VO2Max: What You Actually Need to Know
I had a client ask me this morning about ideal VO2max targets. She’s 65, has asthma, and wanted to know what number to aim for on her watch.
Great question. And one that deserves a proper answer, because a lot of you are tracking this metric without really understanding what you’re looking at.
So what’s a “good” VO2max anyway?
For women in their 60s, “good” typically sits around 20-24 ml/kg/min, with “excellent” above 27-28. But here’s where it gets complicated – if you have asthma or other conditions affecting your breathing, these numbers shift. And honestly? The absolute number matters less than you think.
What actually matters is whether you can do what you want to do in daily life without getting winded, and whether your cardiovascular fitness is improving over time.
Research shows that even modest improvements in VO2max make significant differences to longevity and health outcomes. Getting from “poor” to “fair” has bigger health returns than going from “good” to “excellent.” You don’t need to be elite to get the benefits.
The reality about your watch readings
Your watch’s VO2max estimate can be useful – but you need to understand what you’re actually looking at.
These readings aren’t 100% accurate. They can vary based on your hydration, sleep quality, stress levels, the algorithm your specific watch uses, and a whole lot of other factors. So if you see it jump around day to day, don’t panic and don’t celebrate too hard either.
Here’s how to actually use it: Track patterns and trends over time. Watch for the trajectory over 3-6 months rather than obsessing over daily fluctuations or weekly changes. If it’s trending upward over months, your training is working. That’s what matters.
Better metrics to track alongside VO2max
If you’re going to pay attention to your watch data, add these to your tracking:
Resting heart rate – This is more reliable and directly shows improving cardiovascular fitness. A lower resting heart rate over time means your heart is getting more efficient. Aim to gradually reduce it by 5-10 beats over several months.
Heart rate recovery – How quickly your heart rate drops after exercise. This is a solid indicator of cardiovascular adaptation and fitness improvement.
Consistent effort metrics – Time spent in specific heart rate zones during workouts, or distance and pace improvements at a controlled heart rate. These show you’re getting fitter in ways that matter for your actual training.
The Confidence Connection
Why does any of this matter beyond hitting some number on your wrist?
Your cardiovascular capacity is your engine. It’s what determines whether you can keep up with your grandkiddos at the park, carry shopping up the stairs without stopping halfway, or get through a full day without feeling exhausted.
When your cardiovascular fitness improves, you’re not just moving a number on a screen – you’re expanding what’s possible in your daily life. You’re building the physical capacity that underpins your ability to do what matters most to you.
That’s the real measure of fitness. Not an arbitrary target some algorithm decided you should hit.
Move Moment
This week, take a look at your watch settings:
- Set up trend tracking – Most watches let you view data over weeks or months. Switch your view from daily to at least monthly so you can see actual patterns.
- Add resting heart rate to your morning check – Start noting this alongside your VO2max reading. It’ll give you a clearer picture of what’s actually improving.
- Stop reacting to daily fluctuations – Your watch reading went down today? Doesn’t mean anything. Went up? Also doesn’t mean much. Give it three months of consistent training, then look at the trend line.
The number on your watch is a guide, not a diagnosis. Use it to spot patterns, track progress over time, and stay motivated – but don’t let it define your fitness or your confidence in what your body can do.
