second recoveries on Mondays; 4-6, 20-second sprints with 2:40 recoveries on Wednesdays; and 4, 30-second sprints with 4:30 recoveries on Fridays. On Tuesdays, Thursdays, and Saturdays, I completed 20-minute, Zone 2 workouts with Sunday as a rest day. After just three weeks, I regained fitness and felt better, faster, and fresher. Exeter University in England and McGill University in Canada are two of the institutions that have studied the benefits of sprinting versus steady state cardio. I think a really interesting video would be for you to take two runners of similar capabilities (like Sarah and Alice) and let one follow a sprint program and another a more traditional one that included Base, Threshold, Tempo, and Recovery runs and see who did better.

[@jonasc1771]

dude i can't compare you vo2max on a weekly basis . it al depends where u at in your training block . If u peaking ur watch gonna give a higher number since it based of your latest runs . doing 2 weeks of light running won"t kill ur vo2max but ur watch still gonna tell u it did

[@revan552]

I was pleasantly surprised at the accuracy of the watches! I was expecting a deviation of 15-20%, expecting only a VERY rough idea, and never took my watch VO2 max very seriously. As long as it was going up that's all I really cared about. That's awesome to learn it's generally within about 5% accuracy!

[@MrSupernova111]

My VO2 Max according to Garmin is 39. I'm just starting out and hope to make continuous improvement. I've done a total of less than ten runs and today for the first time I felt somewhat comfortable with my pace. As an amateur all that matters to me is consistency so if Garmin can provide that in their metrics then that's all I need.

[@AX100G]

Great and Interesting video. Though I think it is a shame it was only tested with one make/model of watch. It would have been interested to see how different products compare in the accuracy of their algorithms

[@slworrell1]

This was very informative. Thank you for mentioning that trail running affects your VO2 max differently. I'm curious what Garmin watch allows you to set for V02 Trail (or is it only on Forerunners)? I'm a trail runner training for a 100k and only run road for speed training. It would be nice if my watch took that into account (I have a Fenix 5S). Also, does age affect VO2 max numbers?

[@agingracefully940]

Great video, thanks. Nice to know our watches are "accurate enough". I'm really keen to hear how close your MaxHR zones were after blood tests. I wonder whether one of the areas we fail to reach potential as amateurs, is basing our training on HR zones that may be metabolically incorrect, because we just out our estimated MaxHR in and trust the zones that the watch spits out.

[@nikp.7823]

Awesome video, thank you so much! I am 56y., running 50-80k per week with a Garmin (Epix2) VO2max of 51. always wondered how accurate the reading was but have to say it served me very well as a general indictor over the last 2 years. Did a professional performance diagnosis like you did and came out at 49, so it seems - though we only have 3 samples yet - that Garmin‘s VO2max seems to be 2-3 ml/kg off/above true value in our cases. Typical exaggeration by Garmin as with the Power (Watts) indicator. Fine for general training

[@nikp.7823]

@ How old are you and how heavy? I‘m sure you understand how VO2max changes with these values? As I said, I am 56y. That gets me in the top 5% in my age group, which is okay for me.

[@mpjain]

excellent effort. Thank you guys

[@leonardmilcin7798]

Realistically, non-athletes will never do the test even once, forget about doing it regularly. The value of smartwatch estimates is that you can observe them over time and see how what you are doing affects your estimated performance. This not only helps you learn about what works and what doesn't but also serves as a great motivator.

[@WhiskyMystery]

Enjoyed that. Good to know it is close enough. I do use it for fitness direction.

[@massi888]

thank you for the video. Really useful. i guess many runners questioned the validity of the smartwatch results. On my garmin fenix i can set trail run record vo2max to off if i think it might impact my road running stats.

[@runningchannel]

Glad you enjoyed the video and that we could help Massimo 😊

[@dfgdhvhf]

I've had my own official VO2 measurement done and it showed 42,1. My Garmin claims it to be 45, and I deem that pretty good. I am currently also only using Venu 2. Good job team at Garmin! Looking forward to upgrading my watch to Epix some time soon. :)

[@andylawson]

Great timing with the video popping up as I’d just been starting to pay more attention to the VO2 max number on my Apple Watch and wondering how accurate it may or may not be.

[@jacobrocks7]

Great info. Always wonder about the accuracy of my Garmin VO score ..the key for me is to maintain it and try to improve ..don’t really care if the score is a bit off ...

[@rileyharrington7618]

I’d be curious to know if the cycling vo2 is close as well. My Garmin’s been sitting between 71-74 for a few months now and that’s probably more than a little optimistic

[@mikebonsall2449]

In the lead up to this year's Edinburgh marathon (end of May) my VO2 Max was 56. I caught covid immediately after the race and over the next month my VO2 Max dropped to 53. I was noticeably suffering with excessive fatigue for 6-7 weeks but now I'm back to normal training. I feel like my fitness is improving gradually but my HR is still slightly higher than pre-marathon for comparable efforts and my VO2 Max is stuck on 53. This may be a true reflection of my current fitness level but I do wonder what effect the summer heat is having on my VO2 Max score (excessive heat will effect HR which my Garmin will use, along with pace, to work out the VO2 Max score). When I was training for Edinburgh the temperatures were typically in the low teens, not the low 20s!

[@taylorlayton4508]

in addition to trails and hills, which they mention, mine can change a few points based on temperatures or if I go to sea level (normally train at 1300m+). It also seems like hard and short efforts increases my watch estimate. After a 100k my watch thought I was in bad shape because the last 20k was at a slow pace but my HR was way high. Oh yeah, it changes a lot if I run hungover or sick.

[@movdqa]

I've used it for a while but it's nice to know that it is pretty accurate. I love my Garmin Fenix!

[@eleftheriazigiri8403]

thanks for doing this guys! I have always been so confused with the garmin data... have been training quite intensively for the past years and seeing my VO2 max dropping constantly from 54 that have been stuck for quite sometime to 52 led me to a lab test! to my surprise I ended up with a 66 value instead! not to mention apple ultra has never been over 47...I had a good lesson learned there😅

[@runningchannel]

Really glad we could help!!

[@RW-ql2wy]

In 2022 I was diagnosed with myocarditis. You can see a clear dip in my VO2 max on my Apple Watch during this time and then an increase as I got better. It is definitely a strong indicator as to your current health. VO2 max, heart rate recovery, resting heart rate, sleeping bpm, etc. I had years of cardiovascular data when I saw the heart specialist. Love my watch.

[@Birdland0]

Great video! Back to TRC for more of these.... could you make one on junk miles? And cadence? 😍

[@wardm4]

It's definitely true that if she was still a little bit in recovery from being sick that she could have a higher VO2 Max than what she tested at. But it is not the case that giving a little more at the end would cause the difference. You reach your VO2 max well before maximal effort. It is a plateau that happens over the course of the test. You should check out the graphs if they gave you all those details. It's pretty cool to see the VO2 plateau and then actually drop off as you entire the anaerobic zones of running. It can help you get a very accurate idea of your paces at each aerobic Zone and find your true Zone 2 pace for instance.

[@karlint39]

Nice video! You might already have one of these videos, but it would be interesting to compare different smartwatches' VO2 Max functionality. Also, even for one watch, there might be different apps that you can use. For example, Apple Watch and the iPhone measure VO2 max, but I am not aware that users have much control over it (if I'm wrong, I'd be interested in seeing a video about that, too). But perhaps there is a third-party app for VO2 Max that can be used on Apple Watch that is better than the functionality that comes built in to Apple Health. Thanks again for the insightful video!

[@zdenoblazek3620]

thanks for video. my results few months ago - garmin: 56; lab: 61.

[@marsallefrancisco4851]

Great video.Your next test should be to,test the recovery recommendations proposed by the Garmin watch.!

[@danielteschner1192]

Hi Guys! At 9:20 min you mentioned the differences in VO2max on a "flat road" as well as "trail running". Is there a study or a paper (published evidence) that can proof that theory? If yes, who published it? You´re doing a great job, keep it going!

[@greatleapforwards]

Switched watches and my V02 Max immediately went down by about 2 and it has mot moved in Months. Just over 2 months into my marathon programme I was starting to doubt it because I would have expected it to go up, and it finally did, by 1, yesterday

[@DAMfoxygrampa]

This is an awesome video. I wonder if this accuracy is exclusive to Garmin or are other watches this good too (I have a Samsung Galaxy 5 for instance)

[@pentachronic]

Very useful study. Thanks.

[@debbiewyler4048]

Very interesting and well done. I have a Garmin and have been interested in this very question. I'm also trained to interpret lab VO2max testing (although haven't done it in over 12 years) and so questioned just how accurate the watch could be given all the parameters of data I would be reviewing. I've also never been able to find the process they use for Garmin to estimate it. I assume it is proprietary. One thing I haven't understood is the difference in VO2max on bike v run. Mine around 47 v 51 (45 years old guy using my wife's account here). Is this just part of the algorithm of how the watch calculates?

[@mauriciorosales1259]

It’s interesting how much easier it is to obtain metrics in cycling with power meters, which then let you set your training zones fairly accurately. Measured threshold in a lab is very comparable to that measured during a ramp test on a bike. As a former runner I would hope the technology is getting better for running.

[@Shadogi]

As an engineer working on workout data, the biggest issue I've seen is that it's difficult to get efficiency data when running. Because the watch is only aware of what's happening inside your body (and a tiny glimpse out such as cadence), it's damn near impossible to tell how efficient someone's running stride is which greatly effects metrics

[@mauriciorosales1259]

@@Shadogi Agree, I’m also an engineer. It’s going to take more technology than a watch, maybe ‘smart sneakers’? I also see those continuos glucose monitors that cycling just banned from racing as technology that could help.

[@markiemannie]

@@mauriciorosales1259 you mean like a stryd? No idea how accurate those are though

[@mauriciorosales1259]

@@markiemannie at least there’s something, but I don’t know much a them either, but you need to start somewhere.

[@whatsyourexcuse927]

I've been running my whole life but over the last 15 years, my hear rate explodes with the easiest run. I just started reteaching myself proper breathing techniques while running and while I feel like I'm drowning the whole run, my heart rate no longer goes straight to 185. VO2 max has stayed fairly constant (watch) at 40.1.

[@damu6678]

Andy and Sarah, have you noticed if the 955 VO2Max changes more slowly than on the previous watches? It seems to not change up or down despite significant improvement in speeds for a 5k with the same or lower heart rate.

[@ahmedelsherbiny1052]

amazing video!!

[@wouter238]

Hey guys, thanks for being on KZbin, I enjoy watching your Videos. I just started running in May, now training for a 10k on 4 september. Since I started my VO2max has gone from 42 to 47 which makes me happy. Could you explain how VO2max relates to rest heart rate? Mine has gone from 60 to ~42 (after a rest day). Seems like a very quick decrease of RHR to me. What do you think? Keep uploading these nice vids guys, thanks!

[@livewire1957239]

I read (can’t remember where) that it’s quite normal for your resting heart rate to drop quite soon after you start running consistently. In general, I think your heart adapts faster than your musculoskeletal system does - which is, I guess, why so many runners get injured - the heart can keep up with heavy training but the muscles and bones need more time to recover and adapt.

[@reinmansmith]

I do keep track of my VO2 Max on my watch, as you say in your summing up, it gives me a measure to track my improvement over time as much as anything else. Interesting to see that our watches are reasonably accurate 👍 ( loved that Rick, like a true athlete, was broken on the treadmill but still stopped his watch! 😆)

[@SeeChadRun]

It's interesting how close the watches predicted the VO2 max number. I also find it interesting how quickly my VO2 max number will change (though not drastically) up or down week over week depending on my training. Great video!

[@stephenhughes6704]

I have a terrible V02 max at 26 im 56 years old and running in this years GNR can run for 7 miles without stopping but now realising i will be slower. Last training run I was in zone 4 and temp was 26 degrees.

[@dfurriel]

What about the lactate threshold? Was the estimate on the devices within a reasonable range of the the lab test results?

[@peterjackson8244]

Very interesting: thank you.

[@ATLaracheClub]

Sweet video, appreciated!

[@moose1689]

Would be interesting to see a comparison between different watch brands.

[@JC2023HD]

I started exercising (using my Apple Watch) for approximately 3 months now. In the last two months, I've reached 1000 calories burnt every day. I used to take two tennis lessons per week, but since last week it's up to 3 weeks. I've lost 1.8 kilograms in the last month and lost 1.2% of body fat in the last month, having currently 20.4% of fat. I've noticed also that my fitness has improved dramatically. Whereas before if I ran for an X amount of time I would have to stop soon and recover, I can now do the same amount for a much longer time and keep on walking. However, my VO2 Max level according to my Apple Watch is astoshingly low (22!) and it has stayed that way for almost all the time the watch has recorded it. Actually, BEFORE starting my tennis classes it was 24! I'm trying and trying to make it go up and it won't budge. I'd really appreciate it if you gave me your opinion.

[@drakephifer]

No answer? How is it now?

[@TristanBailey]

Mine has sat about 38 for this year (I’m 46) though my breathing has got better and pack has improved about a min off 1km so interesting to know what else can boost vo2max

[@PPekka]

I have a Gamin Forerunner and it shows my VO2 max 48. I´m 40 yrs young and don´t exercise as much as I would like to, so it´s nice to know that it is not that far off. I think I will try to break the 50 mark someday!

[@Wh4tsupy0]

Personally I’ve found that my Garmin has been reporting a very stable estimate of my VO2 max for about a year now. It’s gone from around 53 up to 55, while in the meantime I went from almost no regular cardio (weight lifting only) to running a half marathon, and back down to regular, but lower mileage, runs.

[@RH-nk7eo]

This was a great video thanks

[@DoN-qw6kh]

Watched video (great) checked my Vo2max. 49, which initially disappointed but Garmin said this was 'superior'. Checked a table and it doesn't go that high for someone my age (71) so going for my afternoon nap happy.

[@sergiogomes8035]

Very nice! I always have this question inside my head 🤣🤣🤣